Oil and fat are essential ingredients in our daily diet. They are very vital for energy production in our body. Whenever you choose your cooking oil it is important to know how healthy it is. However, we are totally confused with the wide range of varieties in the market due to totally convincing and witty advertisements.So, how do you decide your cooking oil? Here is a simple guide that will help you make the right choice.
Coconut oilExtracted from the white part of dried coconuts, it adds a nutty flavor and sweet texture to the food. Coconut oil is known to build immunity and increase metabolism. It contains less calories and its fat content is easily converted into energy. Thus it won’t lead to accumulation of fat in the heart and arteries.
Groundnut oilTraditionally used groundnut oil contains essential fatty acid ( linoleic acid (omega-6)) making it as one of the healthiest cooking oils. Being used in our house by our grandmother and great grandmother, this is widely famous in East Asian food because of its high smoking point while used for frying results in lower oil retention in the fried food. Groundnut or peanut oil contains resveratrol, which gives reduces the risk of heart disease and cancer. Its high unsaturated and low saturated fat content also helps weight loss. To top all of its benefits, this oil has a long shelf life.
It is also called sesame oil and is derived from sesame seeds . It occupies a prominent space in Asian cuisine and is highly valued for its rancid-resistant property . This cooking oil is loaded with vitamin E, vitamin B6, magnesium, copper, calcium, iron. Furthermore, it is a rich oil with flavorful condiment and is good for stir-fries. Sesamin and sesamolin, two types of lignans or beneficial fibers in sesame seeds can lower your cholesterol.
Grape seed Oil
Grape seed oil is extracted from grape seeds which is a byproduct of wine making. It is believed to reduce bad cholesterol in our body. Although a bit high on the price, it goes well as dressing for salads or used in dips for maximum health benefits.
This is a pungent oil and when consumed in moderation improves digestion, develops a good appetite and fights germs. It helps to prevent cold, coughs and skin problems.
These oils are extracted from olives through cold pressing, thereby preserving nutrition and taste and also heat destroys their aromatic flavor.It has been an essential part of the Mediterranean diet for years and have properties that help to fight against heart diseases like heart attack & stroke.It also helps in calcium absorption further with lowering the bad cholesterol. This makes it the current favourite oil of the health conscious community.
Rice Bran Oil
It is extracted from the outer brown layer of rice. Rice Bran oil is rich in monounsaturated fatty acids and contains vitamin E. This oil has cholesterol-lowering properties due to the presence of a component called oryzanol.
Sunflower oil is chemically extracted, then fully refined, bleached, deodorized. It is light in flavor and appearance, and supplies more vitamin E than almost any other vegetable oil. It contains a combination of monounsaturated and polyunsaturated fats and has low saturated-fat levels.
Safflower is an annual oilseed crop, is typically pressed, and then chemically extracted as well as fully refined, bleached and deodorized. It is pale-yellow, flavorless oil that contains more polyunsaturated than any other oil. It is ideal for deep frying as it has a high smoke point, and is also popular for use in salad dressings because it does not solidify when chilled.
The list is indeed long which leaves us confused as to how to make a healthy choice. Always, opt for oils and fats that have undergone minimal treatment to turn into an oil as they are safe, nutritious and plant based fats. Minimal processing will retain the nutritive value of foods and decrease health risks.