Cooking oil makes one of the most crucial elements of food because it is hard to imagine cooking without it and at the same time, different types of cooking oils have different impacts of human health. With a large variety in cooking oils making place on the store shelves, it becomes difficult for consumers to make out which one is best for their health, as each one has its pros and cons.
Here is a list of top 10 best cooking oils for your better health, which will help you pick the best option:
10. Grapeseed Oil
As suggested by the name, this oil is extracted from the seeds of grapes and has a low content of unhealthy saturated fats. It also has a mild nutty flavor, which makes it good cooking oil.
9. Sesame Oil
The next name in the list of top 10 best cooking oils for your better health is that of sesame oil, PUFA rich oil which is also high in iron, magnesium, calcium, copper and vitamin B6. It has a high smoke point but prolonged heating of this oil should be avoided.
8. Avocado Oil
Avocado oil is healthy cooking oil because it is rich in monounsaturated fatty acids MUFA and also contains a hefty dose of vitamin E. The flavor is good too, but high price is the only factor which works against it.
7. Mustard Oil
Mustard oil is good in terms of fat profile but the high content of erucic acid is what makes it bad when used as the sole cooking medium. Another benefit of using this particular oil is that it has a high smoke point.
6. Rice Bran Oil
Rice bran oil is another new entry in the market but works remarkably for good health because it is high in MUFA and PUFA, in addition to containing a substance called oryzanol, which plays a key role in lowering cholesterol levels in the body. It also has a high smoking point.
5. Coconut Oil
Another option in cooking oils is coconut oil, which is loaded with saturated fats, which makes it a culprit for raising total cholesterol as well as LDL (bad) cholesterol levels. On the other hand, it raises HDL (good) cholesterol too and is also tolerant to high temperatures.
4. Canola Oil
Canola oil is amongst the healthiest of cooking oils because it is very low in saturated fat, but high in MUFA as well as heart friendly omega fatty acids. But it has a low smoke point, which means that it should not be used for frying, but can be employed in other cooking techniques like baking and sautéing.
3. Sunflower Oil
Sunflower oil is high in vitamin E and also has a high smoking point, which means that it can retain its nutritional value to a high temperature and is suitable for deep frying. It is a healthy mix of monounsaturated fatty acids MUFA and polyunsaturated fatty acids PUFA. However, it is not good for diabetics as it can elevate sugar levels.
2. Groundnut Oil
Featuring next on the list of top 10 best cooking oils for good health is groundnut oil, which has the best of healthy fats MUFA and PUFA and least of the unhealthy saturated fats. Its nutty taste makes it suitable for Asian cuisine as it blends well with it.
1. Olive Oil
Olive oil is finding places in most of the kitchen counters today because it is trusted to protect against several diseases like heart disease and breast cancer. It is also useful for lowering the cholesterol levels because it is high in MUFA.
Consumers can pick any of these cooking oils after comparing their benefits with health implications caused by their regular consumption.