Healthy oil for cooking for a tasty festival season
The majority of our readers are already aware of the heart-protective properties of olive oil, sesame oil, and other poly and monosaturated oils, as well as their numerous health advantages. The grocery aisle is brimming with countless brands and assortments of cooking oils, making it difficult to find and choose one.
What is the greatest cooking oil, therefore, if you're wondering? There are nine options, each with its own advantages and applications.
1. Olive oil
Olive oil, which is high in monounsaturated fats and healthy antioxidants, is ideal for stir-frying, sautéing, and spritzing over salads. Try serving it with paneer ki khurchan and stir-fried pepper chicken! Contrary to what many people think, olive oil pairs beautifully with Indian curries. The potent spices that we employ effectively mask the acidic flavour of the oil, allowing it to contribute its goodness and heart-healthy qualities to Indian cuisine. Select products with the words "refined" or "cold-pressed" (a process of extraction that does not involve heat). This kind has less acidity.
2. Canola Oil
Antioxidants in canola oil are not as abundant as in olive oil. It does, however, include alpha-linolenic acid. This particular omega-3 fatty acid may lessen inflammation related to inflammatory bowel disease, cardiovascular diseases, and arthritis.
Canola oil has a high smoke point of roughly 425°F and has no discernible flavour. This qualifies it for stir-frying, baking, and sautéing.
3. Safflower oil
This oil is nearly tasteless and colourless, but because it doesn't solidify when refrigerated, it makes an appealing salad dressing ingredient (olive oil is a great oil for salads too). It can be utilised while cooking at high temperatures for extended periods of time because it has a high smoke point. Safflower oil with a high oleic acid content will likely have more monosaturated, heart-healthy fats, so look for this.
4. Avocado Oil
Avocados stand out from other fruits because they contain monounsaturated fats, which are quite uncommon. Other healthy components found in the oil include potassium, vitamin E, and potent antioxidants like lutein and zeaxanthin.
Due to its high smoke point, avocado oil is perfect for frying and sautéing. Additionally, it can be used as a salad dressing and dipping oil, enhancing the flavour of vegetables and animal proteins.
Also read: Food Photography - Everything You Need To Know
5. Sesame and peanut oils
These oils, especially black sesame oil, are excellent for stir-frying since they have high smoke points and impart a nutty flavour to the food. It also works well for pickles. Sesame and peanut oils are both rich in monosaturated fatty acids.
Since peanut oil doesn't absorb or transfer flavours, it is a suitable choice for cooking. Compared to corn or safflower oil, it has a somewhat lower smoking point. It can be used in conventional vegetarian Indian meals.
6. Flaxseed Oil
Alpha-linolenic acid and polyunsaturated fatty acids are found in linseed oil. Numerous ailments, such as rheumatoid arthritis, high cholesterol, and constipation, are suggested to be treated with it.
The smoke point of flaxseed oil is relatively low, at roughly 225°F. Therefore, avoid cooking with it at high temperatures. Instead, add the oil to meals after they've been heated up or to salad dressings.
7. Rice bran oil
This is a relatively new player in India's cooking oil market. It has been demonstrated that the oryzanol in this oil has cholesterol-lowering qualities. It can be considered suitable for Indian cooking because it can withstand high temperatures.
With this oil, you can cook fish, chicken, and baked cookies with success.
8. Grapeseed Oil
Grape seeds are used to make grape oil, also known as grapeseed oil. In terms of nutrition, grape seed oil has a lot of polyunsaturated fats. These include linoleic acid, an omega-6 fatty acid, and oleic acid, an omega-9 fatty acid, in smaller proportions. Omega-3 fatty acids and saturated fat are provided at even smaller levels.
The oil has a somewhat high smoke point in the kitchen and imparts a very mild, nutty flavour to food. It can be used to make mayonnaise and salad dressings, as well as in baked goods.
9. Walnut Oil
Walnuts are regarded as heart-healthy nuts because they contain good fats. Walnut oil is high in polyunsaturated fat and a good source of omega-3 fats because it is extracted from the nut.
Walnut oil should ideally be utilised at a low temperature because high heat might leave a faint bitter taste. The oil's nutritional value might also be decreased by heat. The oil tastes best when it is used to enhance salad dressings and sauces.