How to identify good and bad types of cooking oils has always been a popular question in the kitchen. We thought of bringing you a few healthy cooking oil habits that include the best & worst cooking oils that you might be using at your home already. Anyone can add some oil into the pan and fry something. But there are certain things that you need to know to make your food much healthier and a few things you should not do to ensure that the food you make is healthy.
What are Healthy Cooking Oils?
There are many types of cooking oil that you can purchase from the store. But are they really safe? How to choose the best cooking oil that suits best for your family? Here are the best five healthy cooking oil that you can choose for your family.
Coconut Oil
It has been a very popular topic, especially for us Sri Lankans. Coconut oil has always been in our homes, but there were few articles on the media that said that it’s not healthy as much as it says. However, it’s been a common fact that coconut oil has many nutritional benefits for your skin and hair.
There are different types of coconut oils that are categorized according to the way it’s been processed. There’s virgin coconut oil, refined coconut oil, liquid coconut oil, and RBD coconut oil available for you to buy. It would be best if you can choose cold-pressed, aka virgin coconut oil for cooking because that’s the purest and the healthiest coconut oil that you could ever find. It doesn’t come across any heating process when refining. So it comes with all the nutrients in coconut and can also with very little fat.
Avocado Oil
Avocado is our forever healthy fruit. Choosing avocado oil for cooking can also bring several health benefits. It contains vitamin E and polyunsaturated fatty acids that benefit your overall health. It may be somewhat hard to find avocado oil from your nearest store, and also it can be expensive.
Olive Oil
Olive oil has been recognized as one of the best oils that you can use for regular cooking. Though it also comes with different variations, virgin olive oil has always been in the market.
There have been many studies that confirm that olive oil is good for your heart health as it contains fatty acid.
However, olive oil has a lower smoke point. So it would be best to fry your food at a lower temperature just to be on the safe side.
Olive oil is a very popular cooking oil, and there are many brands that you can choose from. A study conducted in the USA has shown that most of the olive oils that are in the stores are not up to the standards. Make sure to do your research before choosing your olive oil before purchasing.
Sesame Oil
If you are someone who prefers deep frying your food often, sesame oil could be the best choice for you. Sesame oil has a higher smoke point that can be cooked under higher heat. It comes with its unique taste, and it also includes fatty acids that can support your heart health.
Flaxseed Oil
For those who are looking for an oil that is rich in Omega 3s, flaxseed oil can be your ideal choice. It comes with a lower smoke point, which makes it not the best option for heavy cooking or deep frying. But still, you can use flaxseed oil for dressing and activities in the kitchen that doesn’t involve heat.
You can read this post if you are interested in learning more about Flaxseed skin benefits.
Canola Oil
Another good choice of oil for deep frying is canola oil. It comes with a higher smoke point and contains a significantly less amount of saturated fats. Due to the high smoke point, you can use this oil on deep frying kitchen activities without any issue. Though canola oil is generally highly processed and you will not find any canola oil products that are rich in nutrients.
Sunflower Oil
Speaking of oil varieties that contain vitamin E, Sunflower oil also contains vitamin E, omega-6 fatty acid, and anti-inflammatory properties that are highly beneficial for you. Sunflower oil also contains a higher smoke point, which can be used on deep-frying cooking activities and other things that require higher heat. Make sure that you don’t over-consume sunflower oil as having only omega-6 in your diet can also be harmful to your health.
Healthy Cooking Oil habits and things to consider
Cooking oil smoke points
Each oil type contains its own smoke point. The smoke point is the temperature where the oil starts smoking. It depends on the stability of the oil, and if the oil is much stable, it will have a higher smoking point. Once the oil is heated up to the temperature of the smoking point, it starts losing the good stuff such as vitamins and nutrients and starts building toxic vapor. Make sure to check the Cooking oil smoke points before using it on your cooking.
Refined oils usually contain a higher smoke point, while unrefined oil contains a lower smoke point due to the way it’s been processed. Virgin oil would be the best choice you could make for cooking as it has a higher smoke point.
Quality of Ingredients
It is essential to check the ingredients before purchasing your cooking oil, Sometimes oil producers add additive for preservation purposes. Knowing that your oil is 100% organic will always help you to know that it doesn’t include any genetic compounds.
Avoid Trans Fats
Almost all healthy cooking oils don’t contain a lot of trans fat and mostly contain healthy fats. It’s best to choose virgin oil because most virgin oil products contain healthy fats and very less trans fat. The amount of fat it contains also depends on how it’s been refined. Try to avoid any other oil products that have gone under other refined processors other than cold-press.
If you are someone who is trying to cut down some weight, you can check the video down below to find out the best types of oil that can help your weight loosing process.
Conclusion
There are many types of cooking oil in the market. It’s best to choose healthy cooking oils for the betterment of you and your family. We hope this article helps you to find the answer to the question, how to identify good and bad types of cooking oils. As the quality of the oil depends on how it’s been refined, it’s best to choose a virgin or extra virgin oil for your regular use.
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