The market is flooded with loads of options when it comes to cooking oils. While the oil you choose is largely dependent on your tastes and preferences, many people get coerced into choosing oils that in vogue or have been popularly consumed over the years.
Technically speaking, the kind of cooking you do can help determine what kind of oils you need much better. Every oil has a certain smoke point. The higher the smoke point the higher the temperature and the longer you can use it cook your food in.
Cooking your food beyond the smoke point of an oil is what causes it to burn and create smoke. Not only does this smoke ruins the flavour of the oil, it destroys the nutrients and releases harmful free radicals into your food.
Here’s what you need to know about the most commonly used oils of there to make the best choice for yourself:
The best cooking oils you should be having
Organic Coconut oil
With more than 90 percent of coconut oil is made up of saturated fats, makes coconut oil one of the most heat-resistant oils that can be used for cooking. Saturated can hold more heat for longer durations of time. The saturated fat in coconut oil is not the artery-clogging variety though. It is rich in medium-chain fatty acids (MCFAs) and lauric acid.
MCFA that are utilized by your body as energy instead of being stored as fat and can even lead to weight loss by enhancing your metabolism. Lauric acid, on the other hand, is called a ‘miracle ingredient’ because of anti-bacterial and healing properties. Lauric acid fights of virus that cause diseases, such as herpes, measles and influneza.
Extra virgin olive oil
As one of the most versatile oils out there olive oil (the extra virgin type) can be sprinkled on your food as well as used for cooking. The extra virgin tag is indicative of the fact that the oil is probably not refined and is very minimally processed. Both the monosaturated and polyunsaturated fats are heart friendly oils, which can reduce the bad cholesterol (LDL) in your blood.
While you can cook using olive oil it has a low smoke point compared to other oils, which makes it best for low to medium heat cooking. That’s why it’s a better bet to use them while baking or sprinkling onto foods, such as a salad. The extra virgin olive oil is also loaded with antioxidants, making it an even better bet to have.
What was once a part of almost every Indian household is now making its way back, alongside the trendy olive oil. Using this oil for cooking on high heat produces very little toxicity as compared to vegetable oils, as it too has a high smoke point like coconut oil does. The fact that creates very few free radicals while used at high temperatures makes it ideal for frying foods.
Rich in vitamins A, D, E and K they help boost the health of your immune system and of your heart, brain and bones. The high levels of antioxidants also help fight off free radicals in your body. Ghee is also loaded with conjugated linoleic acid and unsaturated fatty acid that causes weight loss by keeping you satiated for longer durations of time.
The cooking oils you ought to avoid
The common oil you find in the market today is ‘vegetable oils’. These are highly processed and have very little vitamin and minerals present in vegetables. A large majority of vegetable oils are a combination of corn, soybean, safflower, palm and sunflower oils. The process also ends up leaving the oil overloaded with omega-6 fatty acids in comparison with omega-3 acids, which increases inflammation.
Some of the various types of vegetable oils you get in the market include soybean oil, corn oil, sesame oil, canola oil and sunflower oil. While good quality sunflower oil may not be all that bad excess amounts of omega-6 can end up disrupting the balance of omega -3 in your diet. Oils such as canola and soybean are highly processed and hydrogenated (creating trans fat) to increase their shelf life, which increases your low-density (LDL) cholesterol levels.