Here’s an alphabetical list of common cooking oils that contain more better-for-you, less saturated fats:
Blends or combinations of these oils, often sold under the name vegetable oil, and cooking sprays made from these oils are also good choices. Some specialty oils like avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find.
1. Oil:
Sunflower Oil
Source:
Sunflower seeds
Sunflower oil is a mixture of monounsaturated and polyunsaturated fatty acids (MUFAs, PUFAs). It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures.
Contraindications:
People with diabetes may need to be careful about sunflower oil as it could lead to augmented sugar levels.
2.Oil:
Coconut Oil
Source:
Coconut
Tends to raise HDL (good) cholesterol and behaves very well at high temperatures.
Contraindications:
Studies suggest that diets high in coconut oil do raise total blood cholesterol and LDL cholesterol.
3.Oil:
Groundnut Oil
Source:
Groundnuts
It is a healthy combination of fats, containing MUFAs and PUFAs. It is low in bad saturated fats. It is a good all-purpose oil for cooking.
4.Oil:
Olive Oil / Extra Virgin Olive Oil
Source:
Olives
It is rich in MUFAs, which help lower the risk of heart disease and breast cancer. It is full of antioxidants as well as polyphenols, that are both considered good for heart health.
Contraindications:
It is typically expensive.
5.Oil:
Rice Bran Oil
Source:
Outer layer of the rice grain
Apparently, rice bran oil contains a chemical called oryzanol, which is good for cholesterol. It is high in MUFAs and has a fair amount of PUFAs too. Since it has a high smoking point, it works well for deep frying.
Contraindications:
Its taste may not blend with traditional Indian cooking.
6.Oil:
Avocado Oil
Source:
Avocado fruit
It is very high in vitamin E and is relatively stable while exposed to high temperatures. It works as a good skin moisturiser.
Contraindications:
It is expensive and not easily available.
To make sure that your fats and oils don’t go rancid, it is important to keep a few things in mind.
Sunflower oil, coconut oil, groundnut oil, olive oil, rice bran oil, avocado oil, canola oil, corn oil, soybean oil and safflower oil. Blends or combinations sold under vegetable oils are also healthy. So are speciality oils like grapeseed and sesame oils that are costlier and harder to find.
Healthy oils contain monounsaturated and polyunsaturated fats, essential fatty acids like Omega 3 and 6s, and support the absorption of Vitamins A, D, E and K. These nutrients help improve heart health and contribute to brain function. They also add satiety, flavour and texture to food while their fat protects vital organs.
Cooking oils manufactured using the cold-press method are typically chemical-free as they avoid heat and chemical solvents. This method preserves the oil’s natural compounds and nutrients, like antioxidants and vitamins, and is considered healthier than other oils.
There is no single cooking oil that is number 1. Some oils, like coconut oil, olive oil, groundnut oil and sesame oil, are considered top choices as they contain antioxidants, anti-inflammatory compounds, and heart-healthy monounsaturated fats. These oils offer health benefits, including improved heart health and a reduced risk of chronic diseases.
