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list of most healthy cooking oil types to use for vegetable recipe
from: DinizHealthy cooking oils
Groundnut oil/ peanut oil
These are the most commonly consumed oils in India, particularly in the rural areas. They contain heart-friendly MUFA that lower the levels of bad cholesterol in our body without lowering the levels of good cholesterol. In the market, it is available in refined form as well as filtered form. Although the filtered oils are nutritionally superior, they often contain toxic compounds or adulterants. Hence, it is better to buy refined groundnut oils of reputed brands. This oil is suitable for all types of cooking -- frying, grilling, seasoning (bagar), etc
Olive oil
Although more expensive than other oils, olive oil has many health benefits. It has mono-unsaturated fat and is the preferred cooking oil in Mediterranean countries. Studies have found that consumption of olive oil can lower the risk of coronary heart disease by reducing blood cholesterol levels and blood clot formation. Research has also found that olive oil may influence body fat distribution, with less fat stored around the stomach.
Olive oil is thought to offer a number of other health benefits, including reduced risk of some cancers (such as breast cancer), reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes. It also contains many antioxidant phytochemicals that have many health benefits. This oil is extracted by pressing or crushing olives and comes in different varieties, depending on the amount of processing involved.
Varieties include:
- Extra virgin: Considered the best, this oil comes from the first pressing of the olives.
- Virgin: Comes from the second pressing.
- Pure: Undergoes some processing, such as filtering and refining
- Extra light: Undergoes considerable processing and only retains a very mild olive flavour.
Soyabean oil
Relatively new oil in India, soyabean oil contains PUFA, particularly linoleic acid and alpha-linolenic acid (ALA) in the right balance, which are essential for human health. Soyabean oil is suitable for all types of cooking methods except frying; PUFA gets oxidised at frying temperatures to form toxic compounds.
Mustard oil
This oil is traditionally used in West Bengal and is prized for its characteristic flavour (pungent and sharp). It is generally available as filtered oil; refined mustard oils are sold as vegetable oil. Mustard oil has a higher proportion of MUFA and is also a rich source of the PUFA. However, it also contains erucic acid, a fatty acid that has undesirable effects on health when consumed in large amounts. Mustard oil is suitable for all types of cooking including frying, but should be used along with other cooking oils to reduce the erucic acid content. Mustard oil is sometimes adulterated with argemone oil, which is toxic. It is very difficult to tell when this kind of adulteration takes place.
Ricebran oil
It is a relatively new oil that is extracted from ricebran and is gaining popularity in Asian countries like Japan, Korea, China and India. It is not very expensive. Ricebran oil is a unique edible oil with many nutritional benefits, as compared to other edible oils. It is rich in monounsaturated fatty acids and has cholesterol-lowering properties due to the presence of a minor component called oryzanol. It contains natural vitamin E, which is an antioxidant. It also contains squalene, which is good for the skin.
It is the ideal cooking oil since has good stability (lthis mean that, like other MUFA oils, it does not decompose at high temperatures to form toxic compounds) and is suitable for deep-frying. Studies have shown that snacks prepared in rice bran oil absorb 12-25 per cent less oil than those prepared in groundnut oil.
Sunflower oil
It is a popular cooking oil available under many brand names. This oil is rich in PUFA, particularly linoleic acid that lowers the levels of both good and bad cholesterol. Hence, this oil cannot be used as the only cooking oil; it could also be used along with other cooking oils such as red palm oil or palmolein oil that are low in linoleic acid (you could use sunflower oil on one day and red palm oil the next day).
Safflower/ kardi oil
Available in the market under the brand name of Saffola, it also contains PUFA in the form of linoleic acid. Like sunflower oil, this oil too should be used in combination with red palm oil or palmolein oil.
Palmolein oil
It contains MUFA and is low in linoleic acid, hence it is healthy to use in combination with other oils.
Coconut oil
Used as a cooking medium in the south Indian states and other Asian countries, there are many misconceptions regarding its use as a cooking medium. Coconut oil contains saturated fats that are different from those present in animal fats. Like other vegetable oils, coconut oil also does not contain cholesterol and hence can be safely consumed as part of a balanced diet, in combination with other cooking oils, particularly sunflower or safflower oils.
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