Cooking oils and their benefits
With so many options
available for cooking oil in today's time, it's easy
to harbour confusion over what constitutes a healthy cooking oil.
Different factors like its smoke point, combination of omega 3, 6 fatty acids, taste and whether it has zero cholesterol or trans fat —matters. Here's a look at what each oil has...
Groundnut oil
This oil can be used in different forms of cooking such as frying, seasoning and grilling. It is considered healthy owing to its high content of mono and polyunsaturated fats, which in turn help in lowering LDL "bad" cholesterol. Groundnut oil is also a good source of vitamin E. This vitamin is known to act as an anti-oxidant by protecting the skin from acne or scars.
Canola oil
Canola oil has an extremely high smoke point of 242 degrees Celsius, thus making it ideal for high-heat applications like sauteing, frying and grilling. It also has a good content of Omega 3, 6 and 9 fatty acids which help in maintain good cholesterol levels. With only 7% saturated fat, it is one of the healthiest cooking oils available. Thanks to its neutral taste and light texture, it is ideal for Indian cooking as it doesn't overpower the flavour or taste of the ingredients.
Sunflower oil
This oil is considered healthy mainly due its polyunsaturated fat content. Due to its light flavour, sunflower oil doesn't overpower the taste of other ingredients. The presence of Omega-6 and vitamin E act as an anti-oxidant which in turn, help the body cells in retaining water.
Mustard oil
Its characteristic flavour brings a unique taste to dishes. A high smoke point makes it ideal for frying. It can be also be used as a stimulant to help digestion and circulation. Due to its antibacterial properties, this oil can help protect the skin.
Olive oil
It can be used very well for salads and appetisers. Monounsaturated fatty acids like Omega-3 give olive oil its anti-inflammatory properties. Vitamins, minerals and proteins present in this oil suggest that it can be used for application on hair and skin treatments. Olive oil also aids in calcium absorption along with lowering the LDL or "bad" cholesterol.
Different factors like its smoke point, combination of omega 3, 6 fatty acids, taste and whether it has zero cholesterol or trans fat —matters. Here's a look at what each oil has...
Groundnut oil
This oil can be used in different forms of cooking such as frying, seasoning and grilling. It is considered healthy owing to its high content of mono and polyunsaturated fats, which in turn help in lowering LDL "bad" cholesterol. Groundnut oil is also a good source of vitamin E. This vitamin is known to act as an anti-oxidant by protecting the skin from acne or scars.
Canola oil
Canola oil has an extremely high smoke point of 242 degrees Celsius, thus making it ideal for high-heat applications like sauteing, frying and grilling. It also has a good content of Omega 3, 6 and 9 fatty acids which help in maintain good cholesterol levels. With only 7% saturated fat, it is one of the healthiest cooking oils available. Thanks to its neutral taste and light texture, it is ideal for Indian cooking as it doesn't overpower the flavour or taste of the ingredients.
Sunflower oil
This oil is considered healthy mainly due its polyunsaturated fat content. Due to its light flavour, sunflower oil doesn't overpower the taste of other ingredients. The presence of Omega-6 and vitamin E act as an anti-oxidant which in turn, help the body cells in retaining water.
Mustard oil
Its characteristic flavour brings a unique taste to dishes. A high smoke point makes it ideal for frying. It can be also be used as a stimulant to help digestion and circulation. Due to its antibacterial properties, this oil can help protect the skin.
Olive oil
It can be used very well for salads and appetisers. Monounsaturated fatty acids like Omega-3 give olive oil its anti-inflammatory properties. Vitamins, minerals and proteins present in this oil suggest that it can be used for application on hair and skin treatments. Olive oil also aids in calcium absorption along with lowering the LDL or "bad" cholesterol.
TNN | Apr 5, 2013
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