Cooking Oils: Health Benefits and More
Oil helps impart flavour to the food and play a major role in various cooking techniques, sautéing, roasting and frying to baking. The flavour of many recipes majorly depends upon the type of oil used. For eg olive oil is used for continental dishes as it imparts the desired flavour that goes well with the dish.
Similarly, non-vegetarian dishes like fish, chicken, meat is preferred to be made in mustard oil.
Table 1: Type of oil, smoking point and cooking method
|
Type of Oil |
Smoke Point (degree) |
Best Uses |
|
Avocado Oil |
520 |
High-temperature grilling, baking, frying, stir-frying |
|
Canola & Vegetable Oil |
400 |
Baking, stir-frying, sautéing, roasting
|
|
Sesame Oil |
350-400 |
Stir frying, sautéing |
|
Coconut Oil |
450 |
High-temperature roasting, sautéing |
|
Coconut Oil (virgin) |
350 |
Low temperature, baking and sautéing |
|
Extra Virgin Olive Oil |
375 |
Cold salads, dips, dressings, sautéing at low temperature |
|
Olive Oil (light) |
470 |
Roasting, grilling, baking |
|
Peanut Oil (refined) |
450 |
Frying, stir-frying |
|
Peanut Oil (unrefined) |
320 |
Added flavour in dips, dressings |
Health Benefits of oils
1. Extra-virgin / Light olive oil
It is the most common as well as frequently used cooking oils as it is known for providing health benefits. It has high antioxidant content, as it is rich in monounsaturated oleic acid, which is a heart-healthy fat. It helps fight inflammation so beneficial for people with rheumatoid arthritis and may reduce cancer risk.
2. Coconut Oil
They offer MCTs (Medium Chain Triglycerides), which is a type of desirable good fat and is good for heart health as it helps lower the risk of heart diseases. Also, linked to improved metabolic health.
3. Canola Oil
It is rich in monounsaturated fats, followed by polyunsaturated fats, mainly Linoleic acid (omega-6 fatty acid ), alpha-Linoleic acid (ALA) which is omega-3 fatty acid, and is very low in saturated fats. Both MUFA and PUFAs are needed for overall better health. Also, it is a good source of vitamin E and K.
4. Avocado Oil
Major fat percentage of avocado oil is oleic acid, a monounsaturated fatty acid omega-9 and it is suggested that it may help benefit heart health and reduce blood cholesterol and blood pressure levels. Also, it helps increase the absorption of carotenoids.
5. Peanut Oil
High in monounsaturated fat and a good source of vitamin E along with many health benefits. Just one tablespoon of peanuts which cover almost 11% of the recommended RDA of vitamin E. It may help reduce risk factors related to heart health and improve insulin sensitivity. The downfall is, being high in omega-6 fatty acids it may lead to oxidation.
6. Sesame Oil
It is high in antioxidants and contains strong anti-inflammatory properties. Also, being rich in monounsaturated fats makes it great for heart health.
To conclude, each oil has its benefit and depending upon the smoking point, they can be used for stir-frying, cooking, grilling, etc. Oils should be used in rotation, to get a variety of nutrients.