What is Cooking Oil?
Cooking oil is an essential ingredient in any Indian kitchen, used for various purposes, including frying, sautéing, baking, and dressing. It can be a cumbersome task to select the best cooking oil as so many alternatives are available in the market. However, this article aims to provide a comprehensive guide on the best cooking oil in India, covering the health benefits, flavor, aroma, smoke point, sustainability, storage, and price.
Types of Cooking Oil
There are several types of cooking oil available in the market, each with its unique properties, flavor, aroma, and smoke point. The most common types of cooking oil used in India are vegetable oil, canola oil, olive oil, sunflower oil, peanut oil, coconut oil, sesame oil, and mustard oil.
Vegetable Oil – Vegetable oil is a blend of different plant oils, including soybean, sunflower, palm, and canola. It is a popular cooking oil in India due to its high smoke point, making it suitable for high-temperature cooking, including deep-frying. Vegetable oil is also a good source of essential fatty acids, including omega-3 and omega-6.
Canola Oil – It is a healthy cooking oil extracted from the seeds of the canola plant. It is low in saturated fats and high in monounsaturated fats, making it a heart-healthy option. Canola oil also has a neutral flavor and a high smoke point, making it ideal for various cooking methods.
Olive Oil- Olive oil is a popular cooking oil in Mediterranean cuisine, known for its health benefits and distinct flavor.
It is high in monounsaturated fats and antioxidants, making it a healthy option for cooking and dressing. Olive oil is available in different varieties, including extra-virgin, virgin, and refined, each with its unique flavor and aroma.
Sunflower Oil- Sunflower oil is a versatile cooking oil made from sunflower seeds. It is a rich source of vitamin E, essential fatty acids, and antioxidants, making it a healthy option for cooking and frying. Sunflower oil also has a neutral flavor and a high smoke point, making it ideal for high-temperature cooking.
Peanut Oil– It is also known as ground nut oil. Peanut oil is a popular cooking oil in South India, known for its nutty flavor and high smoke point. It is rich in monounsaturated fats and antioxidants, making it a healthy option for cooking and frying. Peanut oil is also used in making South Indian delicacies, including dosa, idli, and vada.
Coconut Oil – Coconut oil is a popular cooking oil in South India, known for its distinct flavor and aroma. It is high in saturated fats, making it a controversial choice among health experts.
However, recent studies suggest that coconut oil may have several health benefits, including improving heart health and reducing inflammation.
Sesame Oil – Sesame oil is a popular cooking oil in Indian cuisine, known for its nutty flavor and aroma. It is a rich source of antioxidants, essential fatty acids, and vitamins, making it a healthy option for cooking and frying. Sesame oil is also used in Ayurvedic medicine for its therapeutic properties.
Mustard Oil- Mustard oil is a pungent cooking oil made from the seeds of the mustard plant. It is a popular cooking oil in North India, known for its distinct flavor and aroma. Mustard oil is high in monounsaturated and polyunsaturated fats, making it a healthy option for cooking and frying.
However, it is not recommended for people with certain health conditions, including heart disease and asthma, due to its pungent aroma and flavor.
Choosing the right cooking oil is essential for maintaining good health. Different types of cooking oil have varying health
How to Choose Healthy Cooking Oil?
Several cooking oils can help lower cholesterol levels in the body. A few of the bests are as follows:-
- Olive Oil: One of the most popular and well-known oils for reducing cholesterol levels, olive oil is high in monounsaturated fats that can help improve your body’s cholesterol profile. The oil also contains antioxidants that can help prevent the oxidation of LDL cholesterol, which is the type of cholesterol that can build up in your arteries and lead to heart disease.
- Avocado Oil: Avocado oil is another healthy oil that can help lower cholesterol levels. It is rich in monounsaturated fatty acids and contains a variety of nutrients like vitamin E, potassium, and lutein that can benefit heart health.
- Canola Oil: While canola oil does have some potential disadvantages, it is also high in monounsaturated fats that can help lower LDL cholesterol levels in the body. The oil also contains plant sterols that can block the absorption of cholesterol in the gut.
- Sunflower Oil: Another oil that can help reduce cholesterol levels, sunflower oil is high in polyunsaturated fats that can help lower LDL cholesterol levels in the body. The oil is also a good source of vitamin E, an antioxidant that can help protect the body against damage from free radicals.
- Walnut Oil: Walnut oil is rich in omega-3 fatty acids that can help lower LDL cholesterol levels in the body. The oil also contains antioxidants that can help protect the body against oxidative stress and inflammation, both of which are linked to an increased risk of heart disease.
If you’re looking to lower your cholesterol levels, there are several healthy cooking oils to choose from. Olive oil, avocado oil, canola oil, sunflower oil, and walnut oil are all great options that can help improve your cholesterol profile and reduce your risk of heart disease. However, it’s important to remember that all oils are high in calories, so be sure to consume them in moderation as part of a healthy, balanced diet.
Which cooking oil lowers fat?
While no cooking oil can magically reduce body fat on its own, some oils are healthier options that can be a part of a weight loss or weight management plan. Here are a few oils that are lower in fat and calories:
- Coconut Oil: Coconut oil is lower in fat than many other oils, with only 14 grams of fat per tablespoon. Medium-chain triglycerides (MCTs) are present in this oil. This can help in a faster metabolism by the body and in place of being accumulated as fat, can be used to generate energy.
- Olive Oil: Olive oil is another healthy oil that is lower in fat than many other options. It is high in monounsaturated fats, which have been shown to help reduce belly fat and promote weight loss.
- Canola Oil: Canola oil is lower in fat and calories than many other oils, with only 14 grams of fat per tablespoon. The oil is also high in monounsaturated fats, which can help reduce belly fat and improve body composition.
- Sunflower Oil: Sunflower oil is a good option for those looking for an oil that is lower in fat and calories. It is high in polyunsaturated fats, which have been shown to help reduce belly fat and improve body composition.
- Grapeseed Oil: Grapeseed oil is a healthy option that is lower in fat and calories than many other oils. It is high in polyunsaturated fats and contains antioxidants that can help protect the body against inflammation and oxidative stress.
While no cooking oil can directly reduce body fat, some oils are lower in fat and calories and can be a part of a healthy weight loss or weight management plan.
Coconut oil, olive oil, canola oil, sunflower oil, and grapeseed oil are all good options that can help promote a healthy body composition when consumed in moderation as part of a balanced diet. It is always advisable to consult a certified doctor or dietician to make any prominent changes in your food.
Want a detailed meal plan to lose weight with a Plant-based Diet- Read More Click Here
Which cooking oil causes health hazards?
While cooking oils are an essential part of many cuisines and can provide several health benefits, some oils can pose health hazards when consumed in excess or used improperly. Here are a few cooking oils that can cause health hazards:
- Palm Oil: Palm oil is high in saturated fats, which can increase LDL cholesterol levels and contribute to heart disease. The production of palm oil has also been linked to deforestation and habitat destruction, leading to environmental concerns.
- Soybean Oil: Soybean oil is a highly processed oil that is often used in fast food and processed food products. It is high in omega-6 fatty acids, which can contribute to inflammation and have been linked to an increased risk of heart disease and other chronic conditions.
- Cottonseed Oil: Cottonseed oil is a highly processed oil that is often used in fried foods and processed snack foods. It is high in saturated fats and contains high levels of a toxic substance called gossypol, which can be harmful when consumed in large quantities.
- Hydrogenated Oils: Hydrogenated oils, also known as trans fats, are highly processed oils that are often used in processed foods to increase their shelf life and improve texture. They are highly linked to an increased risk of heart disease, inflammation, and other chronic conditions.
- Vegetable Shortening: Vegetable shortening is a highly processed oil made from hydrogenated vegetable oils. It is high in trans fats, which have been linked to several health hazards, including an increased risk of heart disease and inflammation.
While cooking oils can be beneficial for our health, some oils can pose health hazards if consumed in excess or used improperly. Palm oil, soybean oil, cottonseed oil, hydrogenated oils, and vegetable shortening are all oils that have been linked to health hazards and should be consumed in moderation or avoided altogether.
When choosing cooking oils, it’s important to opt for healthier options like olive oil, canola oil, and avocado oil which are high in healthy fats and nutrients and have been shown to provide several health benefits.
Disadvantages of Canola Oil
While canola oil is generally considered a healthy cooking oil, it does have some potential disadvantages to keep in mind. Here are a few of them:
- Processing Methods: Canola oil is extracted from the rapeseed plant, which naturally contains high levels of erucic acid a type of fatty acid that can be harmful to human health in large amounts. Read Here to Know more about Erucic Acid- Click here. To make the oil safe for consumption, manufacturers use a process called “interesterification” to remove erucic acid and reduce the levels of other harmful compounds. However, this processing method can also reduce the nutritional value of the oil.
2. Omega-6 Fatty Acids: While canola oil is a good source of healthy monounsaturated and polyunsaturated fats, it is also high in omega-6 fatty acids. While we need some omega-6s in our diet, excessive intake can lead to inflammation, which can contribute to chronic diseases like heart disease, cancer, and arthritis.
3. Genetically Modified: Almost all of the canola oil produced today is derived from genetically modified (GM) plants. While the long-term health effects of consuming GM foods are not yet fully understood, some people prefer to avoid them due to concerns about environmental impact, ethics, and potential health risks.
- Refined Versions: Most of this oil sold in grocery stores is highly refined, which means that it has undergone several chemical processes to remove impurities, improve color and texture, and increase shelf life. However, these processes can also reduce the nutritional content of the oil and add harmful chemicals like solvents, which may be harmful if consumed in large amounts.
- Allergic Reactions: It is derived from a plant in the same family as peanuts and soybeans, which means that some people may be allergic to it. While canola oil allergies are relatively rare, they can cause serious symptoms in those who are sensitive to the oil.
While Canola Oil is a generally healthy cooking oil, it does have some potential disadvantages, including the processing methods used, high omega-6 content, genetically modified nature, and refined versions.
However, as with any food, it’s important to consume canola oil in moderation as part of a balanced diet and to consult with a healthcare provider if you have any concerns or health conditions that may be affected by its consumption.
What are the different types of olive oil?
- Extra-virgin olive oil: Pure, cold-pressed olives are used to make this. It is the highest quality oil which has a fruity flavor and is low in acidity, making it ideal for use in dressings and dips.
- Virgin olive oil: In this too pure cold-pressed olives are used however it has higher acidity than extra virgin. It has a milder flavor than extra-virgin oil and is good for cooking and frying.
- Pure olive oil: This oil is a blend of cold-pressed and processed oils, and is lower in quality than extra-virgin and virgin olive oil. It has a mild flavor and is good for cooking at high temperatures.
4.Olive Pomace Oil
Olive pomace oil is a type of oil that is extracted from the pomace or the leftover pulp and pit of the olives after the first press. It is obtained through a refining process that involves solvent extraction, which separates the oil from the remaining solid components of the pomace. The extracted oil is then further refined and filtered to remove any impurities, resulting in a clear and neutral-tasting oil.
This is typically lower in quality and nutritional value compared to extra virgin olive oil and other higher-quality olive oils, but it is still commonly used in cooking and food preparation due to its affordability and availability.
It can be used for a high-heat cooking process like frying or sautéing due to its quality of withstanding high heat. However, due to its refining process, it may not have the same health benefits and flavor profile as other types of olive oils.
5. Light Olive Oil: This oil is a highly processed and refined version of olive oil, and is lower in quality and flavor than other types. It is good for cooking at high temperatures and for baking.
6. Extra-light olive oil: This is the most highly processed and refined type of olive oil, and has the mildest flavor. It is good for cooking at high temperatures and for baking. It’s important to note that the quality and flavor of olive oil can vary depending on the region and variety of olives used, as well as the production methods used by the manufacturer.
5 Top Benefits of Olive oil
Olive oil is a popular and healthy oil that has been a staple in Mediterranean cuisine for centuries. Here are five of the top benefits of olive oil:
Heart health: Olive oil is high in monounsaturated fatty acids (MUFAs), which have been shown to improve heart health by reducing levels of LDL or “bad” cholesterol and increasing levels of HDL or “good” cholesterol. It can aid in lowering the incidence of heart disease and stroke.
Anti-inflammatory properties: Olive oil contains a variety of antioxidants and anti-inflammatory compounds, including polyphenols and oleocanthal. These compounds may help to reduce inflammation throughout the body, which has been linked to a range of chronic diseases.
Skin health: Olive oil is rich in vitamins A and E, which are important for maintaining healthy skin. It also contains antioxidants that can help to protect the skin from damage caused by free radicals and UV radiation.
Brain health: Some studies have suggested that consuming olive oil may have cognitive benefits and help to reduce the risk of age-related cognitive decline. This may be due to the anti-inflammatory properties of the oil, which may help to protect the brain from oxidative stress.
Weight management: Despite being a high-fat oil, olive oil has been shown to help with weight management. This is because the MUFAs in olive oil can help to increase feelings of fullness and reduce appetite, which can help to promote weight loss when consumed in moderation as part of a healthy diet.
More on Weight Reduction and Management by using a gluten-free Diet
3 Prominent Advantages of extra virgin olive oil
Extra virgin olive oil is the highest quality and least processed form of olive oil. It is made from cold-pressed olives and has a distinctive fruity flavor and aroma. Here are the top three benefits of extra virgin olive oil:
High in antioxidants: Extra virgin olive oil is rich in antioxidants, including polyphenols and vitamin E. These antioxidants can help to reduce inflammation, protect against oxidative stress, and lower the risk of chronic diseases such as cancer and heart disease.
Heart Health: Extra virgin olive oil is high in monounsaturated fatty acids (MUFAs), which can help to improve heart health by reducing levels of LDL or “bad” cholesterol and increasing levels of HDL or “good” cholesterol. Regular consumption of extra virgin olive oil has been linked to a reduced risk of heart disease and stroke.
Digestive Health: Extra virgin olive oil may have benefits for digestive health. It has been shown to stimulate the production of bile, which can help to break down fats and improve digestion. It may also have prebiotic effects, promoting the growth of beneficial bacteria in the gut and improving overall gut health.
Overall, extra virgin olive oil is a healthy and versatile oil that can be used in a variety of culinary applications. Its high levels of antioxidants, heart-healthy MUFAs, and potential digestive benefits make it a valuable addition to a healthy diet.
While extra-virgin olive oil is a high-quality oil that is great for dressings, dips, and low-heat cooking, it is not the best oil for high-heat cooking methods such as frying.
This is because extra-virgin olive oil has a lower smoke point than other oils, which means it can break down and smoke at high temperatures, producing harmful compounds and affecting the flavor of the food.
If you want to fry food, it’s best to use an oil with a high smoke point, such as pure olive oil or a blend of olive oil and another oil like canola or grapeseed oil. These oils are better suited for high-heat cooking methods as they can withstand high temperatures than extra-virgin olive oil.
That being said, if you want to use olive oil for frying, you can use pure olive oil or a blend of olive oil and another oil. But for best results, it’s important to monitor the temperature of the oil and not let it exceed its smoke point.
According to the European Journal of Clinical Nutrition dated October 2022, extra virgin olive oil has a positive effect on reducing the mortality rate in humans.
Which type of olive oil is best for high-temperature cooking?
When it comes to high-temperature cooking, such as frying or sautéing, it’s best to use an oil with a high smoke point. The smoke point is the temperature at which an oil starts to break down and smoke, producing harmful compounds and affecting the flavor of the food.
Pure olive oil or Olive Pomace Oil and a blend of olive oil or another oil such as canola or grapeseed oil are good options for high-heat cooking, as their smoke point is more than extra-virgin or virgin olive oil.
Light olive oil and extra-light olive oil also have high smoke points, but they are highly refined and do not have the same health benefits as pure or virgin olive oil.
It’s important to note that while olive oil can be used for high-heat cooking, it’s not the best choice for all types of cooking. For example, if you’re making a salad dressing or using olive oil for dipping bread, extra-virgin olive oil would be a better choice for its flavor and health benefits.
What is Refined Cooking Oil?
Refined Cooking oil is a type of oil that has undergone a refining process to remove impurities, improve its shelf life and stability, and create a more neutral flavor and aroma. The refining process typically involves several stages, including degumming, neutralization, bleaching, and deodorization.
Degumming is removing the gums or phospholipids that are naturally present in the oil, which can cause the oil to break down and spoil more quickly. Neutralization involves treating the oil with an alkaline substance to remove free fatty acids and other impurities.
Bleaching means using a filter aid to remove any remaining impurities and improve the color of the oil.
Finally, deodorization is heating the oil under a vacuum to remove any remaining volatile compounds and odors. The end result of this refining process is a clear, stable, and neutral-tasting oil that is well-suited for high-heat cooking methods such as frying and baking.
Refined cooking oil is typically less expensive than unrefined oils, such as extra virgin olive oil or unrefined coconut oil, and is widely available in supermarkets and grocery stores. However, some people prefer to avoid refined oils due to concerns about the potential loss of nutrients and the use of chemical solvents during the refining process.
Is Refined Oil good for Health?
Refined vegetable oil can have several disadvantages compared to unrefined or minimally processed oils. Here are some of the potential drawbacks of refined vegetable oil:
Loss of nutrients: During the refining process, many of the natural nutrients in the oil, such as vitamins and antioxidants, may be lost. This can reduce the overall nutritional value of the oil.
Increased Trans Fats: Refined vegetable oils are often partially hydrogenated to increase their shelf life and stability. This process can create trans fats, which are linked to various health problems such as heart disease, inflammation, and insulin resistance.
Pesticide Residues: Many refined vegetable oils are made from conventionally grown crops that may be sprayed with pesticides. Residues of these chemicals can remain in the oil, which can pose health risks.
Chemical Residues: The refining process typically involves the use of chemicals such as hexane, which can leave residues in the oil. While these residues are typically removed during the refining process, trace amounts may remain.
Lack of Flavor: Refined vegetable oils often have a neutral flavor and aroma, which may not be desirable in certain culinary applications where the flavor of the oil is important.
Overall, while refined vegetable oils are often cheaper and more widely available than unrefined oils, they may not offer the same health benefits and quality as minimally processed oils. It’s important to consider the potential disadvantages and choose oils that are best suited to your needs and preferences.
What is Rice Bran oil?
Nowadays rice bran oil is being marketed and used widely. Is it good to use in cooking? Let’s find out.
Rice bran oil is an oil that is extracted from the outer layer of the rice grain, which is called the bran. It is a relatively new addition to the cooking oil market and has gained popularity in recent years due to its unique nutritional profile and potential health benefits.
Benefits of Rice Bran Oil:
- Antioxidants: It is rich in antioxidants such as vitamin E, gamma-oryzanol, and other plant compounds, which can help to protect the body against oxidative stress and inflammation.
- Heart Health: This oil is low in saturated fat and high in unsaturated fats, including monounsaturated and polyunsaturated fats. It is evident from the research papers that cholesterol levels can be improved and the risk of heart disease can be diminished by using rice bran oil.
- High smoke point: It has a high smoke point, which makes it ideal for high-heat cooking methods such as frying and stir-frying.
- Mild flavour: It has a neutral flavor that does not overpower other ingredients, making it a versatile oil for cooking.
Disadvantages of Rice Bran Oil:
- Cost: This oil is typically more expensive than other vegetable oils, which can be a disadvantage for some consumers.
- Potential for allergies: Some people may be allergic to rice or rice bran, which could make rice bran oil unsuitable for them.
- Processing: It undergoes a complex refining process, which can involve the use of chemicals and solvents. While the final product is generally considered safe, some people may prefer to avoid foods that have undergone extensive processing.
Overall, rice bran oil is a healthy and versatile cooking oil that is worth considering for those looking for a heart-healthy alternative to other vegetable oils. But, like any food, it is important to use it in moderation as part of a balanced diet.
Choosing the best Cooking Oil
In conclusion, choosing the best cooking oil for Indian cooking can be a difficult decision, given the wide range of oils available and the varying nutritional profiles and flavor profiles of each type. However, some oils are better suited for certain cooking methods or health concerns than others.
For high-heat cooking methods such as frying and sautéing, oils with a high smoke point such as refined vegetable oils or peanut oil, or Olive Oil blended with other oil like Olive Pomace Oil are ideal. Mustard oil is also used extensively in eastern parts of India due to its high smoke point, which makes it ideal for high-heat cooking methods such as frying and sautéing.
I personally use a combination of mustard oil, ghee, Extra virgin olive oil, and Olive Pomace Oil for different cooking purposes and health benefits
For those seeking healthier options, oils such as extra virgin olive oil, coconut oil, or ghee can be great choices. These oils are less processed and contain beneficial nutrients and compounds that can promote heart health, brain health, and digestive health. Additionally, ghee is a traditional cooking fat in Indian cuisine that adds a rich, buttery flavor to dishes.
Ultimately, the best cooking oil for Indian cooking depends on personal preferences, health concerns, and cooking methods. By choosing oils that are minimally processed, rich in nutrients, and suitable for high-heat cooking, we can ensure that our Indian dishes are not only delicious but also healthy and nutritious.
