Cooking is an art and the ingredients are as important as the procedure. Oil is one such ingredient that can be used in many ways to make the food flavourful. There are so many choices when it comes to oils for cooking. But a good choice would be the one that ensures as well as adds nutritional value to the food.


So here are 5 cooking oils for a healthy and tasty meal :

1.Coconut Oil

Coconut oil has high quantity of saturated fats and that is why it solidifies under cold temperature. It is rich in short and medium chain fatty acids and thus very helpful in losing excess belly. Its lipids and lauric acids help strengthen the immune system as well. However, it should be taken in small quantity. It is good for baking, light sauté and medium roasting but due to relatively low smoke point, not ideal for deep frying and high heat cooking.

2.Olive Oil

The health benefits of olive oil are well known. It has high levels of MUFAs. It helps reduce the risk of stroke, high blood pressure, thrombosis and cardiovascular diseases. There are different types of olive oil. Pure, sometimes called light, olive oil is best for roasting, sauté and other high temperature cooking while extra virgin olive oil is good for dressing due to a a low smoke point. High heat can mess with the structure of extra virgin olive oil and ruin its flavour as well.

3.Hemp Seed Oil

Contrary to popular belief hemp seed oil is different from CBD oil. Although the two are derived from the same plant species, Cannabis sativa, hemp oil has less than 0.3 THC, the element that makes Cannabis psychoactive, while cannabis oil has more of it. Hemp seed oil is a rich source of Omega 3 and Omega 6, fatty acids and protein making it a useful dietary supplement. It is also good for improving skin, immunity, and cardiovascular health. It is ideal for light cooking and baking purposes since too high a temperature will cause it to hydrogenate and it’ll start to smoke.

4.Mustard Oil

Mustard oil is one of the most used vegetable oils. It is rich in Omega 3 and Omega 6. Low saturated fats make it a healthier choice. It is also rich in MUFA and PUFA that help reduce the risk of heart diseases. However, Mustard oil for cooking is prohibited in USA, Canada and EU due to erucic acid which may lead to anemia and lung cancer but these effects are not backed by significant evidences among humans.

5.Sesame Oil

Sesame oil is one of the healthiest and yet less popular vegetable oils. High content of PUFAs make it good for heart health and high vitamins and minerals like copper, zinc and calcium are good for skin and bone health. Sesame oil also contains tyrosine which is claimed to help with anxiety and depression by releasing enzymes and hormones like serotonin. Its high smoke point makes it good for stir frys and high heat cooking. It is used mainly in Asian cuisine. It should be used in small quantity to give a good aroma as well as flavour to your food.

Whether you sauté, roast, bake or fry, oil is an important component in cooking. There are obviously too many options but important features like smoke point, nutritional value, flavour and aroma help you figure out which kind of oil is fitt for which cuisine.

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