Cooking oils are important kitchen staples, used as a foundation for many dishes. There are several types of oils created for edible use but very few are ideal for your health. There are oils specifically designed for high-heat cooking, mixing in salads, or used to enhance the flavours of your favourite dips. Oils come in a variety and finding the best that is beneficial for your health is important.
So, if you are looking to improve your gut health, support cardiovascular health, and support your brain function or just looking for the best cooking oil that can bring a major difference to your diet and well-being then you are at the right place. In this article, we will highlight the ten healthiest cooking oils that you can incorporate into your diet not just to enhance taste or flavor but also to provide health benefits.
The 10 Healthiest Cooking Oils
Coconut Oil
Coconut oil is of significant importance in cooking. Its popularity has increased significantly for its potential health benefits in improving oral, and skin health and weight loss. Coconut oil holds a unique place because it has a high content of Medium Chain Triglycerides (MCTs) found in it. These MCTs boost energy and promote fat loss by enhancing the metabolism. It also has antimicrobial properties and supports immune health.
Coconut oil is high in saturated fats but it can be beneficial in elevating HDL cholesterol levels and balancing cardiovascular effects. Coconut oil is best for baking, sauteing and low-heat frying. It adds a unique topical flavor to any dish and is perfect for dessert, stir-fries, and curries (1).
Sesame Oil
Sesame oil is a popular choice of chefs and cooks valued for its aroma and flavor. According to a study, it was found that those who consumed 4 tablespoons of sesame oil every day had seen improved reductions in cholesterol and triglycerides. Sesame oil is an excellent source of antioxidants and polyunsaturated and monosaturated fats. It also has sesamol, an antioxidant that is known to support heart health and provide anti-inflammatory benefits which has shown protective benefits against cancer.
Sesame oil has two varieties, light and toasted. Light sesame oil is best for shallow frying or roasting & toasted sesame oil has a more intense flavor, hence better when used as finishing oil in soups, salads, and noodles.
Sunflower Oil
Sunflower oil is used for various purposes. It is a popular oil used for preventing heart diseases and high cholesterol. It has Vitamin E in it and contains a high concentration of unsaturated fats. For the longest period, sunflower oil is used as a natural skin care ingredient too. Furthermore, its consumption can provide benefits to the brain and nerve health, digestion, and hair health. It is often used in processed foods because of its versatility and mild flavor.
Sunflower oil is a great multipurpose oil, ideal for roasting, frying, and grilling. However, whenever choosing sunflower oil always opt for high-oleic sunflower oil because it is high in monosaturated fats, making it a healthier option.
Extra Virgin Olive Oil
Extra Virgin olive oil is regarded as one of the healthiest cooking oils available. It has several health benefits and is known for its high nutritional value. It is a staple of the Mediterranean diet which is popular for its benefits for heart health. Extra virgin olive oil is sourced by pressing ripe olives without the use of chemical solvents of high heat. This process helps in preserving the phenols of the oil, a chemical that provides antioxidant benefits. It is abundant in oleic acid and monosaturated fats, both extremely effective at reducing inflammation and the risks of heart diseases. Extra virgin olive oil also has strong antioxidants such as polyphenols and Vitamin A, that give protection from damage and oxidative stress.
When purchasing extra virgin olive oil, choose a tightly sealed, dark cultured bottle. These aspects are important for choosing this oil since air and light can adversely affect the quality and taste of the oil. Extra Virgin olive oil is best for drizzling cooked vegetables, chicken, or fish and is ideal for salad dressing, garnishing soups, and grill dishes too. It has a low smoke point, which is preferred for cooking at high temperature like deep frying, roasting or sautéing.
Grapeseed Oil
While not very commonly heard of, grapeseed is a vegetable oil, extracted from the seeds of grapes. It is high in polyunsaturated fats, omega-6 fatty acid in particular and contains Vitamin E. Studies show that grapeseed oil has shown positive results in speeding up the process of healing and reducing the formation of raised, keloid and enlarged scars caused by severe acne, burns or cuts.
Its neutral flavor makes it ideal for sautéing and baking delicate dishes. It is versatile in frying, grilling and high-heat cooking. However, some people might be allergic to it and experience side effects such as headache, sore throat, rash, etc.
Avocado Oil
Avocado is an excellent cooking oil, with multiple health benefits associated with it. Rich in oleic acid, monosaturated fats and omega-9 fatty acids that reduce the risks of dementia and heart diseases. Avocado oil helps the body absorb fat-soluble vitamins D, A, E and K. It contains lutein, an antioxidant that is popular for reducing age-related eye diseases and helps relieve pain from knee and hip osteoarthritis.
Avocado oil has a high neutral flavor and a high smoke point, making it a versatile choice for cooking, especially for those who want to improve their intake of heart-healthy fats. When purchasing avocado oil, always look for extra virgin, cold-pressed, unrefined, and organic options.
Walnut Oil
Walnut oil is an excellent source of Vitamin E, phytosterols and unsaturated fatty acids. These fats are highly associated with improving brain function, anti-inflammation effects and heart disease. It is also great for aiding against cancer due to the variety of antioxidants found in it, along with ellagic acid that has anti-cancer properties.
Walnut oil can be easily used in vinaigrette dressings, baking, and daily cooking. It is a smart substitute for vegetable oil and is popularly used in baking breads for a delicious aroma. Avocado oil is best used as finishing oil due to its rich nutty flavour that goes well with roasted vegetables, pasta, salad dressing, etc. It is advisable to avoid heating walnut oil because it can deplete the nutritional benefits of it.
Canola Oil
Some experts claim that canola oil is one of the healthiest oils available in the market. Canola oil is also considered a pocket-friendly option with positive benefits to the heart. It is rich in monosaturated and low in saturated fats. It has a considerable amount of omega-3 fatty acids found in it which is popular in supporting heart health and reducing the risks of inflammation.
Canola oil has a very light flavor, with a smooth texture and high smoke point, making it a versatile option for cooking. It can be used for several cooking methods like baking, stir-frying, salad dressing, sautéing vegetables and marinades.
Peanut Oil
Peanut oil, also popularly known as groundnut oil which is extracted from peanuts has its origins in South America. It has high contents of monosaturated fats found in it which also contains resveratrol, a type of antioxidant that has anti-aging effects and protects the heart from diseases. It is also a rich balance of omega-6 and omega-3 ratio, making it a healthy option over other oils that are rich in omega-6.
It has a slight nutty and mild flavor which enhances the taste of fried foods without overpowering any ingredients. Peanut oil is suitable for high-heat cooking methods like grilling, frying, sauteing, etc. In most cases, peanut oil is suitable for people allergic to peanuts, because processing removes flavors, colors, and allergens.
Flaxseed Oil
One of the richest plant-based sources of omega-3 fatty acids, flaxseed oil helps reduce the risk of brain and hearth-related issues by reducing inflammation in the body. The flaxseed/ flaxseed oil is popularly used for reducing digestive conditions, cholesterol, and blood sugar levels.
Flaxseed oil is best for raw consumption and can be directly added to smoothies, salad dressings, drizzled over cooked vegetables or grains. It has an extremely low smoke point making it unsuitable for cooking. Flaxseed oil is prone to rancidity hence it is advisable to store it in the refrigerator.
Conclusion
When selecting the right cooking oil for yourself or your family, it is important to not just consider options to enhance the flavour of your dishes but also be aware of the impact it can have on your overall health and wellness. Oils that are abundant in antioxidants, unsaturated fats, and omega-3 fatty acids are majorly beneficial, promoting heart health and potentially offering protective effects against chronic conditions like cancer.
Additionally, ensure that the smoke point and nutritional profile of each oil maximize health benefits while minimizing the formation of harmful compounds during cooking. By incorporating a variety of healthy oils into your diet, you can diversify your nutrient intake, support better long-term health, and enjoy more flavorful, wholesome meals.
FAQs
1. Which oil is most heart healthy?
The most heart-healthy oil is extra virgin olive oil, widely praised for its benefits to cardiovascular health pressure. For optimal heart health, use it in low to medium-heat cooking, or drizzle it over salads and dishes as a finishing oil.
2. Which oil is best for Indian cooking?
For Indian cooking, mustard oil is one of the best choices due to its high smoke point and robust flavour, making it ideal for deep-frying, sautéing, and tempering. However, always ensure you are using food-grade mustard oil for cooking, as non-edible variants are also available.
3. Which cooking oil is good for daily use?
For daily use, extra virgin olive oil is an excellent choice due to its versatility, health benefits, and mild flavour.
4. What is the best oil to use?
The best oil to use depends on your cooking needs, but extra virgin olive oil stands out as one of the healthiest and most versatile options.
