Best Oil For Cooking
Healthy Cooking Oils – Oils is used a lot in cooking. Our health depends to a large extent on what kind of oil we use in food. Not only the oil variety but its quantity and method of use also have a great impact on health.
Apart from mustard oil, many oils such as olive oil, coconut oil and avocado oil are used in cooking. However, all these oils have different properties. Cooking oil expert Liz Venandi and Lisa Howard, author of The Big Book of Healthy Cooking Oils, have told the Time website which oil is good for health and which is bad. Let’s know about it.
Walnut Oil –
Walnut oil has low smoking quality, so cooking in it is not considered right. This oil is used to pour over pancakes, freshly chopped fruits and ice creams. Some people also drink it by adding milk or coffee. Walnut oil is found in good amounts of omega-6 and omega-3 fatty acids, which does not cause inflammation in the body.
Canola oil is extracted from the mustard plant and has more monounsaturated fat while polyunsaturated fat is found in the right amount. Among all vegetable oils, the lowest amount of saturated fat is found in canola oil. Cooking on high heat in this oil gives more benefit. Being processed, many people do not consider it healthy.
Cooking with peanut oil is beneficial for health. It is also very good in taste. There are many varieties of peanut oil. It contains a lot of monounsaturated fat. Along with the taste, its fragrance is also very good. In this too, food is cooked at high heat.
Avocado Oil –
Avocado oil is considered very healthy. It is also not refined like virgin olive oil. This oil is cooked at high heat. It has very little taste. Its oil is also creamy like avocado. Avocado oil contains monounsaturated fat, polyunsaturated fatty acids and vitamin E. And it costs more than oil.
Vegetable Oil –
Vegetable oil means any oil that is found through the plant. How much vegetable oil is being used depends on how it is being used in cooking. According to Howard, vegetable oil is processed and refined so it has less taste and nutrition. It maintains a balance between good and bad cholesterol in the body, but excessive intake can harm the body.
Vitamin E is found in high amounts in sunflower oil. One teaspoon of sunflower oil contains 28 percent vitamin E. It does not have taste, so there is no taste of oil in cooked food. It is used in high heat cooking. This oil contains more omega-6 fatty acids. Omega-6 fatty acids are necessary for the body, but excessive use can cause inflammation in the body. If you are cooking in sunflower oil, then balance it with omega-3 in your diet.
Coconut oil –
High saturated fat is found in coconut oil, so experts have different opinions on its use. Saturated fat is not considered good for health, but some experts believe that cholesterol can be reduced by using it in small amounts and healthy things. Liz Venandi says, ‘Our body also needs some amount of saturated fat. Therefore it can be used in small quantities. Food is cooked in coconut oil at high heat.
Olive oil –
Cooking experts consider cooking in olive oil the most healthy, especially in extra virgin olive oil, it is good to cook because it is completely pure. Extra virgin olive oil is not processed and refined due to which its quality is very good. It contains good amount of monounsaturated fat and some amount of polyunsaturated fatty acids which is good for the heart. Cooking with olive oil is done on slow or medium flame. Lisa Howard says that olive oil is considered the most healthy for baking and salad dressing.