Cooking Oil Guide: different types, which oil is good for health and how to pick the right one

Cooking oil is one of the most important ingredients in preparing the Indian diet. The majority of the food in India is fried in cooking oil. With the availability of so many different kinds and flavours of food, it often becomes confusing as to which oil will be best suited. Usage of the right cooking oil for a specific purpose is very important. In this article, we shall discuss about different types of oils, which oil is good for health and which is the right cooking oil for your needs.

Different types of cooking oils

Currently, the commercial market has a vast variety of cooking oils available for the consumers to choose from. The cooking oils that are most common are:

• Olive oil

It is a green or yellow-colored, fruity, and aromatic oil that is prepared by crushing olive fruits and pits. The blend of extra virgin oil and refined oil forms the olive oil that we see in the market. Extra virgin oils available in the market are the least refined oil and have the lowest smoke point. The oil is also low in cholesterol and is healthier for your heart, as compared to other oils.

• Canola oil

This oil is prepared from the rapeseed plant and has a neutral taste and high smoke point. This oil is also good for your heart as it contains a very minimum number of saturated fats. The oil also contains alpha-linolenic acid (ALA) which is a source of fatty acids for your body. Moreover, canola oil is a good choice for sauteing, frying, as well as for baking.

• Vegetable oil

It is generally a balanced mixture of sunflower, soybean, palm, canola, and safflower oils. It is a neutral-tasting oil that is quite versatile in its suited usage in cooking and has a medium-high smoke point. These qualities make it one of the most used oils for cooking.

• Coconut oil

This oil has great flavour and medium smoke point but contains a large number of saturated fats. This oil should only be used sparingly for low heat baking and light sauteing. It does however have other benefits that can be achieved by the application instead of consumption.

• Sunflower oil

The oil produced from the sunflower seeds is known as sunflower oil. It has a high smoke point and contains omega-6 fatty acids and monounsaturated fats. The oil is good for your heart and also helps in controlling inflammation.

• Avocado oil:

This is an aromatic and healthy oil with a high smoke point that makes it good for searing and frying. Monounsaturated fatty acids are present in high quantities in avocado oil.

• Almond oil

This oil has a unique nutty flavour with a high smoke point and very less saturated fat content.

• Peanut oil

It is generally available in its refined form in the market. It tastes neutral and has a medium-high smoke point.

Which Cooking Oil is Good for Health?

Among all the options available in the market, Olive oil is considered as the best cooking oil for your health. It is always recommended to replace your current cooking oil with olive oil as much as you can. The major benefits of olive oil include:

• Lowers the level of bad cholesterol also known as low-density lipoprotein (LDL)
• Increases the level of good cholesterol also known as high-density lipoprotein (HDL)
• Contain beta carotene
• Contain vitamins like A, E, D, and K
• Extra virgin olive oil contains the lowest oxidation rate. A high oxidation rate is known to damage human cells by promoting the formation of free radicals and highly reactive chemicals.
• Excellent source of antioxidants
• Contain hydroxytyrosol that are polyphenols having skin and body protecting capabilities.

How to pick the Right Cooking Oil?

The right cooking oil depends majorly upon the purpose for which you need to use the oil. The smoke point of cooking oil determines its purpose and usefulness. Smoke point refers to the temperature at which smoke is produced from the oil. The smoke point differs in each oil depending upon the constitution of the oil. The smoke produced by oil contains toxic fumes and free radicals. These radicals are injurious to health. As the refinement of the oil increases, the smoke point also increases.

The Right Oil for Deep Frying, Browning, and Searing

Oils which have a high smoke point are most suitable for deep frying, browning, and searing purposes. The healthy cooking oils with high smoke points are tabulated below: 

S.No.	Oil	% monounsaturated fat	% polyunsaturated fat	% saturated fat
1	Almond oil	65	28	7
2	Avocado oil	65	18	17
3	Hazelnut oil	82	11	7
4	Palm oil	38	10	52
5	Sunflower oil	79	7	14
6	Refined (light) olive oil	78	8	14

Right oil for Stir-frying, Baking, and Oven cooking

The oils which have a medium-high smoke point are best for stir-frying, baking and oven cooking. The cooking oils with a medium-high smoke point are tabulated below:

S.No.	Oil	% monounsaturated fat	% polyunsaturated fat	% saturated fat
1	Canola oil	62	31	7
2	Grapeseed oil	17	73	10
3	Macadamia nut oil	84	3	13
4	Light virgin olive oil	78	8	14
5	Peanut oil	48	34	18

Right oil for Low-heating, Sauces and Light Sauteing

The oil with a medium smoke point is considered best for low-heat, sauce and saute. The examples of such oils are tabulated below:

S.No.	Oil	% monounsaturated fat	% polyunsaturated fat	% saturated fat
1	Corn oil	25	62	13
2	Hemp oil	15	75	10
3	Pumpkin seed oil	32	53	15
4	Sesame oil	41	44	15
5	Soybean oil	25	60	15
6	Virgin coconut oil	6	2	92

Right oil for Marinades, Dips and Dressings

The no heat oils are considered as the best oil for making marinades, dips and dressings. The no hot oils include the following:

S.No.	Oil	% monounsaturated fat	% polyunsaturated fat	% saturated fat
1	Flaxseed oil	65	28	7
2	Wheat germ oil	65	18	17
3	Walnut oil	24	67	9

Takeaway 

Cooking oils are the major part of our diet that is used in almost every food that we cook. Choosing the right oil can reduce the risk of developing health conditions and help us get the most benefit from our diet. Now that you know the best oil for a specific purpose, try including them in the process of your food preparation. It is however always recommended that you check the ingredients of the oil to avoid allergic reactions.

Frequently Asked Questions (FAQs)

1. Which oil is good for maintaining cholesterol?

   To maintain cholesterol levels, olive, canola, corn, sunflower and peanut oil are recommended.

2. Which is the healthiest cooking oil available?

   Olive oil is the healthiest cooking oil available in the market.

3. What parameters should be considered for choosing right cooking oil?

   The main parameters considered for a right cooking oil are:
   • Smoke point
   • Fat content
   • Ideal omega ratio
   • Vitamin A, D and E
   • Flavour