Cooking oil makes one of the most crucial elements of food because it is
hard to imagine cooking without it and at the same time, different types of
cooking oils have different impacts of human health. With a large variety in
cooking oils making place on the store shelves, it becomes difficult
for consumers to make out which one is best for their health, as each
one has its pros and cons.
Here is a list of top 10 best cooking oils for your better health, which
will help you pick the best option:
10. Grapeseed Oil
As suggested by the name, this oil is extracted from the seeds of grapes and
has a low content of unhealthy saturated fats. It also has a mild nutty flavor,
which makes it good cooking oil.
9. Sesame Oil
The next name in the list of top 10 best cooking oils for your better health is
that of sesame oil, PUFA rich oil which is also high in iron, magnesium,
calcium, copper and vitamin B6. It has a high smoke point but prolonged heating
of this oil should be avoided.
8. Avocado Oil
Avocado oil is healthy cooking oil because it is rich in monounsaturated fatty
acids MUFA and also contains a hefty dose of vitamin E. The flavor is good too,
but high price is the only factor which works against it.
7. Mustard Oil
Mustard oil is good in terms of fat profile but the high content of erucic acid
is what makes it bad when used as the sole cooking medium. Another benefit of
using this particular oil is that it has a high smoke point.
6. Rice Bran Oil
Rice bran oil is another new entry in the market but works remarkably for good
health because it is high in MUFA and PUFA, in addition to containing a
substance called oryzanol, which plays a key role in lowering cholesterol
levels in the body. It also has a high smoking point.
5. Coconut Oil
Another option in cooking oils is coconut oil, which is loaded with saturated
fats, which makes it a culprit for raising total cholesterol as well as LDL
(bad) cholesterol levels. On the other hand, it raises HDL (good) cholesterol
too and is also tolerant to high temperatures.
4. Canola Oil
Canola oil is amongst the healthiest of cooking oils because it is very low in
saturated fat, but high in MUFA as well as heart friendly omega fatty acids.
But it has a low smoke point, which means that it should not be used for
frying, but can be employed in other cooking techniques like baking and
sautéing.
3. Sunflower Oil
Sunflower oil is high in vitamin E and also has a high smoking point, which
means that it can retain its nutritional value to a high temperature and is
suitable for deep frying. It is a healthy mix of monounsaturated fatty acids
MUFA and polyunsaturated fatty acids PUFA. However, it is not good for
diabetics as it can elevate sugar levels.
2. Groundnut Oil
Featuring next on the list of top 10 best cooking oils for good health is
groundnut oil, which has the best of healthy fats MUFA and PUFA and least of
the unhealthy saturated fats. Its nutty taste makes it suitable for Asian
cuisine as it blends well with it.
1. Olive Oil
Olive oil is finding places in most of the kitchen counters today because it is
trusted to protect against several diseases like heart disease and breast
cancer. It is also useful for lowering the cholesterol levels because it is
high in MUFA.
Consumers can pick any of these cooking oils after comparing their benefits
with health implications caused by their regular consumption.
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