- 1 What is Cooking Oil?
- 2 Points to remember during choosing the best cooking oil in India
- 3 1. Mustard Oil
- 4 2. Almond Oil
- 5 3. Olive Oil
- 6 4. Palm Oil
- 7 5. Sesame Oil
- 8 6. Black Seed Oil
- 9 7. Soybean Oil
- 10 8. Groundnut Oil
- 11 9. Sunflower Oil
- 12 10. Canola Oil
- 13 11. Rice Bran Oil
- 14 12. Coconut Oil
- 15 FAQ’s Best Cooking Oil for Health in India
What is Cooking Oil?
As per current scenario it is very tough to choose the best cooking oil for health in India. So, the oil we generally use in baking, frying and different type of cooking is called Cooking oil. Basically it is a plant or may be synthetic fat. It is used in salads and grilled food items to garnish are also called edible oil.
There are different type of cooking oils from plants like palm oil, soybean oil, corn oil, peanut oil, vegetable oil and olive oil. You can flavor cooking oil with herbs or garlic.
Points to remember during choosing the best cooking oil in India
Before choosing the cooking oil remember that oil and fat both gives same energy to body. It is not possible to find low calorie or high calorie oil because you can find 9 kcal in every one gm of oil/fat.
Look for the fatty acids and profile of the oil and the processing method of oil.
You know cooking oil contains fatty acids which decide the quality of oil. Generally it falls under 3 category- Good, bad and best. Omega 3 and 6, saturated fat, PUFA, MUFA and the processing technique decides the quality of oil
1. Mustard Oil
In India mustard oil is very common in every family’s kitchen. Mustard oil has very digestive properties with vitamin A & D2 and contains natural omega 3.
It has a very sharp taste that helps enhance the flavor of every dish without harming to the health. Mustard oil is also used in pickles to preserve it. It also helps to prevent cold and cough due to its antibacterial properties.
2. Almond Oil
Almond oil is a great source of Vitamin E. This oil is full of antioxidants. Most people use it in cooking to control the blood pressure and relief of heart problems.
Almond oil used by many people to control the cholesterol level of body. It comes with pure and natural cold pressed bottle.
3. Olive Oil
Olive oil is very well known oil in western countries. It comes with many variants and full of antioxidants. Olive oil is best for frying, roasting and sautéing which are the commonly used methods.
Olive oil helps to reduce the joint pain and maintain the wellness of heart health. It is very good companion with low and medium heating foods due to its lower smoke point.
4. Palm Oil
Palm oil is a very good option for cooking as, it contains good amount of saturated and monounsaturated fats. It is full of vitamin A, antioxidants and beta carotene.
These ingredients keep maintain the brain function, reduce heart disease and improve vitamin A level. Palm oil is also used in peanut butter and nut butter as a stabilizer.
5. Sesame Oil
Sesame oil is cold pressed oil that adds flavor to the food. This oil is helpful for diabetic people. Its flavor, aroma and high smoking point works well for Asian continent foods. Sesame oil contains full of copper, on, calcium, magnesium and vitamin B6 which are good for health.
6. Black Seed Oil
Research says black seed oil has good results in improving common health and cosmetic condition of body. People use it for high blood pressure, weight loss, diabetes, asthma and to improve the skin condition.
7. Soybean Oil
Soybean oil is best for vegetarian people. They can use it is various types of cooking such as frying, baking and roasting. It has a high smoking point.
8. Groundnut Oil
Groundnut oil is also called as peanut oil. This oil is used by many people’s from Asian countries. Groundnut oil contains monounsaturated and polyunsaturated fat and very low bad saturated fat.
It helps to lower the cholesterol level of body. It has vitamin E that helps as an antioxidant for your skin.
9. Sunflower Oil
Sunflower oil contains full of vitamin E. It is very popular oil in India and best for cooking. It helps to build our immunity due to its nutritional value. People use this oil to fry for chips, vegetable and different type of snacks.
10. Canola Oil
This oil is a new product in Indian market but this oil is the best cooking oil due to its nutritional value. Canola Oil contains Vitamin E, K and Omega 3 fat which has many health benefits that controls cholesterol, heart health, blood pressure and many other diseases. People also use it to baking, frying and roasting.
11. Rice Bran Oil
Rice Bran Oil is very popular in Indian now days. This oil can be used to frying and baking and has a very different taste.
You can cook it in high temperature also as, it has the high smoke point. This oil also helps to control the blood sugar level and protects heart health issues.
12. Coconut Oil
Coconut oil has the 90% of fatty acids as saturated due to the high heat cooking. It can be store for months and years without any issue. It is the best edible oil that improves the awareness for a longer time.
There are many different oils are available in market with its own benefit. You can use it with your test buds and health requirement. But the importance of smoking point is necessary at the time of choosing best cooking oil. Always use tiny portion of oil to get its benefit.
FAQ’s Best Cooking Oil for Health in India
What is the healthiest oil to cook with?
Olive Oil is best for cooking due to its nutrition and it has extra virgin. Here the extra virgin mean the oil is not refined and high quality.
Which oil is best for high heat?
As far as the heat concern, coconut oil is best for this because it contains high monounsaturated fat.