10 Popular Types of Healthy Cooking Oil | Good or Bad for Your Health?
Cooking oil is the essential part of every kitchen although zero-oil cooking is the rising trend nowadays. It is a staple to use cooking oil daily to prepare a variety of dishes. However, many people may not overlook the importance of choosing the right type and brand of cooking oil good for health.
Selecting a healthy cooking oil can make a significant difference in your overall health. In this blog, we’ll guide you through the most popular cooking oils, their benefits, drawbacks, and whether they’re helping or harming your health.
Are Your Cooking Oils Good or Bad For Health?
- Desi Ghee: Desi ghee, or clarified butter, is a traditional cooking fat revered in many cultures for its rich flavour and high smoke point. It’s rich in fat-soluble vitamins like A, D, E, and K and contains healthy fatty acids. In moderation, ghee can support digestion and provide anti-inflammatory benefits.
Desi Ghee | Top Healthy Cooking Oil However, its high saturated fat content means it should be used sparingly, especially for those with heart conditions.
Why Moderate? Desi ghee can be beneficial cooking oil for overall health when consumed in moderation as part of a balanced diet.
- Olive Oil (Extra Virgin Oil): Olive oil, particularly extra virgin olive oil, is one of the healthiest cooking oils. It’s packed with monounsaturated fats and antioxidants, which promote heart health and reduce inflammation. Its low smoke point makes it ideal for drizzling over salads or low-heat cooking. Avoid using it for high-heat frying to preserve its nutritional benefits.
Extra Virgin Olive Oil for Cooking
Why Good? Extra virgin olive oil is cooking oil good for health that is loaded with high content of beneficial fats, antioxidants, and anti-inflammatory compounds.
- Refined Oil: Refined oils, such as refined sunflower, soybean, or vegetable oils, are widely used due to their affordability and high smoke points, making them suitable for frying and high-heat cooking. However, the refining process strips away many nutrients and antioxidants, leaving them less beneficial than unrefined oils.
Additionally, some refined oils may contain traces of harmful compounds formed during processing, such as Trans-fats, which can negatively impact heart health and cholesterol levels.
While refined oils are generally safe for occasional use, they should not be the primary oil in your diet. Opt for minimally processed or cold-pressed oils for better health benefits.
Why Bad? Refined Oil is cooking oil bad for health due to formed by high-heat processed trans-fat and harmful compounds in it.
Best Use: Limit Use, better for occasional high-heat cooking.
- Canola Oil: Canola oil is one of the healthiest cooking oils available, with zero trans-fat and the lowest amount of saturated fat of all common cooking oils. And because canola oil is so versatile and affordable, it’s ideal for making a wide range of healthy foods, both at home and on a commercial scale.
Canola oil comes from the seeds of the canola plant, one of the most widely grown crops in Canada. After harvesting, canola seeds are crushed to release the canola oil.
Why Good? Canola is cooking oil good for health because it is low in saturated fat, high in omega-3 fatty acids, and free of Trans-fats. It’s versatile and heart-healthy.
- Mustard Oil: Mustard oil is popular in South Asian cuisines for its pungent flavour and high smoke point. It’s rich in monounsaturated fats and contains omega-3 fatty acids, which support heart health. However, it contains erucic acid, which in large amounts may be harmful. Use it in moderation and opt for brands that comply with food safety standards.
Why Good? Mustard is cooking oil good for health as it is rich in essential fatty acids, vitamins, and minerals. It promotes heart health, and reducing inflammation.
- Groundnut Oil: Groundnut (peanut) oil is a good source of monounsaturated fats and vitamin E. Its high smoke point makes it great for frying and roasting. It has a mild flavour that complements many dishes. However, those with peanut allergies should avoid it.
Why Good? Groundnut oil is generally considered good for health due to its high content of heart-healthy fats and antioxidants.
- Coconut Oil: Coconut oil is praised for its medium-chain triglycerides (MCTs), which may support weight management and energy. It’s ideal for baking and medium-heat cooking due to its high smoke point. However, its high saturated fat content means it should be used sparingly, especially for heart health.
Why Moderate? Coconut cooking oil is good if it is consumed in the moderation, it may improve cholesterol profiles by raising HDL (good) cholesterol and potentially lowering LDL (bad) cholesterol.
- Sesame Oil: Sesame oil, commonly used in Asian cuisines, is rich in antioxidants and healthy fats. Its nutty flavour enhances stir-fries and dressings. It has a moderate smoke point, so it’s best for low- to medium-heat cooking. Its anti-inflammatory properties make it a heart-healthy choice.
Why Good? Sesame oil is generally considered healthy due to its rich nutrient profile and potential health benefits. Opt for unrefined or toasted versions for better flavour and nutrition.
- Sunflower Oil: Sunflower oil is high in vitamin E and low in saturated fat. It’s versatile with a high smoke point, making it suitable for frying and baking. However, highly refined versions may lose nutritional value, so choose cold-pressed or unrefined options when possible.
Why Moderate? Sunflower oil is rich in vitamin E and low in saturated fat, but excessive refining strips away its natural nutrients—making it a less ideal everyday choice.
- Palm Oil: Palm oil is generally considered a healthy cooking oil, offering benefits like lowering LDL (bad) cholesterol and potentially protecting against heart disease. It contains antioxidants like vitamin E, which protect cells from damage, and some studies suggest it may safeguard the heart and blood vessels.
However, its high saturated fat content can raise cholesterol levels, and excessive consumption, especially of processed or refined forms, may increase inflammation.
Recommendations for Palm Oil: Consume in moderation as part of a balanced diet. Consider healthier alternatives like olive or canola oil for more consistent heart-healthy benefits. Be cautious of processed palm oil, as refining and hydrogenation can create Trans-fats, which are harmful to heart health.
The Dangers of Dalda Oil | The most harmful cooking oil
Dalda oil, a popular hydrogenated vegetable oil, is widely used in some regions due to its affordability and long shelf life. However, it poses significant health risks. Dalda contains hydrogenated vegetable oils, which are high in trans-fats. These trans-fats are known to increase LDL (bad) cholesterol levels, decrease HDL (good) cholesterol, and elevate the risk of heart disease.
Additionally, regular consumption of hydrogenated oils like Dalda may contribute to insulin resistance, increasing the risk of type 2 diabetes and negatively impacting blood sugar levels. For these reasons, Dalda oil should be avoided in favor of healthier alternatives like olive, canola, or mustard oil.
Wrapping up
Choosing the right cooking oil is crucial for maintaining good health. Oils like olive, canola, and mustard offer heart-healthy benefits, while others, like Dalda, can harm your heart and blood sugar levels due to their trans-fat content. Refined oils, while convenient, lack the nutritional value of unrefined options and may pose risks if overused.
By understanding the properties of different oils, you can make informed choices that enhance both the flavor and nutrition of your meals. To dive deeper into the art of selecting and using cooking oils effectively, consider enrolling in a culinary course. These programs provide expert guidance on choosing the best oils for everyday cooking, helping you create healthier and more delicious dishes for you and your family.
