Best 6 Healthy Cooking Oils
Owing to our traditional roots, we tend to use different forms of oils from various parts of India. For example, coconut oil in Kerala, sesame oil in Rajasthan and Andhra Pradesh, mustard oil of North and East borders, and groundnut oil in Karnataka, Gujarat, and central India. However, to order them as per the Indian cooking context, they go as:
- Coconut oil (cold-pressed)
- Cow’s ghee
- Avocado oil (for medium heat cooking)
- Extra Virgin Olive oil (for low heat cooking)
- Groundnut oil (cold-pressed)
- Sesame oil (cold-pressed)
A Quick Peep into the 6 Best Health-Driven Oil Forms
As of general standards, ideally, you can opt for cold-pressed oils; they are organically extracted, hence retains the nutrients of fruits, seeds, and nuts, added with some antioxidants. So, let’s get deep-dived into each:
- COCONUT OIL:
Coconut oil is bad for your heart is a myth! Yes, this is a misconception triggered by the edible oil industry, to make consumers buy processed hydrogenated oils. Indeed, this is the best cooking oil for the heart, accounting to its cardiovascular healing properties. Moreover, this oil is so good for your body, that it prevents cells from forming cancer in the long run.
Studies prove coconut oil raises good cholesterol [HDL]. The medium-chain triglycerides present in its unsaturated fat contains lauric acid, which is also found in the mother’s pure breastmilk. This is also a reason why coconut oil is suitable for children too. Further, the stated medium-chain fatty acid maintains optimal thyroid levels and stimulates your metabolism. And if you want the best cooking oil for weight loss then go with this, as the acids won’t get secreted into your bloodstream (directly moves to the liver).
Owing to its insulin secretion stimulant characteristic, coconut oil additionally controls your blood sugar level. And its antibacterial property (Caprylic acid) kills excess candida and targets any harmful bacteria, thus healing your bruises faster than before!
- COW’S GHEE:
Known for its short fatty acid chain and butyrate richness, pure ghee from cow reduces inflammation and improves digestion too. Studies show that Conjugated Linoleic Acid (CLA) reduces insulin resistance and melts body fat effectively; this is present in its highest content in cow’s ghee. What’s more intriguing to note here is that organic ghee is full of Omega-3 fatty acids, thus helping us fight grave medical conditions, including cancer, arthritis, heart attack, and more.
- EXTRA VIRGIN OLIVE OIL:
With its goodness of polyphenols and antioxidants, the famous extra virgin olive oil is both tasty and healthy. Indians mostly use this product to dress salads but how many of us know that extra virgin is the healthiest cooking oil for the heart?
- AVOCADO OIL:
Though it is beneficial in terms of vitamin E and monounsaturated fats, avocado oil is quite expensive in India and is also not easily accessible for many individuals. But still takes its role in salad dressing.
- GROUNDNUT OIL:
Monounsaturated and polyunsaturated fats present in groundnut oil is extremely popular within Indian kitchens. This is more like an all-purpose oil as per the Indian style of cuisine.
- SESAME OIL:
Improving your oral cleanliness, sesame oil is filled with calcium magnesium, copper, iron, and vitamin B6. Thus, making it advantageous for diabetic patients. Specific to India, we usually go with its lighter variants
Don’t blindly trust and fall into the food industries’ gimmicks that push you to buy hydrogenated oils and unrecommended margarine for your daily needs.
While fake literature studies and trending wrong controversies exist about what type of oil you use, it is an unspoken honest fact that natural oils such as coconut, olive, sesame, etc. are super good for your health and heart. You can talk with a nutritionist in the Bangalore region or anywhere and get authentic information on which form of oil is good for your body.
But just remember, processed foods and processed oils are both the same. They turn beneficial only if they are not used!