How to pick the right cooking oil?

Posted on July 3rd, 2021 05:02 PM
Organic Essential Oils

India is well known for its wide variety of cuisines and cooking oil is the heart of almost every Indian dish. Edible oil is a vital part of meal prep, as from cooking meals to baking, frying, sautéing and drizzling; it is used in almost everything. Picking the right cooking oil is very crucial for taking proper care of your health.

But what constitutes healthy edible oil? For the oil to be health perfect, various factors like its smoke point, the combination of omega 3, 6 fatty acids, flavour are considered. But with so many options available in the market one gets easily confused in choosing healthy oil.

Here are 3 essential oils for amazing taste and health:

Groundnut Oil: 

Groundnut oil aka peanut oil derived from edible seeds of the peanut plant. It is one of the most used oils in Indian and Asian cuisines. It is considered one of the healthiest cooking oils. Groundnut oil has a wide range of flavours varying from mild to neutral and nutty. It has a high smoke point (approximately 450oF). This edible oil has an abundance of Vitamin E and also has a high content of mono and polyunsaturated fats.

This oil is a good option to add to your meal due to the following reasons:

  • The presence of high amount of mono and polyunsaturated fats helps in lowering the levels of LDL ‘Bad cholesterol’ and thus is a smart choice for heart’s health.

  • It is rich in Vitamin E which makes it an excellent antioxidant for protecting the skin from acne or scars and also prevents premature ageing. 

  • Polyunsaturated fats in groundnut oil improve insulin secretion which in turn lowers blood sugar levels.

  • It can be filtered and used several times, making it a cost-effective edible oil.

  • It is filled with antioxidants which can help in reducing the chances of cancer.

Sunflower Oil: 

Light and healthy sunflower oil is extracted from sunflower and is loaded with nutrients. Sunflower oil contains more Vitamin E than any other vegetable oil. This oil is a mixture of monounsaturated (MUFA) and Polyunsaturated (PUFA) fatty acids. PUFA content in sunflower oil is 69% which makes it a good source of omega 6. It has a neutral flavour and has a high smoke point. 

This oil is a good option to add to your meal due to the following reasons:

  • Sunflower oil is rich in Vitamin A and Vitamin E that makes it beneficial for the skin. It is non-greasy, so it can be absorbed easily without blocking pores. It also acts as a moisturizer for treating dry and sensitive skin.

  • Antioxidants in sunflower oil help in strengthening your immunity.

  • A higher level of monounsaturated fats keeps the heart healthy and also maintains the balance of your body.

  • As this oil is packed with unsaturated fats, it helps in releasing glycogen and it naturally boosts energy

  • Sunflower oil is a blessing for dry hair. It works as a conditioner by adding smoothness and shine to your hair.

Coconut oil:

Oil famous for its benefits to skin and hair is also very useful as cooking oil. Coconut oil is produced from the kernel of mature coconuts. The amount of saturated fats is 92% in coconut oil which makes it very healthy. It also has the highest smoke point (approximately 350oF). 

This oil is a good option to add to your meal due to the following reasons:

  • It increases good cholesterol levels and keeps the heart healthy.

  • MCTs in coconut oil can burn fat easily and helps in losing weight.

  • It also cures indigestion.

Summing it up:
Your choice of edible oil can directly affect your overall mental and physical well-being. These 3 oils are loaded with fatty acids, vitamins, proteins, and flavours, which can make your dish deliciously nutritious.


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