Different types of cooking oils provide various nutrients to the body and simultaneously make food tasty. Here’s a list of cooking oils that contain the good fats, which make your healthy.
1. Ghee
Ghee is traditionally used in India for cooking. It is rich in the fat-soluble vitamins A, D, and K2. It is also rich in CLA (conjugated linoleic acid) that is believed to protect against cancer, heart disease, and type II diabetes. Because there are no milk solids in ghee, it does not cause allergy to dairy sensitivities can tolerate ghee. It has high smoking point (up to 485°).
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- Avocado Oil
Mild and nutty tasting avocado oil is rich in monounsaturated fats and has been shown to boost levels of HDL, or so-called “good cholesterol,” while lowering C-reactive protein, a marker of inflammation in the blood and a good way to get Vitamin E in our diets. With a higher smoke point (475°-520°) than most plant oils, this green-tinged oil is ideal for high-heat cooking such as stir-frying.
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- Grapeseed Oil
It is extracted from the seeds left over from wine making. It has clean and light flavor. It is an excellent source of vitamin E as well as polyunsaturated fats, including oleic acid, an omega-9 fatty acid. Grapeseed oil has a high smoke point, making it an ideal cooking oil.
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- Safflower Oil
Neutral-tasting safflower oil is known to improve a number of health problems such as cholesterol levels, abdominal fat, blood sugar, insulin sensitivity and inflammation. It has high amounts of polyunsaturated fats and the antioxidant vitamin E that are responsible for these benefits.
5. Sunflower Oil
This oil has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. It is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which is why it is widely used in deep-frying.
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- Walnut Oil
This extremely healthy oil has more than 10 times the omega-3 fatty acids than olive oil. It should not be heated to preserve its health benefits and great taste. Interestingly, it helps to burn more calories after eating a meal higher in walnut-derived omega-3 fatty acids.
Know more about avocado oil here
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Groundnut Oil
Since groundnuts or peanuts technically legumes, thus their composition of the oil is similar. It has a good combination of good monounsaturated and polyunsaturated fats and is low in bad saturated fats. It's good all-purpose oil for cooking.
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Mustard Oil
It has a near ideal fat composition but is not because it contains high amounts of erucic acid (35% - 48%). Thus it is recommended that mustard oil should not be the as the sole cooking oil medium. It has a high smoking point so it's very good for deep-frying.
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- Canola Oil
Canola oil is said to be amongst the healthiest of cooking oils, as it has the lowest saturated fat content of any oil. It's seen as a healthy alternative as it is rich in monounsaturated fats and is high in Omega 3 and Omega 6 fats. It has a medium smoking point.
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Virgin Olive Oil
This oil is a hot favorite as it is full of antioxidants as well as polyphenyls that are both considered good for heart health. It's a darker color and has less acidity than olive oil. It is best used for cold food for dressing or drizzling.
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- Rice Bran Oil
Rice bran oil is claimed to be the healthiest oil on the planet. It is rich in oryzanol, which is good for cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too. And it has a high smoking point thus works well for deep frying.
- Sesame Oil
It is in two colors, the lighter one is pressed from untoasted seeds. It has a mild flavor and a high smoking point. The darker variety has a distinct nutty aroma and taste and works very well in Asian food. Both types of oils are high in polyunsaturated fat but they should never be heated for too long.
Know more about sesame oil here
13. Coconut Oil
Coconut oil also has powerful health benefits. It is particularly rich in lauric fatty acid, which can improve cholesterol and help kill bacteria and other pathogens. It is ideal for high heat cooking.
Know more about coconut oil here
Changing or rotating oils is healthy as it exposes the body to a various types of nutrients found in different oils.