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Cooking oil buying guide for a healthy lifestyle

Different oils contain varying amounts of saturated, monounsaturated and polyunsaturated fats. Each is classified by the fat type that predominates: This guide will help you decide

Photo Credit : Bloomberg

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Understanding how healthy cooking oil is a mixture of right oils
With plenty of options to choose from one is bound to get confused wondering which one to select. Given the number of options, the market has to offer the chances of buying a wrong product are higher than ever. Cooking oil sounds like a single product, but each oil is different in its own league of comparison. Some are good in taste whereas, some are high in nutritional values. Some may be good for deep frying while some may be good for grilling. Now, instead of buying dozens of oils you might benefit by keeping more than just one for sure. So, which oils should make a way to your kitchen? This guide will help you decide!

When frying food use oil with a high smoking point:
The smoking point is the temperature after which, upon further heating, oil begins to smoke which produces toxin fumes and harmful free radicals. Therefore, oils with the smoking point above 220-centigrade should be chosen for frying food. For instance sunflower, canola and safflower oil, they are high in unsaturated fats and low in saturated fats making them ideal for people with cardiovascular diseases.

For dressing salads:
Salads need oil dressing to lubricate which makes them tasty and healthier. In this case, less refined oils like extra virgin olive oil and extra virgin coconut oil should be used as they are full of essential fats which contain antioxidants and help protect the body from free radicals by strengthening the immune system.

For sautéing:
In sauté, you heat the oil until just before it begins to smoke. So, it is important to ensure that you are cooking with the right oil for the right taste, so your food doesn't have that burnt flavor and bad aroma. Refined oils like olive, canola, sunflower, and safflower are ideal for sautéing.

For Baking:

Oil with neutral flavor would be good for baking purpose because oils with distinct flavor overpower the taste of your baked food. For this reason, Canola oil is considered the best choice. It has very little flavor, particularly when used in baked goods. It is considered neutral-tasting oil and will allow the flavor of your baked food to shine through, on the other hand, the natural sweetness in coconut oil makes it ideal for baking sweet treats and also for certain sautéed dishes.

For Roasting:
When it comes to roasting food, choosing the right oil is essential for getting that lovely crisp that makes it so amazing. Olive oil and ghee should be our first preferences as they help food get that crispiness we crave for and they also leave their unique flavor, unlike neutral oils.

In conclusion, different oils contain varying amounts of saturated, monounsaturated and polyunsaturated fats. Each is classified by the fat type that predominates. A lifestyle high in saturated fat is linked to increased risk for cardiovascular diseases. Consequently, you should limit the amount of unsaturated fat in your diet. On the other hand, Polyunsaturated and monounsaturated fats are considered heart-friendly. When consumed instead of saturated fats, they can help to improve your blood cholesterol levels, thereby reducing the risk for heart disease. It is suggested to choose these heart-healthy fats whenever possible. So, healthy oils like Canola, Olive, Safflower, Sunflower, and Sesame should make a way to your kitchen for a healthy lifestyle.

Disclaimer: The views expressed in the article above are those of the authors' and do not necessarily represent or reflect the views of this publishing house. Unless otherwise noted, the author is writing in his/her personal capacity. They are not intended and should not be thought to represent official ideas, attitudes, or policies of any agency or institution.


Tags assigned to this article:
wellness cooking oil

Ravinder Pal Singh Kohli

The author is Director, Jivo Wellness, is a specialist in Agricultural Sciences and an Advocate of World Peace

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