While certain oils provide a health boost, others should be used with caution. Nutritionist recommends 3 healthy and unhealthy vegetable oils to consider when cooking.
Cooking oil it is used in almost all dishes. It is actually used when baking, coating, and sautéing. Therefore, it is essential to choose vegetable oil carefully. Nutritionist Lovneet Batra says: “While certain oils provide a health boost, others should be used with caution. Here are which oils to choose and avoid. People often focus on how to choose a healthy oil. However, the wholesomeness of an oil when it comes off the supermarket shelf is only part of the story. It is also important to consider whether the oil is still healthy to consume after it has been heated during cooking.
healthy cooking oils
- ghee: Ghee is an essential part of Indian cooking. It is rich in Omega 3 fatty acids, vitamin A, E, K and butyric acid, which helps digestion and brain development.
- Mustard oil: Loaded with health benefits, it promotes blood circulation and contains MUFA, PUFA and alpha-linolenic acid. Adding mustard oil to your diet can be beneficial in maintaining a healthy heart. Mustard oil contains vitamin E, improving skin health.
- Extra virgin olive oil: Olive oil is rich in vitamin E, which acts as an antioxidant. The main fatty acid in olive oil is a monounsaturated fat called oleic acid, which studies show may have anti-cancer and anti-inflammatory properties. Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein, a natural anti-inflammatory compound, which puts it in the category of healthy oils.
unhealthy cooking oils
- Canola oil: The fact that canola oil is processed at high temperatures causes it to become rancid, creating the need for industrial carcinogenic bleaches and deodorizers like hexane.
- Sunflower oil: It contains a large amount of omega-6 fatty acids. The body needs them, but consuming too many omega-6s without balancing them with omega-3s could lead to excess inflammation in the body. Also, sunflower oil produces higher levels of aldehyde (toxic substances) when exposed to heat.
- Palm oil: It contains palmitic acid, which is a saturated fatty acid and, by extrapolation, should lead to elevated levels of total cholesterol and low-density lipoprotein cholesterol.
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