Health benefits of sunflower oil: It is mild, high in vitamin E, and holds up well to heat. Sunflower oil is a solid choice for high-heat cooking, frying, baking, and other everyday cooking (Image: Canva)
Choosing the right oil for your cooking needs is important to keep you and your family healthy. Whether you are selecting an oil for everyday cooking or for frying, baking and to use in salads, different oils can have their different space in your kitchen.
Olive oil has tonnes of heart-healthy fats and antioxidants but has a low smoke point. “Light” olive oil, however, has a higher smoke point and can be used for making curries. Mustard oil, ghee and coconut oils are Indian favourites for their depth of flavour and their high smoke points. Other oils to consider are canola, sesame and sunflower, as they are good for you.
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Here’s a simple guide to some of the best oils to use in your everyday cooking.
Olive oil, especially extra virgin olive oil, has tonnes of heart-healthy fats and antioxidants. Plus, it’s super flavourful and really adds something special to your dishes. Use it in salad dressings, drizzling, and light sautéing. If you prefer an oil that you can cook with on higher heat, go with “light” olive oil as it has a higher smoke point).
Also read | How to choose healthy oils: 6 essential tips for your cooking routine
Coconut oil is packed with medium-chain fatty acids, which are thought to boost energy. It works well in baking and adds a unique flavour to curries and stir-fries. It can be used for medium heat cooking. Use virgin coconut oil for that coconutty taste; use refined if you prefer it neutral.
Canola oil is a versatile oil, affordable, neutral in taste, and good for high-heat cooking, like frying, baking, and all-purpose cooking. It’s also low in saturated fat and a good source of omega-3s. If possible, go for cold-pressed or non-GMO canola oil for better quality.
Mustard oil is great for high heat cooking and contains vitamins and fatty acids. Mustard oil also has natural preservative qualities that extend the shelf life of food, making it a popular choice for pickling. Make sure to heat mustard oil until it starts smoking lightly; this will take out the sharp, mustardy taste.
Sesame oil, especially the toasted variety, is a must if you are doing stir-fries and other Asian dishes. It has a nutty flavour that also works well noodles and dressings. You can also find light sesame oil for a more neutral taste if you’re cooking at higher temperatures. Use toasted sesame oil as a finishing touch rather than cooking with it to keep its rich flavour intact.
Sunflower oil is mild, high in vitamin E, and holds up well to heat. It’s a solid choice for high-heat cooking, frying, baking, and other everyday cooking. Look for high-oleic sunflower oil – it’s got a better balance of healthy fats.
Peanut oil is perfect for deep frying, especially if you’re making Asian food. It has a mild nutty flavour, and with its high smoke point, you can fry away without a worry.
Also read | What to eat: 6 healthier alternatives to regular butter for daily cooking and baking
Ghee has more shelf-stable and is less likely to burn. It also adds a lot of depth to any dish, especially in curries and dals. Use it sparingly for that rich, buttery flavour without overdoing the fat.
From heart-healthy olive oil to rich, buttery ghee, each oil has its place in the kitchen. Stock up on these versatile oils, and you’ll be set for just about any recipe.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
