We often think about the healthiest cooking oils. These days we come across many options but it’s not just a matter of choosing oils that are healthy, but also whether they stay healthy after having been cooked with.
Its very important to use oils that are stable and dont get rancid or oxidzed easily at high temperatures. Unstable oils react with oxygen to form free radicals during oxidation process, which is harmful for health.
The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking
Coconut oil
Coconut oil has been said to aid in weight loss, support heart health, boost metabolism and benefit skin.Raw virgin coconut oil is best used in low temperature cooking or baking. Refined coconut oil has a higher smoke point and less of a coconut flavor, but has less health benefits than raw coconut oil. Refined coconut oil is still a good option for occasional high heat cooking like frying. When looking for coconut oil make sure that it is not hydrogenated or treated with hexane.
Olive Oil
Olive oil is a heart healthy fat that that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. It is best used for cold food (like salad dressing or drizzling over foods), but can be used in some low-heat cooking.
Sunflower Oil
The oil extracted from the seeds of sunflowers is known as sunflower oil. It has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. Sunflower oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures, which is probably why this oil is widely used in deep frying chips, samosas and vegetables.
People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels.
Groundnut Oil
Groundnut oil or peanut oil is got a good combination of fats, and has the good monounsaturated and polyunsaturated fats and is low in bad saturated fats. It's a good all-purpose oil for cooking and I think it works particularly well for Asian foods that are prepared in the wok.
Mustard Oil
Has a near ideal fat composition but not very good as it contains high amounts of erucic acid ranging from 35 to 48%. It is recommended that you don't use mustard oil as the sole cooking medium. It has a high smoking point so it's very good for deep frying.
Rice Bran Oil
Rice bran oil is made from the outer layer (bran) of the grain of rice. Health experts claim that it's the healthiest oil on the planet. Apparently, rice bran oil has a chemical called oryzanol which is good for your cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too, both the good type of fats. Since it has a high smoking point, it works well for deep frying chips and all.
Sesame Oil
Sesame oil comes in two colors. The lighter one is used in India and the Middle East, and is pressed from untoasted seeds. It has a mild flavour and a high smoking point. The darker variety has a distinct nutty aroma and taste and works very well in Asian food as a marinade or in stir fries.
Both types of oils are high in polyunsaturated fat but they should never be heated for too long. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6.
Grapeseed Oil
Grapeseed oil is pressed from grape seeds left over from wine making. It is believed to have very little saturated fat, is filled with good fat, has a very mild taste. It is considered good for cooking and frying, but am afraid I have had little experience with it.
Health experts suggests that changing or rotating oils is healthy as it gives the body the different essential fatty acids which it needs. Normally, no single oil has all the essential fatty acids and the fatty acids ratio which the body needs. How does one decide on what is the optimal ratio of these fats, go with the thumb rule, 20% saturated 30% poly unsaturated and 50% mono unsaturated but this also includes the nuts and oilseeds as a source of natural oils.
Take your pick.