Healthier Cooking Oils?
1. Sunflower oil:
Sunflower oil is one of India’s most used cooking oils and has a high smoke point. It is an excellent choice for baking, stir-frying, and sauteing at high temperatures and is also used as salad dressing or mayonnaise.
2. Rice Bran Oil:
Rice bran oil contains Vitamin E, which helps protect blood cholesterol from becoming oxidized, making it a good choice for heart-healthy cooking.
Rice bran oil has a very high smoke point (about 410 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide. This type of cooking oil is not suitable for sautéing.
3. Corn Oil:
Corn oil is an all-purpose vegetable oil high in polyunsaturated fats and Vitamin E. It has a very high smoke point (about 450 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide. This type of cooking oil is not suitable for sautéing.
4. Ghee:
Ghee is clarified butter made by simmering the butter on low heat over low flame until the water evaporates altogether, leaving fat with milk solids attached. This helps to increase its shelf life since there is remaining moisture left.
Ghee has a very high smoke point (about 485 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide. This type of cooking oil is not suitable for sautéing.
5. Olive Oil:
Olive oil is one of the healthiest fats in the world and has been used for generations. It also contains Vitamin E, which helps protect blood cholesterol from becoming oxidized, making it a good choice for heart-healthy cooking.
It has a lower smoking point than other oils, making it unsuitable for deep frying and may affect taste when used for stir-frying at high temperatures. Its best use is salad dressing, marinating meat, or drizzling over hot food immediately after removing it from heat.
6. Peanut Oil:
Peanut oil has a very high smoke point (about 450 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide. This type of cooking oil is not suitable for sautéing.
It contains Vitamin E, which helps protect blood cholesterol from becoming oxidized, making it a good choice for heart-healthy cooking. Some information shows peanut oil has a higher level of omega-three than olive oil, but the best way to get the health benefits of both oils is by using them together in recipes like vinaigrette or a blend of stir-fry.
7. Avocado Oil:
Avocado oil is very versatile. It has a high smoking point, making it suitable for deep frying without creating free radicals due to excessive heating or oxidation, leading to carcinogens such as acrylamide.
This type of cooking oil is not suitable for sautéing. It’s good in salad dressings, dips, and marinades at room temperature. It also works great in savory dishes since its flavor isn’t too strong, like olive oil, and perfect substitute for butter when baking sweet dishes because it can be heated to high temperatures without burning.
8. Sesame Oil:
Sesame oil is a popular Asian cooking oil made from roasted sesame seeds. It has a nutty flavor, darker color, and a high smoking point, making it suitable for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide.
This type of cooking oil is not suitable for sautéing. You can use this versatile oil in salad dressings, dips, and marinades at room temperature. It also works great in savory dishes since its flavor isn’t too strong, like olive oil, and perfect substitute for butter when baking sweet dishes because it can be heated to high temperatures without burning.
9. Grapeseed Oil:
Grapeseed oil is produced by pressing the grape seeds from the grape itself. It has a high smoking point, making it suitable for deep frying without creating free radicals due to excessive heating or oxidation, leading to carcinogens such as acrylamide.
This type of cooking oil is not suitable for sautéing and is primarily used in salad dressings, dips, and marinades at room temperature. It also works great in savory dishes since its flavor isn’t too strong, like olive oil, and perfect substitute for butter when baking sweet dishes because it can be heated to high temperatures without burning.
Healthy cooking oils for diabetes:
1. Palm Oil:
Palm oil is different from palm kernel oil derived from the fruit of oil palms. Palm oil is majorly produced in Africa Southeast Asia. It has a very high smoke point (about 450 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide.
This type of cooking oil is not suitable for sauteing since they mainly contain saturated fat─which stays solid at room temperature but is a good source of Vitamin A, E, and K.
2. Corn Oil:
Corn oil is the most popular cooking oil across North America because it is inexpensive compared with other vegetable oils and contains high monosaturated fatty acids (50%) and polyunsaturated fats (34%), which help lower LDL cholesterol levels.
It has a very high smoke point (about 450 degrees), making it suitable for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide. This type of cooking oil is not suitable for sautéing and is primarily used in salad dressings, dips, and marinades at room temperature.
3. Olive Oil:
Extra-virgin olive oil is pressed from the ripe fruit of the olive tree. It contains a high concentration of antioxidants like phenols, vitamin E, and flavonoids which help protect cells against oxidative stress.
It’s good in salad dressings, dips, and marinades at room temperature. It also works great in savory dishes since its flavor isn’t too strong, like olive oil, and perfect substitute for butter when baking sweet dishes because it can be heated to high temperatures without burning.
4. Soybean Oil:
Soybean oil has the highest total polyunsaturated fat (46%) among all vegetable oils, which helps lower LDL cholesterol levels. It’s good in salad dressings, dips, and marinades at room temperature.
It also works great in savory dishes since its flavor isn’t too strong, like olive oil, and perfect substitute for butter when baking sweet dishes because it can be heated to high temperatures without burning.
5. Peanut Oil:
Peanut oil is derived from pressing the peanut seed. It has a very high smoke point (about 450 degrees), making it ideal for deep frying without creating free radicals due to excessive heating or oxidation that can lead to carcinogens such as acrylamide.
This type of cooking oil is not suitable for sautéing because they mostly contain saturated fat, which stays solid at room temperature but is a good source of Vitamin E, protein, and niacin.