How To Choose The Best Cooking Oil

Edible oils are used for cooking sweet and savoury dishes all over the world. But when it comes to choosing a healthy cooking oil option, it is easy to get flustered with the variants available in the market. The unreliable sources that clutter the internet with false information don’t do any favours either. So here a handy guide for you.

Cooking oils are derived from the seeds and nuts of the plants like sunflower, soybean, almond, walnut, groundnut, olive, and coconut. Different oils have different physicochemical properties like the type of fat, smoke point, colour, taste and flavours. So let’s first see which type of fats do these oils contain.

Trans fats:

The worst edible fats known to humanity are trans fats. When oils are hydrogenated in order to make them more stable and have a longer shelf life, trans fats are formed in oils. When you eat foods cooked in trans fats, it increases the amount of LDL cholesterol in your bloodstream. It increases the risk of heart disease, stroke, diabetes. Palm oil and corn oil are high in trans fats.

Saturated fats:

Saturated fats are known to drive up harmful LDL cholesterol and build up cholesterol in the arteries resulting blockage in the heart. High LDL cholesterol increases the chances of a heart attack.

Monounsaturated fats and Polyunsaturated fats:

These are the best heart-healthy fats that are essential for our bodies to carry out vital functions like building cell membrane, blood clotting and muscular movements. The edible oils that are good sources of the heart-healthy fats are sunflower oil, soybean oil and olive oil.

However, good fats like olive oil are unsuitable for high heat cooking like frying and stir-frying. It should never be exposed to high temperatures because heating olive oil destroys its nutritional qualities and radiate harmful free radicles. It is best used for drizzling over savoury dishes, salad dressing, dips.

If you are looking for all-purpose affordable cooking oil, Kriti refined sunflower oil is your best bet. Sunflower oil is full of good fats, so it’s not just right for the heart; it also boosts the immune system. It has a high smoke point which is suitable for high heat cooking. And since it has no peculiar odour or taste, it works wonderfully in the savoury as well as sweet dishes. Sunflower oil is also absorbed less by the food than its other counterparts so you can cook more food in less amount of fat.

Another beneficial edible oil is soybean oil. It is full of heart-healthy mono and polyunsaturated fats. ( 61% polyunsaturated and 24% monounsaturated fats to be precise). Kriti refined soybean oil also possesses a good amount of omega-3 fats. Good fats found in soybean oil boosts the body immune system and helps to strengthen tissues and organs of the body. So, now that you understand the difference between good, bad and worst fats, use the power of knowledge to make the right choices for you and your family.

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