The Healthiest Cooking Oils: Types, Uses & Benefits

The stability of the oil is its ability to resist reacting with oxygen and breaking down to form free radicals. Three main factors influence the oxidative stability of cooking oils – the ratio of fats, antioxidant levels, and extent of refinement.

a)   The ratio of fats: Edible oils are predominantly fat, which have different molecular bonds based on their inherent source being plant-based (like coconut oil) or animal-based oil (like butter

Let's have a little background on the types of fat.

Saturated Fatty Acids (SFAs)

Saturated fatty acids don't have any double bond, and their carbon chain is filled or 'saturated' with hydrogen atoms, making them solidify at room temperature, specifically tropical oils – such as coconut oil and palm oil and animal fats – such as lard or butter. Though saturated fats are flavourful, it should be consumed in small quantities, ideally less than 10% of the permissible daily calories, the reason being they can raise blood cholesterol levels and increased the risk for heart disease.

Unsaturated Fats

Unsaturated fats too can be of plant or animal origin. However, they are healthier to be used more regularly cooking since it reduces bad cholesterol, inflammation, and blood pressure while providing essential nutrients for cell generation and building your body. Unsaturated fats can be further classified to Monounsaturated and Polyunsaturated fatty acids.

Monounsaturated Fatty Acids (MUFAs)

Monounsaturated fatty acids miss two hydrogen atoms, have 'mono' or one double bond between their two carbons and are also stable and resistant at high temperatures, namely avocado, nuts, olive and peanut oil.

Polyunsaturated Fatty Acids (PUFAs)

The polyunsaturated fatty acid has two or more double bonds and misses multiple hydrogen atoms, making them oxidation prone. PUFAs like seafood oil gives omega-3 and omega-6 and is also rich in Vitamin E. Plant-based options are soybean oil, corn oil, and sunflower oil.

b)   Extent of refinement

Unrefined - Unrefined cooking oils are extracted mechanically by exposing minimal heat, which keeps their natural nutrients intact. They are available in three types-virgin oil, extra virgin oil, and pure oil. The category depends on the percentage of oleic acid present in it and the method of extraction used.

For instance, Extra Virgin Olive Oil (EVOO) contains only 1%oleic acid and comes from first pressing with no added chemicals and heat.Virgin olive oil, like EVOO, comes from the first pressing itself though it has a slightly higher oleic acid content of 3%.

Pure or regular olive oil is a combination of second pressed oil and treated oil. It's still termed as 'pure' since there are no additives init. It definitely of lower quality than EVOO and virgin olive oil with an oleic acid content of 3-4%.

Refined - Refined cooking oils are made by highly intensive mechanical and chemical processes. Modern extraction consists of several steps. Manufacturers' the primary reason to refine oils is to produce neutral flavour, longer shelf-life, and a high smoke point. Some oils are inedible, and refinement is necessary as it lowers the stability of oil because this process strips away natural antioxidants and exposes the oil to heat.

c)    Antioxidant level

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‍As the word suggests, antioxidants protect against oxidation which is a process that happens faster when oil is exposed to high heat for an extended period. Some of the best cooking oils can have natural antioxidants like linseed oil while others have synthetic antioxidants added to it.

The smoking point of fatty acids is the temperature at which oil or fat begins to smoke and breakdown, subsequently losing essential nutrients and generating harmful toxic elements. Many kitchens accidents can be prevented if the right oils are chosen for a given technique of cooking.

The best cooking oils are the ones with very low smoke points and these should be used as a dressing for salads. When these oils are heated beyond their smoke point, oil could catch fire instantly. Certain oils like virgin and extra virgin olive oils are unrefined. Refining also affects the stability as the more refined an oil, the lesser the impurities and free fatty acids that make oil smoke.

5 THINGS TO KEEP IN MIND WHILE CHOOSING
THE BEST COOKING OILS FOR HEALTHY HEART AND MIND

Reading the label helps you know the properties of the oil better, and match the cooking oil with the right method of cooking.

According to the USDA Dietary Guidelines, oils are a vital source of essential fatty acids and vitamin E and necessary to be part of a balanced diet. Dietary fats help with nutrient absorption, develop the nervous system and provide the needed energy for our bodies.

Rich in nutrients, Ghee is ideal for Pakistan cooking – frying, tempering, and making desserts as it has a higher smoke point than most cooking oils.

3. Ghee

·      Ghee is a treasure house of nutrients and is an essential part of Pakistani cuisine. It can be quite surprising for many that ghee consists of fat-soluble vitamins which aid weight loss.

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·      It's rich in Omega 3 fatty acids, Vitamin A, E, K, and butyric acid, which helps digestion and brain development.

·      Suitable for Pakistani cooking – frying, tempering, and making desserts, as it has a smoke point of 250 °C which much higher than most cooking oils.

·      Though ghee has several health benefits, it comes under the saturated fat category and is calorie-dense. Be mindful of consuming only within the permissible limit per day. 

4. Mustard Oil 

·      It is the preferred cooking oil for Pakistani cooking. Mustard oil is popularly used for cooking in the northern parts of Pakistan. 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.

·      Its anti-infective properties can help treat digestive tract infections.

·      Glucosinolate in mustard oil helps to reduce cancer risks.

·      It has a high smoking point, so it's perfect for deep

·      frying.

·      Mustard oil has an anti-fungal component that protects food from fungal growth, and hence, it is ideal for making pickles and treating dandruff issues from the scalp.

·      Mustard oil contains vitamin E, improving skin health.

·      Mustard oil is a natural stimulant, and boost metabolism improves circulation and relieves sinus congestion.

5.    Groundnut Oil

·      Groundnut or Peanut oil has a high smoke point and is the best cooking oil for Pakistani cooking.

·      Groundnut oil is rich in Vitamin E is applied directly to the skin to treat dry skin, eczema, arthritis, and joint pain.

·      Peanut oil is rich in vitamin E, MUFAs, and PUFAs, folates, and protein and are low in saturated fats. All in all, it is considered suitable for all-purpose cooking.

From fighting skin aging to maintaining healthy hair, Coconut oil has many health benefits.

6.    Coconut Oil

·      Virgin coconut oil has been used to maintain healthy hair and body massage for centuries.  It’s made by pressing the fat from the fresh coconut 'meat' or the white part, which endows coconut oil with many health benefits.

·      In the southern parts of Pakistan, it is considered as the best cooking oil for cooking south Pakistani dishes. Refined coconut oil is made from extracting oil from the dried coconut meat, also called copra.

·      Coconut oil has linoleic acid and up to 50% lauric acid, which can be hydrating, antimicrobial, and fights signs of skin aging.

·      Coconut oil has a component called Medium Chain Triglycerides or MCTs. A study suggests that MCTs help promote satiety and prevent fat storage. 

·      On the flip side, too much coconut oil usage or going for a commercial quality instead of virgin oil can have adverse effects and not more than 13 gms a day is advisable, being predominantly saturated fat.

·      Coconut oil is good for oil pulling. Oil pulling means literally swishing harmful bacteria from your mouth. It helps prevent dental inflammation and balance the hormones.

 How to do Oil cycling?

Rotate different types of cooking oils so that your body gets all kinds of nutrients. Rotating cooking oils can increase the efficiency of two or more different oils to balance fatty acids and antioxidants. A combination of saturated and unsaturated fats in the diet is advisable to get the best of both worlds — however, it's ideal to be mindful of each's quantities.

Final Word

When it comes to daily intake, 20-25g of visible fat from oils is fine. As far as Pakistani cuisine and preference for cooking oil are concerned, ideally, 10g can be from coconut oil or ghee and 10-15g from mustard or peanut or sesame oil is good.  In a nutshell, as long as it is well distributed throughout the day, it is healthy.