The Good, Better, and the Best Oils
Understanding the finer points of food's equivalent of quantum physics is understanding what kind of frying oil to use. Deafening arguments, zillions of viewpoints, tens of thousands of accounts, studies, and an even greater number of questions remain unsolved. As new oils take their place in department store shelves, we find it difficult to get rid of the residual uncertainties in our minds while remaining entirely perplexed by the language. We decided that it was past time to think about doing a deep dive to uncover the solutions that have been perplexing us and compromising our judgement.
What makes a cooking oil good:
What, therefore, distinguishes one cooking oil as "better for you" than another? Let's examine a few of the elements that can influence an oil's health advantages.
- Contains no Trans Fats:
When looking for a healthy cooking oil, a good rule of thumb is to choose one that has monounsaturated fats rather than trans fats. A diet heavy in these kinds of lipids may cause high cholesterol and increase your risk of heart disease. Contrarily, monounsaturated fats have been linked to lower levels of LDL cholesterol and a lower risk of heart disease and stroke.
- Balance of Omega-3 and Omega-6
Omega-3 and omega-6 fatty acids are two varieties of polyunsaturated fats that can be found in fish, nuts, seeds, and vegetable oils. You must obtain these fatty acids from your food as your body cannot generate them. According to research, omega-3 fatty acids have an anti-inflammatory effect on the body, and consuming a healthy ratio of omega-3 to omega-6 fatty acids may help reduce inflammation.
- Smoke Point:
Another aspect to take into account when selecting a healthy oil is the smoke point of refined oils, which tends to be higher. Cooking oils ultimately start to degrade and smoke when they are heated. A substance's smoke point is the degree to which it starts to burn.
A low smoke point does not always indicate that oil is bad for you. However, you should refrain from cooking with high heat if the oil has a lower smoke point. This is due to the production of dangerous substances known as lipid oxidation products (LPOs) as oil oxidizes and starts to smoke. Serious health issues including cardiovascular disease are made more likely by these substances.
What is the Best Cooking Oil:
- Rice Bran Oil:
A relatively new addition to the family of cooking oils that is becoming well-liked due to its health advantages. According to its name, rice bran oil, rice grains' husks, or bran are used in its production. It has oryzanol, which is thought to be beneficial for controlling cholesterol levels. It stands out from the rest thanks to its good MUFA/PUFA (monounsaturated fatty acids/polyunsaturated fatty acids) balance. It is mostly used for deep frying and cooking due to its high smoking point. This oil has a long list of outstanding advantages, including strengthening the immune system, reducing the risk of cancer, promoting skin health, assisting in weight reduction, alleviating menopausal symptoms, enhancing heart health, enhancing cognitive function, and reducing allergic reactions.
- Coconut Oil:
Another healthy cooking oil is coconut oil. Medium-chain fatty acids are present. They are a special form of fat molecule that, as opposed to being converted into cholesterol or body fat, burns nearly instantly and travels straight from the digestive tract to the liver, producing energy more quickly. Cooking with coconut oil has advantages such as better digestion, increased metabolism, and healthier hair and skin. A fantastic option for pan frying and stir cooking is coconut oil. If you enjoy the unique flavor it gives food, it can also serve as a wonderful base for curries.
- Sesame Oil:
Asian cuisine frequently uses sesame oil, an oil derived from sesame seeds. Additionally, it is offered as toasted sesame oil, which has a rich, nutty flavor. Both polyunsaturated and monounsaturated fats can be found in sesame oil. Another excellent option for high-heat cooking, it has a smoke point of 350–410 degrees. Sesame oil may help to reduce oxidative stress, regulate blood sugar better, enhance heart, liver, and kidney function, and ameliorate some of the negative effects of type 2 diabetes, according to research. An antioxidant called sesamol, which is included in sesame seeds, has neuroprotective properties and may help to ward off Parkinson's disease.
- Olive Oil:
One of the healthiest cooking oils is olive oil. Olive oil is frequently used by those who are trying to lose weight. Polyphenols, which are derived from plants, are abundant in olive oil and have been associated with a lower risk of heart disease and cancer. On top of dips, soups, toast, or a salad dressing, extra virgin oil is a good choice.
- Avocado Oil:
The avocado fruit yields avocado oil. It contains 9.9 grams of monounsaturated fat per tablespoon, which is a lot. It is a suitable option for high-heat cooking because it has a reasonably high smoke point of 375 to 400 degrees. According to studies, it keeps its nutritious value at high temperatures. Additionally, avocado oil may lessen joint inflammation, which may be advantageous for osteoarthritis. Avocado oil may help lower blood pressure, reduce inflammation, and cut cholesterol levels, all of which may have a good effect on heart health, according to studies conducted on animals. Human studies are still required to show a clear link, though.
- Peanut/Groundnut Oil:
Peanut oil is a fantastic choice for cooking due to its high MUFA and PUFA concentration and balanced fat composition. It is a wonderful choice for heart health due to its variety of fatty acid content, which includes stearic acid, linoleic acid, oleic acid, and palmitic acid among others, and HDL (good cholesterol) content. Resveratrol and other polyphenol antioxidants found in high concentrations in peanut oil fight free radicals, reduce the risk of cancer and maintain a healthy blood pressure level.
- Sunflower Oil:
With a smoke point of about 232°C, this is a blend of mono and polyunsaturated lipids. Antioxidants and Vitamin E are both present in sunflower oil, which is good for frying. It contains a lot of Omega 6, although it can lower cholesterol levels. PUFA and MUFA are also present. However, using this oil again after deep frying may result in the production of dangerous trans fats. People with diabetes may need to be careful about how much sunflower oil they consume because it may increase the risk of blood sugar levels rising.
Without a doubt, cooking oil is essential to the preparation of a meal. Despite what the media claims, no cooking oil is completely healthy. Investigate thoroughly and learn the effects of utilizing a certain oil on your body. Choose cooking oil based on your dietary requirements and lifestyle.
The majority of the cooking oils on the list above have positive health effects, but use them sparingly and only when necessary to get the most out of them.
Cold Pressed Let’sLive Oils
Let’sLive cold-pressed oils are extracted from produce that is cultivated using traditional methods. Currently, we have 3 oils: Coconut, Groundnut and Sesame oils.
Try our wonderful oils today. Order your Oil of your choice here
Let’sLive is a social empowerment enterprise committed to enhancing and improving the livelihoods of tribal and farming communities. We work directly with small-scale farmers so that our customers can get access to products that are natural, pristine, and picked from the lap of nature. We encourage and provide advice for practicing ethical farming and eco-friendly methods to all those who partner with us.
At Let'sLive we are passionate about bringing 100% all-natural and healthy products directly from the farming and tribal communities to your doorstep like Pure Raw Honey, Traditional varieties of rice, etc. We want our consumers to enjoy and have direct access to products that are pristine and picked directly from the lap of nature. The mandates by which we operate are:
* Value every life around us by encouraging ethical farming
* Leverage local knowledge and promote legacy harvesting practices with high hygienic standards
* No preservatives or artificial processing on any of our products
* Each product can be traced to its origins and the people involved in its making
* Educate consumers on the importance of consuming rich and natural local produce
To know more about us read here