Cooking oil is a staple in the kitchen, but it's not all created equal. Some oils are healthier than others and offer more benefits than just being able to cook food. Here are the top cooking oils you should keep stocked in your kitchen:
Canola oil
Canola oil is a healthy alternative to other cooking oils. It's high in omega-3 fatty acids and vitamin E, which can help lower your risk of heart disease and stroke. Canola oil also has a neutral flavor, so you won't have to worry about your food tasting like it was cooked in vegetable oil.
Canola oil has a high smoke point (450 degrees Fahrenheit), making it ideal for frying foods or baking bread at high temperatures without damaging their nutritional value.
Canola oil is a good alternative to olive oil, which has a lower smoke point and a more complicated flavor profile. Canola oil is also less expensive than extra virgin olive oil and other high-quality vegetable oils like avocado oil.
Safflower oil
Safflower oil is a high-oleic acid cooking oil that's been used for centuries, and it's the most popular cooking oil in India today.
Safflower oil has a smoke point of 450 degrees Fahrenheit, so it can be used for high-heat cooking, like frying and searing meat. However, because of its low saturated fat content (only 7% on average), this isn't one of my go-to oils for frying foods or sauteing veggies; instead, I prefer avocado or coconut oils for those purposes (both have higher smoke points).
Sunflower oil
Sunflower oil is a good choice for cooking because it's high in monounsaturated fats and low in saturated fats and cholesterol. It also has a high smoke point, which makes it perfect for frying. Sunflower oil contains vitamin E, which helps to keep your skin healthy and glowing.
It's also a good source of vitamin K, which is essential for healthy blood clotting.
Be sure to choose a sunflower oil that's not hydrogenated or partially hydrogenated, which means it's been processed with added trans fats. Look for cold-pressed and expeller-pressed oils, which are less processed and retain more natural nutrients.
Olive oil
Olive oil is a good source of monounsaturated fats, which are known to lower cholesterol and reduce the risk of heart disease. It also contains antioxidants that can help prevent cell damage caused by free radicals. In fact, a study published in the Journal of Nutrition found that people who ate high-fat diets rich in olive oil had lower rates of stroke than those who ate low-fat diets or no olive oil at all.
Olive oil can be used as an ingredient in many dishes or enjoyed on its own as part of your daily diet plan! It can be used to prepare a delicious meal for friends and family or enjoyed with fresh bread and fruit.
Coconut oil
Coconut oil is high in saturated fats but is also one of the healthiest cooking oils you can use. It has a high smoke point, meaning it won't burn as easily when heated to high temperatures (great for frying). Coconut oil also has a light, sweet flavor that makes it good for baking and sauteing. In addition to being used as an ingredient in recipes, coconut oil can be used on its own as a spread or dip for bread or crackers.
Coconut oil is solid at room temperature--it does not melt until 76 degrees Fahrenheit--so if you live somewhere where the temperature drops below that during winter months (or if you plan on using your jar in cold weather), consider storing it in a warm location such as an oven before using it again once warmer weather arrives.
Healthy oils
You're right to think that olive oil is a healthy choice. But it's not the only one. Canola and safflower oils are also great options, as they contain monounsaturated fats that can help lower cholesterol levels and raise HDL (good) cholesterol levels. Coconut oil has been shown in some studies to have positive effects on blood sugar levels, but it is still high in saturated fat--a type of fatty acid known for raising LDL (bad) cholesterol levels.
In addition to these cooking oils, there are plenty of other healthy ways you can add flavor to your meals without adding any extra fat or calories: try herbs like basil or rosemary; spices such as nutmeg or cinnamon; fresh fruit like plum tomatoes or lemons; vinegars like balsamic vinegar or apple cider vinegar; citrus juices such as lemon juice.
Conclusion
There are plenty of healthy oils to cook with. The good news is that they all have different benefits, so you can switch up your routine and try something new. For example, if you're looking for an alternative way to get your daily dose of vitamin E, consider safflower oil or sunflower oil. And if you want something more nourishing than olive oil but still want the flavor profile of this Mediterranean staple foodstuff? Try coconut oil instead!
