Top 5 healthiest cooking oils to use in your recipes.

Wondering which is the healthiest cooking oil that you can use? Contrary to the common belief, fats, especially oils, are essential for a nutritious diet. Oils provide the base of any good meal and also help us absorb vital nutrients. Furthermore, they can be used in various cooking methods such as sautéing, baking and drizzling.

James Roche, MS, Registered Dietitian Nutritionist at SCL Health, stated, “Fat is a very underappreciated nutrient that is essential for optimal health. Fat is linked to many essential health functions and benefits. We do not need to eat a ton of fat, but we should make the fat that we eat count.”

Oil selection for cooking depends on the type of food you're making. You should pay close attention to the smoke point of an oil, as it is the temperature at which it begins to burn. Heating oil beyond its smoke point can be hazardous to your health as it can decrease the flavour, and nutrients & release toxic molecules known as free radicals. To ensure safety, research what types of fat are in your oil beforehand.

It is recommended to opt for foods rich in healthy monounsaturated and polyunsaturated fat, instead of unhealthy saturated fat. Some saturated fats are beneficial as well, but we'll cover that later. Nutrition is a delicate and intricate process, and we want to make it easier for you. Make sure to stock your pantry with these 5 nutrient-rich oils that will amplify the flavour of your dishes.

Image by Umbe Ber from Pixabay

Olive Oil

Extra Virgin Olive Oil has a great taste and is highly versatile. It is one of the healthiest cooking oil. Most importantly, it also offers incredible health benefits if you buy the right kind. Look for 'extra virgin' on the label to ensure that the oil you're buying is unrefined with more nutrients, antioxidants and healthy fats. Olive oil is not suitable for high-heat cooking due to its low smoke point, however, it's great for baking and medium to low-heat cooking or as a dressing on salads.

Image by DanaTentis from Pixabay

Coconut Oil

Coconut oil has been gaining attention due to its touted health benefits, but it's important to note that it is high in saturated fat. However, this heat-resistant fat does have many powerful advantages for overall health and wellness. Consuming the right amount of saturated fats can have a number of beneficial health effects such as lowering cholesterol levels, killing harmful bacteria and increasing metabolism. Several recent studies have also established that not all saturated fats are bad for you.

Image by Bruno /Germany from Pixabay

Sunflower Oil

Sunflower oil is not only beautiful in appearance, but it is also packed with Vitamin E and omega-6 fatty acids. One tablespoon of this oil can provide almost 30% of your daily Vitamin E requirement. However, it should be consumed in moderation as excess intake could lead to inflammation. This can be commonly found in any supermarket and is amongst the healthiest cooking oil.

Avocado Oil

Avocado oil is gaining popularity for its incredible health benefits, including a high smoking point & vitamin E content. It also contains one of the highest monounsaturated fat contents of all cooking oils. Moreover, using avocado oil in your cooking will not interfere with the flavours you create since it does not have a strong flavour. Therefore, you can confidently experiment and create dishes without worrying about clashing flavours.

Image by rodeopix from Pixabay

Butter

Don't be surprised to find real, unprocessed butter on this list. It is actually quite nutritious. Rich in vitamins A, E, and K2 and also contains inflammation-fighting fatty acids. The best option is to go for pure butterfat or ghee as they are free of sugar & proteins and are amongst the healthiest cooking oil. Grass-fed butter is the best option for getting adequate amounts of Vitamin K2 and healthy fatty acids.

Image by congerdesign from Pixabay