Fats, once demonised, have rightfully reclaimed their place as a crucial part of a balanced diet. But with a vast array of cooking oils available, choosing the right one can be daunting. The good news? Many oils offer a bounty of health benefits that reach far beyond the kitchen. Here's a look at 10 edible oils for a healthy mind and body.
Extra Virgin Olive Oil
Extra virgin olive oil boasts a rich history and a well-deserved reputation. According to a study published in Endocrine, Metabolic & Immune Disorders Drug Targets, extra virgin olive oil is loaded with monounsaturated fats, particularly oleic acid, it promotes heart health by lowering bad cholesterol (LDL) while raising good cholesterol (HDL).
It also contains antioxidants with anti-inflammatory properties that may protect against cognitive decline and Alzheimer's disease. The best way to use this versatile oil is in salad dressings, drizzled on vegetables, and for low-heat cooking.
Avocado Oil
This trendy oil boasts a high smoke point, making it ideal for high-heat cooking methods like stir-frying and searing. Avocado oil is another excellent source of monounsaturated fats, contributing to heart health and potentially reducing the risk of metabolic syndrome. According to a study published in MDPI’s ‘Molecules,’ avocado oil may also aid in nutrient absorption and support healthy blood sugar levels.
Walnut Oil
Don't let the nutty flavour deter you! Walnut oil is a treasure trove of omega-3 alpha-linolenic acid (ALA), a plant-based essential fatty acid linked to improved cognitive function, reduced inflammation, and a lower risk of heart disease, as per a study published in MDPI’s ‘Nutrient.’ While walnut oil has a lower smoke point, it elevates salads, dips, and cold sauces to a gourmet level.
Grapeseed Oil
This light-flavoured oil, extracted from grape seeds, is a fantastic all-rounder. Rich in vitamin E, as per data from the United States Department of Agriculture, a powerful antioxidant, grapeseed oil may protect against cell damage and certain cancers. Its high smoke point makes it perfect for stir-frying, roasting, and even deep-frying.
Also Read: Here’s How Olive Oil Can Help You Prevent Dementia
Flaxseed Oil
Another champion of ALA, flaxseed oil is a potent anti-inflammatory powerhouse. A study published in the European Journal of Medical Research suggests it may benefit brain health, improve skin health, and even alleviate symptoms of arthritis. Flaxseed oil is best enjoyed raw, drizzled on salads or smoothies, due to its low smoke point.
Sesame Oil
This aromatic oil, a staple in Asian cuisine, offers a distinctive nutty flavour. As per a study published in MDPI’s ‘Molecules,’ sesame oil is a good source of sesamin and sesamol, lignans with antioxidant and anti-inflammatory properties that may support liver health and lower blood pressure. Use toasted sesame oil sparingly for drizzling or finishing dishes, as its smoke point is relatively low. Unrefined sesame oil is best enjoyed raw.
Peanut Oil
A classic choice for high-heat cooking, peanut oil boasts a neutral flavour and a high smoke point. While it contains some monounsaturated fats, it's also rich in polyunsaturated fats. It's important to note that peanut oil is a common allergen, so be cautious if allergies are a concern.
Macadamia Oil
This luxurious oil, extracted from macadamia nuts, is a winner for those seeking a high smoke point and a subtle, buttery flavour. Macadamia oil is rich in monounsaturated fats and may contribute to heart health and healthy blood sugar control. Enjoy it for high-heat cooking or drizzled on roasted vegetables.
Canola Oil
A readily available and affordable option, canola oil is low in saturated fat and a good source of monounsaturated fats and omega-3 ALA. A study published in Wiley suggests it may modestly improve heart health by lowering LDL cholesterol. Canola oil's neutral flavour and high smoke point make it a versatile choice for everyday cooking.
Rice Bran Oil
Derived from the bran layer of rice, this oil is gaining popularity for its health benefits. Rice bran oil is rich in antioxidants, including oryzanol, which may help lower bad cholesterol and improve blood sugar control. It has a neutral flavour and a high smoke point, making it suitable for various cooking methods.
Also Read: ICMR Cautions Against Repeatedly Heating Cooking Oil, Says It Increases Cancer Risk
By incorporating these healthy oils into your diet, you're nurturing your body and mind on a deeper level. These versatile culinary companions can elevate your cooking, enhance your health, and empower you to create delicious and nutritious meals. So, explore, experiment, and discover the oil that best suits your taste and health goals. Remember, a drizzle of good health is just a pour away!