From heart health to high-heat cooking, the oil you choose can make a big difference in your meals and your well-being. However, as wellness consultants insist, not all cooking oils are created equal. While some edible oils are rich in healthy fats and antioxidants, others come with cautions you should not ignore. Here is a breakdown of five widely used cooking oils by Dr Dharini Krishnan, a leading consultant dietician, including their health benefits and the risks to keep in mind, because what you drizzle on your salad or use in your sambhar matters more than you think.
1. Olive Oil
Olive oil, especially extra virgin, is a staple of the Mediterranean diet and celebrated for its many health benefits. It is loaded with monounsaturated fats and powerful antioxidants, which work together to reduce inflammation, protect the heart, and support brain function. Studies consistently link olive oil to reduced risks of cardiovascular disease and stroke.
However, despite its benefits, olive oil, especially the high-quality extra virgin type, is not ideal for high heat cooking, as exposure to very high temperatures can degrade its nutrients and flavour. And, while olive oil is often celebrated as a cornerstone of the Mediterranean diet, it is important to remember that it is just one part of a broader diet. The true health benefits of the Mediterranean lifestyle come from a balanced mix of whole foods: plenty of fruits, vegetables, and nuts, whole grains, and limited red meat.
Also Read: Coconut Oil Vs Olive Oil: Know Which One Is A Healthier Option
2. Coconut Oil
A trusted ingredient of Indian kitchens, coconut oil has gained popularity for its unique medium-chain triglycerides (MCTs), which the body metabolises differently than other fats, offering a quick energy boost. The oil is stable at high temperatures, making it a favourite for frying. This fat is the highest natural source of lauric acid (45-50%), which has been shown to have antimicrobial and anti‐inflammatory effects.
That said, coconut oil is high in saturated fat; even more than butter, in fact. Studies suggest that coconut oil raises LDL (bad) cholesterol levels, so it’s best used sparingly and as part of a balanced diet.
3. Palm Oil
Palm oil is widely used around the world thanks to its long shelf life, neutral taste, and high cooking stability. It’s naturally rich in tocotrienols, a powerful form of vitamin E with antioxidant properties, and its fat profile is well-balanced for high-heat applications like frying and baking. Palm oil antioxidants play an important role in the prevention of many diseases. It is also more affordable than most edible oils available.
The consumption of palm oil in a balanced diet does not present any known health risk, say researchers. They also advocate for educational campaigns to raise awareness about its nutritional benefits and dispel misconceptions.
Also Read: Ditch Butter for Good: Expert Lists Healthier Vegan Oils You Need to Try
4. Sunflower Oil
Sunflower oil is another widely used cooking oil known for its light flavour and high content of vitamin E, which supports skin and immune health. High oleic (monosaturated) acid sunflower oils show good lubricity and oxidation stability, and can also be a heart-healthy option thanks to its monounsaturated fat content.
Although deep frying produces the most aldehydes, sunflower oil generates more aldehydes than any other oil, regardless of the cooking method. Some types of sunflower oil rich in omega-6 fatty acids may contribute to increased atherosclerosis and inflammation when consumed excessively or over prolonged periods. Highly refined versions may also lose some of their original nutrients. It is, therefore, advisable to choose minimally processed oils and include a variety of fats in your diet to help maintain balance.
5. Peanut Oil
Peanut oil, also known as groundnut oil, is a flavourful, versatile oil that is a favourite in Asian cuisine. It is rich in phytosterols, plant compounds that help lower bad cholesterol by blocking its absorption in the digestive tract. It is also a good source of monounsaturated and polyunsaturated fats, which may improve heart health and support better blood sugar control in people with diabetes.
However, peanut oil has a relatively high content of omega-6 fatty acids. While necessary in small amounts, too much omega-6, especially when not balanced with omega-3s, can contribute to inflammation. The oil is also susceptible to oxidation, particularly at high heat when it is found to produce higher amounts of hydroperoxides. Oxidation of food is responsible for the degradation of sensory qualities, the decrease of the nutritional value, and the formation of free radicals and toxic substances such as peroxides. Peanut oil is also more expensive than other commodity oils.