Cooking oils play a crucial role in our overall health. While olive and avocado oils are well known for their benefits, have you heard about algae cooking oil? The word "algae" might make you question the type of oil it produces, but surprisingly, it’s a healthy cooking option.
In an interaction with the OnlyMyHealth team, Edwina Raj, Head of Services – Clinical Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, explains what algae cooking oil is, its benefits, and any potential safety concerns.
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What Is Algae Cooking Oil?
Raj describes algae cooking oil as a plant-based oil derived from microalgae, which is emerging as a viable source of oil for cooking, offering a sustainable and heart-healthy alternative to traditional oils.
She says that it is rich in monounsaturated fats and omega-3 fatty acids, making it beneficial for heart health.
"The oil is produced by cultivating specific strains of algae in controlled environments, where they grow rapidly and accumulate oils. The algae are then harvested, dried, and processed using mechanical or solvent extraction methods to extract the oil," the nutrition expert shares, adding that algae oil has a high smoke point, making it ideal for cooking, sautéing, and baking.
What's more is that its production is eco-friendly, requiring less land and water than conventional oils.
Is Algae Cooking Oil Healthier Than Regular Oils?
In general, algae cooking oil is rich in heart-healthy monounsaturated fats, which help reduce bad cholesterol and support cardiovascular health. It is also a great source of omega-3 fatty acids, particularly DHA, which promotes brain function, reduces inflammation, and supports eye health.
Research suggests that omega-3 polyunsaturated fatty acids (PUFA) support heart and blood vessel health by improving blood flow, reducing inflammation, and preventing plaque buildup in arteries. They also help lower blood pressure, though results vary based on individual factors.
Additionally, with a high smoke point, it retains nutritional value during cooking and is less likely to form free radicals or cancer-causing agents, hence it is safe for the Indian style of cooking, as we heat oil for a prolonged period of time, Raj tells the OnlyMyHealth team. She adds that unlike some vegetable oils containing low smoke points, high levels of omega-6 and saturated fat, algae oil is low in saturated fat and free from trans fats.
In comparison to other cooking oils like olive oil and canola oil, algae oil is a healthier and more sustainable alternative, according to Raj.
"Like olive oil, it is rich in heart-healthy monounsaturated fats but contains even more omega-3 fatty acids, particularly DHA, which supports brain and heart health. Unlike canola oil, algae oil is naturally low in polyunsaturated fats, reducing oxidation risks. It is also sustainably produced, requiring less land and water. While olive oil offers antioxidants and flavour, algae oil provides superior heat stability and a neutral taste," she says.
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Is Algae Cooking Oil Safe For People With Seafood Allergies?
The short answer is yes! Algae oil is generally safe for people with seafood allergies because it is derived from microalgae, not fish or shellfish, Raj responds. “Seafood allergies are triggered by specific proteins found in fish and shellfish, but algae oil is purely plant-based and protein-free.”
Since it provides omega-3s like DHA without marine contaminants or allergens, it is a safe alternative for those avoiding seafood. However, individuals with severe allergies should check product labels and consult a doctor if unsure.
Algae oil offers a sustainable, allergen-free source of healthy fats, making it an excellent choice for those with dietary restrictions. Though it offers numerous health benefits, there are challenges such as cost and acceptance of taste, and an ongoing research study should give us more information about its potential usage by the culinary industry, Raj concludes.