Health experts advise against using cooking oil regularly but for those who can’t resist fried foods, abstaining from cooking oil is a struggle. So if you must eat fried foods, at least use healthier cooking oils. There are different types of cooking oils and it’s important to know which ones are less damaging to the health. In today’s post, we are listing down 5 of the healthiest cooking oils available on the market right now:
1. Clarified Butter of Ghee
Clarified butter is surprisingly healthier compared to palm oil or vegetable oil. Ghee is a popular cooking oil in India and is prized for its many health benefits. Clarified butter is packed with fat-soluble vitamins A, D, and K2. It’s a rich source of essential fatty acid conjugated linoleic acid or CLA. CLA is an animal-based fat that protects from heart disease, cancer, and type II diabetes.
Unlike regular butter, clarified butter contains no milk solids so it’s safe for lactose intolerant individuals. The removal of milk solids also increases the burning temperature of ghee. Clarified butter burns up to 485°, making it perfect for stir-fry, sautéing, etc.
2. Raw Coconut oil
Raw coconut oil not only imparts richer flavors to your favorite dishes, it’s also packed with many health benefits. This oil is incredibly heart-friendly. It promotes weight loss by boosting the metabolic system and improves the texture of the skin! Even better, coconut oil is loaded with essential fatty acids (medium-chain fatty acids or MCFAs) that improve brain health and development.
To ensure that you’re using healthy coconut oil, check the label and make sure it’s not hydrogenated or treated with hexane.
3. Raw Olive oil
Just like raw coconut oil, raw olive oil is a great cooking oil with lots of health benefits. For one thing, this oil is naturally rich in antioxidants. It’s also loaded with anti-inflammatory compounds and essential vitamins that keep the heart healthy! Studies show that a diet rich in olive oil reduces the risk of cancer and cardiovascular diseases.
Do note that cheap olive oil is not as healthy as high quality, cold-pressed, raw olive oil. Cheaper “olive oil” are blended with vegetable oil and passed off as 100% olive oil. They are neither pure nor healthy. So always check the manufacturer’s reputation to ensure good quality olive oil for cooking.
4. Mustard Oil
Mustard oil contains a balanced composition of plant-based fats. However, it does contain erucic acid so we recommend mixing it with another healthy oil to neutralize the effects of this chemical. Mustard oil has a very high smoking point so it’s ideal for deep frying. It also imparts rich flavors to everyday dishes!
5. Canola Oil
Canola oil is a healthy cooking oil made from crushed canola seeds! It’s definitely one of the healthiest cooking oils on the market. It’s also widely used, making it very accessible. Canola oil is a rich source of omega 3 and omega 6 fatty acids. These essential nutrients protect from inflammation and boost brain development. Essential fatty acids also decrease the risk of heart disease, cancer, and other chronic ailments. Even better, canola oil is very versatile. You can use it in baking, deep-frying and sautéing.