Multitude of Cooking Oils 

A crucial flavour carrier, oil plays a key role in any dish

Right from the appetiser to the salad to the main dish each course of any cuisine across the globe mandates a vital and basic ingredient viz. cooking oil, albeit the amount and the style of usage varies! Oil is used for both cooking and also for adding flavour to your food.

There are a mind-boggling number of cooking oils available in the market with each promising to protect you from - heart infection, cholesterol blockage, obesity et al. But which should one choose? 

Foodism brings you a brief snapshot of some of the cooking oils (popular and offbeat both) that are used to prepare lip-smacking dishes consumed both in our daily meals as well as during exotic dinners along with a closer look at their benefits…

Walnut Oil

Extracted from one of the healthiest nuts this oil is an excellent source of omega-3 and phytochemicals.

Sunflower Oil

A rich source of vitamin E, sunflower oil contains all the essential nutrients that are required for a healthy body. The polyunsaturated fatty acids (PUFA) in it support lowering of cholesterol levels. Some of the other benefits of sunflower oil comprise – reducing risk of cardiovascular diseases; prevention of colon cancer; facilitating body repair; boosting immunity; and promoting adequate functioning of the nervous system.

Soybean Oil

This oil is high in poly-and monounsaturated fats; low in immersed fats; and contains Omega 3 unsaturated fats which lessen the danger of cardiovascular ailments.

Sesame Oil

The restorative properties in this oil make it beneficial for diabetics. Moreover it alleviates the circulatory strain; enhances oral and dental cleanliness; counteracts atherosclerosis and malignancy; and combats depression.

Rice Bran Oil

The oryzanol in this oil makes it effective for cholesterol reduction.

Pumpkin Seed Oil 

Power packed with vitamin A, K, E, as well as both omega-3 and omega-6 fatty acids this green coloured oil with its nutty flavour is generally used for light sautéing or low-heat baking say as a delicious salad dressing, dip or marinade base.

Palm Oil

Palm oil is recommended for patients suffering from - cancer, Alzheimer's, arthritis and atherosclerosis as it is rich in antioxidants, vitamin E and carotenes.

Olive Oil

Olive oil also contains a decent quantity of antioxidants that reduce joint pains; alleviate the risk of Parkinson's and Alzheimer’s; and combat heart ailments like heart assault and heart stroke.

Mustard Oil

This is the perfect substitute for traditional cooking oil options as it is often used as a stimulant to help digestion and circulation. Owing to its antibacterial properties, mustard oil can help protect the skin. Additionally it also fights germs and viruses and hence is great for preventing cold and cough.

Hemp Seed Oil

Popularly known as hemp oil this subtly flavoured cooking oil aids cholesterol reduction; skin healing and metabolism control. It is best used as a finishing to hummus, weight loss smoothies, and sandwich spreads.

Groundnut Oil

Groundnut oil is replete with mono-unsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which help in lowering low-density lipoprotein (LDL) cholesterol. The vitamin E in this oil acts as an antioxidant by protecting the skin from acne or scars.

Grape Seed Oil

This oil is extracted from grape seeds left after processing wine-making and is best suited for roasting and sautéing.

Flaxseed Oil

Loaded with the richness of omega 3 fatty acids which play a pivotal role in the cure and prevention of Crohn's Disease and colitis

Edible Almond Oil

Almond oil fights heart ailments and blood pressure; besides upping the good cholesterol level and providing protection against colon tumour.

Coconut Oil

Packed with health benefits like - smooth skin; alleviating blood sugar levels; stalling obesity; boosting digestion and metabolism et al; coconut oil is loaded with vitamin E, antioxidants and polyphenols, and medium-chain fatty acids (MCFAs).

Clarified Butter (Ghee)

Ghee is one of the best and most healthy options available for cooking in India. It has manifold pluses - good for digestion; improves the functioning of the brain; aids weight loss (when accompanied with exercise of course!); enhances memory; and builds up bone strength and energy levels.

Cashew Oil

The anti-bacterial properties in this oil help - boost our immunity enabling our body to fight against various infections and diseases; improve our vision; and alleviating cholesterol levels.

Canola Oil

This cholesterol-free oil purportedly reduces the overall fat in the body. The vitamins E and K, omega-3 fat and plant sterols in canola oil keep your heart healthy; alongside reducing blood pressure and inflammation. Hence this is recommended as a replacement for butter and margarine for grilling and sauté.

Avocado Oil

Prepared by processing freshly pressed avocados this oil carries a mild flavour and high smoke point. Rich in monounsaturated fats and low polyunsaturated fats, avocado oil is best suited for baking and roasting.

So go ahead and take your pick of the cooking oil which fits the requirements of your family…or alternatively you could select a few cooking oil options and use them for different dishes or cuisine. Whatever you decide to do please remember to write-in to Foodism and share your cooking oil experience!