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Different people have different opinions about which cooking oil is the best. But who’s right and who’s wrong?
In this article, we will delve into the criteria for measuring the quality of cooking oils, including omega-3 and omega-6 fatty acids, polyunsaturated fatty acids (PUFA), monounsaturated fatty acids (MUFA), and the smoking point, to help you make informed decisions about the best oils to use in your culinary endeavours.
Before getting into the article.watch this short video from our Founder, Jitendra Chouksey shares his recommendations on cooking oils, offering valuable insights into their properties, health considerations, and how to make informed choices when it comes to selecting the best oil for your cooking needs. Check out his video on the best cooking oils for Indian cooking.
How to evaluate cooking oils?
There are a few criteria that we need to examine before we can say which cooking oil is the best one:
Omega-3 and Omega-6 Content:
Omega-3 and omega-6 fatty acids are essential fats that play a vital role in maintaining overall health. A healthy balance between these two fatty acids is crucial. While omega-6 fatty acids are commonly found in many cooking oils, such as vegetable and soybean oil, it is important to choose oils that provide a more favourable omega-3 to omega-6 ratio.
PUFA and MUFA:
Polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA) are considered healthier fats compared to saturated and trans fats. Oils with higher PUFA and MUFA content offer potential health benefits, such as improved heart health and reduced inflammation. Examples of oils rich in PUFA include sunflower, safflower, and soybean oil, while olive oil is renowned for its high MUFA content.
Smoking Point and Resistance to Oxidation:
The smoking point of an oil is the temperature at which it starts to break down and produce smoke. Oils with higher smoking points are more suitable for high-heat cooking methods like frying and stir-frying. It is essential to choose oils with a smoking point that matches your cooking needs to avoid the generation of harmful compounds due to oil degradation.
Best Cooking Oils to Consider:
Ghee
Ghee, a clarified butter commonly used in Indian cuisine, has a high smoking point and is rich in saturated fats. It offers a rich, nutty flavor and is suitable for high-heat cooking methods. However, it is important to consume ghee in moderation due to its high saturated fat content.
Coconut Oil
Known for its unique taste and aroma, coconut oil is high in saturated fat but has gained popularity for its potential health benefits. It solidifies at room temperature and has a moderate smoking point, making it suitable for baking and low to medium-heat cooking.
Olive Oil
Olive oil is renowned for its abundance of MUFA and offers potential cardiovascular benefits. Extra virgin olive oil is best for low to medium-heat cooking and as a dressing for salads and dips. It has a lower smoking point than some other oils, so it’s important to avoid using it for high-heat cooking.
Mustard Oil
Commonly used in Indian and Asian cuisines, mustard oil has a distinctive flavour and aroma. It contains a good balance of PUFA and MUFA and has a high smoking point, making it suitable for various cooking methods.
While there is no definitive “best” cooking oil, certain oils offer unique qualities and health benefits. Considering factors like omega-3 and omega-6 content, PUFA and MUFA composition, and smoking point can help guide your choice of cooking oils. Ghee, coconut oil, mustard oil, and olive oil are notable options with distinct flavours and properties. Ultimately, moderation and a balanced approach to fat consumption are key. Experimenting with different oils can help you find the ones that suit your taste preferences and culinary needs while promoting overall well-being.
References
- Mudambi, S. and Rajagopal, M., 2015. Fundamentals of foods, nutrition and diet therapy. New Dehli: New Age International.
- Patel, B., 2021. Building A Greener Kitchen.
- Ruengcharungpong, S., Somjai, S. and Aeknarajindawat, N., 2019, December. Customer satisfaction and behavior of using non-stick cookware products of bangkok metropolitan region. In International Academic Multidisciplinary Research Conference in Los Angeles 2019 (pp. 70-72).
- Tewari, A., Israni, K. and Tolani, M., 2015. Air Fryer using Fuzzy Logic. International Journal of Computer Applications, 975, p.8887.