Oil is an integral part of every household. On every kitchen table, you are sure to find an oil jar. You may have heard about different varieties of oil consumed by different people. The recent trend shows that many people have switched to olive oil. Hence, olive oil holds the highest regard in comparison to other oils.
But if we observe from the last couple of years, many other oils such as flaxseed oil, coconut oil, rice bran oil, etc., have come into the limelight. Very soon, these oils will be a staple in our kitchen. They will have a high demand in the market. Nutritionists have advised that one should not habituate themselves with one type of oil and should entertain change every 6 to 12 months. Different recipes demand different varieties of oil. We should incorporate them into our cooking.
India is a diverse country with rich cultural and traditional values. And since India encompasses many cultures, each culture will have its cuisine. So, the choice of oil will depend on your region. For example, people living in the south mostly use coconut oil in their kitchens. People living in the state of Rajasthan go for sesame oil. Mustard oil is popular in the east and central regions of the country. And groundnut oil is mostly consumed in the state of Gujarat.
The period after ’80s-’90s saw a shift in the types of oil consumed as cases of cholesterol and heart disease increased. Overnight, people started avoiding trans – fat such as ghee and started going for sunflower oil that was a sensation back then. But times have changed. Now we’ve got endless options with regards to our diet, region, preferences and so on.
Each And Every oil has its own various amount of different fat.
Before choosing an oil suitable for you, you must know about the properties of the oil. Oils respond differently and change their color, texture, taste, and nutritional properties after heating up. It can result in destroying many nutrients when it reaches its smoking point and, it can potentially form harmful compounds. Each oil comprises various amounts of different fats such as Polyunsaturated, Monounsaturated, and Saturated fats.
1. Rice Bran Oil
Rice bran oil helps to maintain sugar levels. It reduces damage to the body by excess sugar as it contains lipoic acid and extracted from the outer layer of (bran) the grain of rice. Many health experts state that it’s the healthiest oil on the planet.
Rice bran oil helps in maintaining your cholesterol level. It also promotes your overall health as it contains unique nutraceutical components and a chemical called oryzanol. This type of oil has two kinds of fats that are beneficial for health. They are monounsaturated fats and polyunsaturated fats. Its high smoking point helps in deep frying food.
2. Coconut Oil
Coconut oil is consumed in most southern parts of the country and is used in food, medicines, cosmetics, hair, etc. Western countries have also adopted this oil to claim its benefits. It is known to be one of the most versatile oil.
Coconut oil is known for its long shelf life and has been used to heal fungal diseases like athlete’s foot, herpes, throat infections, and ringworm. This oil is known to have a good and high level of saturated fat. Food prepared in coconut oil helps to increase high blood cholesterol and LDL cholesterol levels. Apart from this, coconut oil helps to increase metabolic rate and suppress appetite.
3. Sesame Oil
Sesame oil is consumed all over India since ancient times, particularly in Asian food. By pressing the roasted sesame seeds, we get sesame oil. It has many properties that will provide you with health benefits. Sesame oil includes a high level of vitamin E, B6, magnesium, calcium, copper, and iron.
This oil is very beneficial for diabetic people. It helps in reducing high blood pressure and cholesterol. Sesame oil comes in two varieties. The lighter one is found in India and the Middle East and prepared from untoasted seeds.
Sesame oil has a mild flavor and a high smoking point. Sesame oil gives off a nutty aroma. However, both types of oil have high polyunsaturated fat.
4. Flaxseed Oil
Flaxseed oil is known for its good digestion properties. This oil has a very high nutritional value and has large amounts of omega- 3 fatty acids. And this omega 3 will help in preventing the growth of some different types of cancer cells. Also, because of some major antioxidants, this flaxseed oil helps lower down the growth of tumors in the body by preventing them from releasing new blood vessels.
Avoid using it for high-temperature cooking. In addition to this, it has a low shelf life. However, its anti-inflammatory qualities help in healing arthritic conditions pretty well. As arthritis is very common in people above the age of 35-40, it is advised by the doctor to consume flaxseed oil as much as they can because it helps in reducing joint pain. And it also helps in improving blood sugar.
5. Peanut Oil
If you are looking for the right combination of fats, you must go for peanut/groundnut oil. This oil is highly rich in vitamin E, which can help lower down the risk of heart disease. Low in unhealthy saturated fats, peanut oil has a high level of monounsaturated and polyunsaturated fats.
This oil also has some properties which help in improving insulin sensitivity. And apart from heart-related issues, it also helps in improving blood sugar for people who have diabetes. Mostly, Asian cuisines use this oil and taste utterly delicious.
6. Mustard Oil
This oil contains a very high amount of erucic acid. Mustard oil is good for cooking. As it has a high smoking point, use it for deep frying the food. You must avoid this oil as the sole cooking medium. This oil also helps the body in building and strengthens red blood cells. This also acts as a natural stimulant that is good for our sweat glands and helps in improving the good circulation of blood all over the body. It also helps in boosting immunity and helps in relieving the body from joint pain and arthritis.
7. Grape Seed Oil
Grape Seed oil has a very light fruity, nutty taste that gives food some good flavor. This oil is also healthy for cholesterol as it is high in Vitamin E, omega -6 fatty acid, and its natural antioxidants. But make sure that people having any allergy to grapes should avoid it. Due to its high polyunsaturated fat content, the Grape Seed oil is used for baking, dressing salads, and preparing mayonnaise.
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