There was a time when Indian cuisine used to employ cold-pressed or wood-pressed oils from seeds and nuts for cooking. The foray of refined cooking oil opened an avenue for a new range of oils which rose to popularity in no time. Thanks to their low cost and wide availability. But it comes with a price, which people started to realise in the long run. Highly processed and using heat therapy, such refined oils are fast in production but take a toll on consumers' health. If you are considering replacing refined oil with healthier options, here are a few suggestions.
As mentioned above, refined oil is highly processed and has been linked to numerous health issues. Fortunately, there are several healthier alternatives available that can be used instead of refined cooking oil. Here are 6 of the best replacements for refined cooking oil. Always pick the ones which are cold pressed, or wood pressed. They are a tad expensive but are way better than refined cooking oil.
Olive Oil
Among the healthiest oils, olive oil secures among the top choices. It is loaded with antioxidants and healthy monounsaturated fats. It is a suitable source of vitamin E, which has been linked to better heart health and improved cognitive function. Olive oil is best used in low to medium-heat cooking, as it can lose some of its beneficial properties when heated at high temperatures.
Olive oil for cooking, Image Source: Pexels
Coconut Oil
Coconut oil is made from the flesh of the coconut and has become increasingly popular in recent years for its health benefits. It is rich in healthy medium-chain fatty acids. Coconut oil is enriched with lauric acid, which has anti-inflammatory and antimicrobial properties. This oil also has a high smoke point and is ideal for high-heat cooking.
Flaxseed Oil
As you search for a healthy alternative to refined cooking oil, consider flaxseed oil. This healthy oil is extracted from ground flaxseeds. If your health experts suggest you include omega-3 fatty acids, nothing can do that better than flaxseeds and their oil. It might have a distinct flavour. So, use it in dishes that aren't overpowered by this aroma. Flaxseed oil is also rich in lignans, which have been found to have anti-inflammatory and antioxidant properties. It has a low smoke point and should not be used in high-heat cooking.
Avocado Oil
Healthy avocado oil, Image Source: Freepik
Avocado oil is produced from the flesh of ripe avocados. It is expensive compared to other cooking oils. Nevertheless, it justifies the price by being rich in healthy monounsaturated fats. It is also enriched with antioxidants, which can help protect against oxidative damage. Like coconut oil, avocado oil too has a high smoke. Thus, it is a perfect pick for food that needs high-heat oil cooking.
Mustard Oil
Mustard oil is extracted from mustard seeds, which have a strong flavour and are dark yellow in colour. In India, it is the cooking oil of choice for many people. Mustard oil contains heart-healthy lipids that do not contribute to plaque buildup in the blood vessels. In addition to that, it is rich in omega-3 and omega-6 fatty acids. The consumption of food prepared with mustard oil results in a reduction in cholesterol. Glucosinolate, found in mustard oil, is an antimicrobial that protects against infections.
Safflower Oil
Made from safflower plant seeds, safflower oil is another ideal alternative to refined oil. It has been found to help reduce inflammation and is also rich in antioxidants. Safflower oil scores well because of its high smoke point and is suitable for high-heat cooking. Consider switching to this cooking oil if you want a storehouse of omega-6 fatty acids.