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Choosing the right vegetable oil can be overwhelming. Every oil possesses some unique traits that can impact flavour, nutritional content, and even recipes. Funnily enough, these oils usually do not contain any vegetables; rather, they are derived from plant sources, excluding animal products like lard or butter. These oils undergo extensive refining and contain high levels of polyunsaturated fatty acids.
Also Read: 5 Cooking Oils For A Healthy Lifestyle
Not only do they undergo a thorough refining process, but they also have a high concentration of omega-6 fatty acids, known to induce inflammation in the body. Seed oils, including sunflower oil and peanut oil, within the vegetable oil category, also undergo excessive chemical processing. Which brings to the fore the question, how healthy are vegetable oils? Oils high in polyunsaturated fats, such as olive oil and certain nut oils, can be part of a healthy diet if consumed in moderation because these fats, particularly omega-3 and omega-6 fatty acids, are essential for the body.
Some widely used vegetable oils, like soybean and corn oil, are high in omega-6 fatty acids. While these fats are essential, an excessive intake, especially when the omega-3 to omega-6 ratio is imbalanced, may result in inflammation. Cold-pressed or expeller-pressed oils are generally considered better options compared to oils that undergo heavy refining processes involving chemicals. if you're wondering how to make the right choice, this guide can help:
Olive Oil
Extra virgin olive oil (EVOO) is referred to as the gold standard of vegetable oils and is the least processed oil, retaining the highest levels of antioxidants and monounsaturated fats. It boasts a rich, fruity flavour with a distinct peppery finish. It's the ideal oil for salad dressings and charcuterie platters, where its robust flavour can complement greens and cured meats, and as a finishing touch on dishes. It's also suitable for low to medium-heat cooking (like certain soups, stews, curries and sauces). It is high in monounsaturated fats and is associated with heart health and anti-inflammatory properties; in fact, its antioxidants contribute to overall well-being.
Coconut Oil
Coconut oil is high in saturated fats and has a higher proportion of medium-chain triglycerides (MCTs) compared to many other oils. MCTs are shorter in length and are digested faster than long-chain fatty acids. Coconut oil has a relatively high smoke point, making it suitable for cooking at higher temperatures, such as frying and sautéing. Some studies suggest that coconut oil, particularly its MCT content, may have potential benefits for weight management and brain health.
While it is used in different parts of the country, it is more commonly used in southern and coastal regions where coconut is a staple ingredient. It adds a mild sweetness and a rich, tropical note to both savoury and sweet coastal recipes. The saturated fats in coconut oil contribute to its stability at high temperatures. This makes it a reliable choice for cooking methods that require prolonged heat, which is common in coastal dishes especially ones using seafood which need a longer cooking time.
Sunflower Oil
One of the most widely used oils in Indian kitchens, sunflower oil can be a good choice for certain kinds of cooking. It has elevated monounsaturated fats and a high smoke point, making it suitable for frying, sautéing, and cooking in high temperatures. Its USP is its balance of monounsaturated and polyunsaturated fats which supports heart health and provides essential fatty acids. it's commonly used for deep frying foods like french fries, chicken, fish, and other battered or breaded items. It is often used to cook some regional dishes like a Bengali-style jackfruit kofta or Nadan Kozhi Curry, which is a Kerala-style chicken curry.
Mustard Oil
Mustard oil has a distinctive pungent flavour and is known for its high smoking point. Some variants of mustard oil intended for culinary use may undergo cold-pressing to reduce certain compounds that can be irritating in raw mustard oil. Mustard oil is most commonly used for tempering spices with spices like cumin seeds, mustard seeds, fenugreek seeds, and curry leaves; this process is called 'tadka'. It's also used for cooking some kinds of saag and for making fish curries.
Mustard oil is a popular choice for marinating meats, poultry, and fish and also in making pickles because it can tone down the raw smell that comes with animal proteins and also works as a flavour enhancer.
Soybean Oil
Soybean oil contains a mix of different fatty acids, including both polyunsaturated and monounsaturated fats. It is relatively high in polyunsaturated fats, particularly omega-6 fatty acids and the monounsaturated and polyunsaturated fats in soybean oil can contribute to a heart-healthy diet when used in moderation. Cold-pressed or expeller-pressed soybean oil is generally considered less processed and may retain more of its natural nutrients compared to highly refined versions. Soybean oil is a good source of vitamin E, which has antioxidant properties and is beneficial for skin health.
