Best Cooking oil to use and Cooking Oil to avoid - Details

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Image by @azerbaijan_stocker from freepix

Cooking oil is a plant or animal liquid fat used for frying, baking, and other type of cooking. Cooking oils are more than just a cooking medium; the type of cooking oil used can greatly affect the taste, texture, and nutritional content of the food that is cooked. The world of cooking oils is wide and diverse. Present-day processed oils are extensively accessible, with every variety providing distinct tastes and health advantages. Because of their nutritional richness and culinary variety, traditional cooking oils such as coconut oil, sesame oil, ghee, and olive oil have endured over time and are still highly appreciated. 

How cooking oil is extracted?

Extraction is the process of removing oil from a seed, nut, or fruit. It is done by adopting three methods

1. Chemical solvent extraction, commonly using hexane

2. By pressing, using an expeller press or cold press at low temperature 

3. The decanter centrifuge separates solid materials from liquid in the slurry

After extracting, Refinement proceeds to alter the texture, appearance, taste, smell, or stability of the oil to meet the market demand.

Variety of cooking oil

 Cooking oil is been extracted from plant source and animal sources. Cooking oils are made of fat and contain blends of saturated and unsaturated fats. Healthier cooking oils have higher amounts of unsaturated fat, while unhealthier oils contain saturated or trans fats.

Plant oil: Olive oil, Canola oil, Vegetable oil, Coconut oil, Sesame oil, Peanut oil, Mustard oil, Sunflower oil, Avocado oil, grape seed oil, and Other nut or seed oils like walnut, pistachio, or pumpkin.

Animal source oil: Butter, Ghee and lard

Choice of cooking oil

It is important to consider the type of cooking oil you use, It has a big impact on the flavor, texture, and nutritional content of your meal. An excellent place to start is by learning about each oil's smoke point, flavor profile, and health advantages. Avoid using frying oil at temperatures above its smoke point. once a cooking oil exceeds its smoke point it begins to break down and it is no longer good for consumption. Understanding the qualities of different cooking oils allows you to make informed decisions that enhance your cuisine while also contributing to a healthier lifestyle.

Best cooking oil with its benefits

Choosing the right cooking oil can have a significant impact on your health and the flavor of your food. Here are the top best cooking oils, along with their benefits:

  1. Extra Virgin Olive Oil: Rich in monounsaturated fats, high in antioxidants, and anti-inflammatory properties, may reduce the risk of heart disease, and beneficial for skin health.

  2. Avocado Oil: High in monounsaturated fats, vitamin E, and lutein, good for heart health, may lower cholesterol levels, and promotes skin and eye health.

  3. Coconut Oil: Contains medium-chain triglycerides (MCTs) which can boost metabolism, have antimicrobial properties and may improve brain function and skin health.

  4. Canola Oil: Low in saturated fats, high in omega-3 fatty acids, and may reduce the risk of heart disease.

  5. Sunflower Oil: High in vitamin E, which acts as an antioxidant, promotes skin health, and has a high smoke point, making it suitable for high-heat cooking.

  6. Peanut Oil: High in monounsaturated fats, good for heart health, has a high smoke point, and adds a pleasant flavor to dishes.

  7. Sesame Oil: Contains antioxidants and anti-inflammatory properties, is rich in vitamins and minerals, and may help lower blood pressure and support bone health.

Oils to be avoided

When cooking oils are heated to high temperatures, they reach a smoke threshold beyond which they become unstable and begin to degrade. When oil degrades, it begins to oxidize and emits a free radical chemical known as acrolein, which produces an unpleasant flavor. These substances can impact one's health by generating cellular damage, which can lead to a variety of disorders. For overheating or frying, it is best to avoid oils such as fish oil, flax oil, palm oil, and walnut oil.

Expiry of oil

Consuming oil that has expired can lead to various health complications, including inflammation, oxidative stress, and an increased risk of heart disease. Rancid oil emits a strong, unpleasant odor and tastes bitter; it also changes color from its original state. Oil expires just like other types of oil.

Method of maintaining oil

  • Store oil in a cool, dark place and away from sunlight.
  • Avoid placing near stoves, ovens, or windows.
  • Seal the oil container tightly to avoid exposure to air.
  • Transfer oil from a plastic container to a glass container.
  • Avoid the reuse of cooked oil.
  • Filter the oil, and any food particles or impurities before reuse.

Conclusion

Cooking oils come in a variety of forms and qualities these days, each having its own advantages over others. You may choose wisely in your kitchen by being aware of the smoke point, nutritional value, and flavor characteristics of various oils. These oils contribute significantly to nutritional health in addition to giving food taste and richness. You may improve your cooking and lead a better lifestyle by making educated decisions by being aware of the features of various cooking oils.

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