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Cooking oil is plant, animal, or synthetic fat used in frying, baking, and other types of cooking. It is also used in food preparation and flavouring that doesn’t involve heat, such as salad dressings and bread dips, and in this sense might be more accurately termed edible oil.

Cooking oil is typically a liquid, although some oils that contain saturated fat, such as coconut oil, palm oil and palm kernel oil, are solid at room temperature.

Types of cooking oil include: olive oil, palm oil, soybean oil, canola oil (rapeseed oil), pumpkin seed oil, corn oil, sunflower oil, safflower oil, peanut oil,grape seed oil, sesame oil, argan oil, rice bran oil and other vegetable oils, as well as animal-based oils like butter and lard.

Oil can be flavoured with aromatic foodstuffs such as herbs, chillies or garlic.The total quantity of oil consumption should not cross 2 teaspoons per person per day.

One of the most important thing to keep in mind is – that oil behaves differently when heated, it changes texture, color, taste as well as it’s nutritional properties. When the oil reaches its smoking point, a lot of the nutrients are destroyed and it can sometimes potentially form harmful compounds. Also, different oils have varying amounts of fats – Polyunsaturated, Monounsaturated and Saturated fats.

The total quantity of oil consumption should not cross 2 teaspoons per person per day.
One of the most important thing to keep in mind is – that oil behaves differently when heated, it changes texture, color, taste as well as it’s nutritional properties. When the oil reaches its smoking point, a lot of the nutrients are destroyed and it can sometimes potentially form harmful compounds. Also, different oils have varying amounts of fats – Polyunsaturated, Monounsaturated and Saturated fats.

Sunflower Oil :

The oil extracted from the seeds of sunflowers is known as sunflower oil. It has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. Sunflower oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures, which is probably why this oil is widely used in deep rying chips, samosas and vegetables.

People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels.Sunflower oil reduce cardiovascular diseases, fight free radicals especially good for cancer patients, healthy option of arthritis patients, and sunflower in an antioxidant. Sunflower oil is prevents colon cancer, repairs the body, boosts the immune system, and promotes the proper functioning of nervous system.

Coconut Oil :

This oil is full of saturated fat. Studies suggest that diets high in coconut oil do raise total blood cholesterol and LDL cholesterol. Coconut oil also seems to raise HDL (good) cholesterol and it has the advantage that it behaves very well at high temperatures. Coconut oil

Coconut oil is known to fight bacteria, build immunity and increase metabolism. It gets a bad reputation primarily due to the fact that it contains saturated fats, despite these being the healthy saturated fats.

Groundnut Oil :

Groundnut oil or peanut oil is got a good combination of fats, and has the good monounsaturated and polyunsaturated fats and is low in bad saturated fats. It’s a good all-purpose oil for cooking and I think it works particularly well for Asian foods that are prepared in the wok.

Groundnut oil can boost energy and is contains monounsaturated and polyunsaturated fats.
It contains Omega 3 fatty acids, lowers the risk of heart diseases and fights against cancers, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections due to antioxidant, resveratrol. Sadly, groundnut oil produces smoke at high temperatures.

Mustard Oil :

Has a near ideal fat composition but not very good as it contains high amounts of erucic acid ranging from 35 to 48%. It is recommended that you don’t use mustard oil as the sole cooking medium. It has a high smoking point so it’s very good for deep frying.

Canola Oil :

A recent entrant into the Indian market, Canola is flying off the shelves. Canola oil, which is made from the crushed seeds of the canola plant, is said to be amongst the healthiest of cooking oils. It has the lowest saturated fat content of any oil. It’s seen as a healthy alternative as its rich in monounsaturated fats and is high in Omega 3 and Omega ^ fats. It has a medium smoking point and is an oil that works well for fries, baking, sautéing etc.

Olive Oil :

If you use Olive oil regularly, you are consuming monounsaturated fats that will help you lower your risk of heart disease and breast cancer, and that’s possibly because of its high
monounsaturated fat content, which lowers cholesterol.

Olive oil contains antioxidant, reduce arthritis pain, lowers the incidences of Parkinson’s and Alzheimer’s diseases. Olive oil is also said to have properties that help in fighting against heart diseasessuch as heart attack and heart stroke.

Extra Virgin Olive Oil :

This oil is a hot favorite, it’s derived from the first pressing of olives and if full of antioxidants as well as polyphenyls, that are both considered good for heart health. It’s a darker color and has less acidity than olive oil. I use it largely in salads, cold dishes and over pastas.

Rice Bran Oil :

A fairly new kid on the block and a fast rising favourite amongst the manufacturers, rice bran oil is made from the outer layer (bran) of the grain of rice. Health experts claim that it’s the healthiest oil on the planet.
Apparently, rice bran oil has a chemical called oryzanol which is good for your cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too, both the good type of fats. Since it has a high smoking point, it works well for deep frying chips and all.

Rice bran oil has to major properties :

Reduces Cholesterol: It is rich in monounsaturated fatty acids and has cholesterol-lowering properties due to the presence of a component called oryzanol.

Improves Insulin Resistance

It contains natural vitamin E, (tocopherol and tocotrienol) which is an antioxidant. It also contains squalene, which is good for the skin.

Edible Almond oil :

Almond oil for cooking helps prevent two main health problems – Heart diseases and cancer. Almond oil improves cholesterol, ease the stomach from irritable bowel syndrome and protects against colon cancer.

Palm oil :

Palm oil is rich in antioxidants, carotenes and Vitamin E. Palm oil is good ingredient from cancer patients, those with Alzheimer’s, arthritis, atherosclerosis and anti-aging.

Flaxseed oil :

Flaxseeds are consumed largely by vegetarians as it is a rich source of Omega 3 fatty acids. Flaxseed oil is beneficial for Crohn’s Disease and colitis.

Cashew oil :

Cashew makes a great snack especially with alcohol. It is makes a great ingredient for sweets andbaking too. But cashew oil contains anti-bacterial properties. It improves eye health too, along with reducing inflammation and cholesterol.

Canola oil :

Canola oil is heart friendly oil which reduces blood pressure, inflammation and cholesterol. Canola oil can be used as a substitute for butter and margarine. It is great for baking, grilling and sauté.

Ghee :

Ghee is better option than butter, great for digestion, improves the functioning of the brain and helps inweight loss accompanied by exercise.

Mustard Oil :

Mustard oil when consumed in moderation or sparingly improves digestion and builds a good appetite. Mustard oil also fights germs and virus, great to prevent cold, coughs and skin problems. It can ease inflammation.

Sesame Oil :

Sesame oil comes in two colors. The lighter one is used in India and the Middle East, and is pressed from untoasted seeds. It has a mild flavour and a high smoking point. The darker variety has a distinct nutty aroma and taste and works very well in Asian food as a marinade or in stir fries.

Both types of oils are high in polyunsaturated fat but they should never be heated for too long. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6.

Grapeseed Oil :

Grapeseed oil is pressed from grape seeds left over from wine making. It is believed to have very little saturated fat, is filled with good fat, has a very mild taste. It is considered good for cooking and frying.

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