Healthy Cooking Oil Tips That Are Beneficial For Your Family

Are you looking to make your family meals healthier? Well, have you ever considered the type of cooking oil you use? Cooking oil is a staple ingredient in most kitchens, but with so many options available, it can be tough to choose the right one. But don’t worry, in this blog, we'll provide you with some healthy cooking oil tips that are beneficial for your family. 

In this blog we will explore the healthiest cooking oil options, the best oil for cooking, and essential tips for storing and using cooking oil. So, whether you're an experienced home cook or just starting, join us on this journey to discover how to make your family meals healthier with the right cooking oil.

Best Healthy Cooking Oil Options and Their Benefits

Choosing the right and healthiest cooking oil can be challenging, especially when you want to make the right choices for yourself and your family. Let's explore some of the best healthy cooking oil options available in the market and their benefits.

 

Canola Oil

Canola is a healthy choice of edible oil as it has a high amount of unsaturated fats and is rich in omega-3 and omega-6 fatty acids. Its neutral flavour makes it an excellent option for general cooking, but it's best to steer clear of using it for deep-frying since it has a relatively low smoke point of 204 °C. 

Best for Frying, roasting, and baking

Not suggested for: Sautéing and salad dressings

Extra Virgin Olive Oil

Extra Virgin olive oil is a popular option when it comes to the best healthy cooking oils. It is rich in monounsaturated fatty acids, which are related to lowering the risk of heart disease. Extra virgin olive oil is particularly beneficial, as it is unrefined and has a higher level of antioxidants.

Best for: Sautéing and drizzling

Not recommended for: Frying or roasting above 375 degrees F

 

Sesame Oil

Sesame oil is a highly flavorful option that can boost your dishes with just a little bit. It's a common ingredient in Chinese, Korean and Japanese cuisine and a great alternative to peanut oil if you have a peanut allergy or don't enjoy its flavour. 

Just like extra-virgin olive oil, sesame oil is cold-pressed rather than chemically processed, making it an unrefined and nutritious option. While it may not have the highest smoke point (ranging from 350 to 410 degrees Fahrenheit), it's an ideal choice if you're looking for a flavourful and unrefined oil.

Best for Sautéing

Not suggested for: Foods that shouldn't taste like sesame

Peanut oil

Peanut oil is highly flavourful with a satisfying nutty aroma and taste. It can be integrated into peanut butter cookies or utilised in stir-fries to enhance their flavour. Furthermore, it boasts a high smoke point of 450 degrees Fahrenheit, making it an excellent option for frying dishes like tempura. Further, similar to vegetable and canola oils, peanut oil undergoes chemical processing and is relatively low in saturated fat.

Best for Frying and sautéing

Not recommended for: Foods that shouldn't taste like peanut

 

Vegetable oil

Vegetable oil is similar to canola oil, and it's often produced by combining various oils derived from plants, such as canola and soybean. Additionally, it shares many of the same characteristics, including versatility, chemical processing, a neutral flavour, affordability, and a high smoke point varying from 400 to 450 degrees Fahrenheit. As a result, it's a popular option for cooking at high temperatures.

Best for Frying, roasting, and baking

Not recommended for: Sautéing and salad dressings

 

Mustard Oil

Mustard oil is a type of oil derived from mustard seeds, and it is widely used in many cuisines across the world, particularly in Indian, Pakistani, and Bangladeshi cooking. Pure mustard oil and essential mustard oil may help reduce inflammation and pain, slow cancer cell growth, block microbial growth, and enhance hair and skin health. 

Best for Frying

Not recommended for: Sautéing and salad dressings

Safflower oil

A less well-known but fantastic oil is safflower oil. It has a neutral flavour, a high smoke point, is very high in monounsaturated fats, and is low in saturated fat. It actually has the highest smoke point of all the oils mentioned, reaching 510 degrees Fahrenheit. Like olive oil, safflower oil is offered both cold-pressed and chemically processed, and both have the same high smoke point.

Best for Frying and sautéing

Not suggested for Salad dressings

 

Pure olive oil

Another best cooking oil for heart health is pure olive oil. You should use pure olive oil, refined olive oil, or light olive oil instead of extra virgin olive oil (EVOO) if you enjoy frying food in olive oil, which, like, who doesn't? It withstands that heat well thanks to its 465-degree Fahrenheit smoke point. 

Best for Frying

Not recommended for Salad dressings

How to Choose the Right Cooking Oil for Your Family?

After knowing the healthiest cooking oil, you might be curious to know how to choose the best one according to your family's preference and health. So let's have a look. 

On The Basis of Smoking Point

One important factor to consider is the oil's smoke point. This refers to the temperature at which the oil starts to burn and smoke, resulting in bad taste and the release of harmful toxins. 

Oils with high smoke points, such as avocado and grapeseed oil, are suitable for high-heat cooking methods like frying, roasting, and grilling. In contrast, oils with low smoke points, such as flaxseed and walnut oil, are better suited for low-heat cooking techniques like sautéing and dressing salads.

On The Basis of Oil Content

Another essential factor to consider is the oil's fat content. Some oils contain high levels of saturated fats, associated with heart disease and high cholesterol levels. On the other hand, oils like olive and canola oil contain healthy monounsaturated and polyunsaturated fats, which can positively impact heart health.

On The Basis of Flavour and Aroma

It's also crucial to consider the oil's flavour and aroma, as this can significantly affect the taste of your food. For example, sesame oil can add an Asian-inspired flavour to stir-fries, while coconut oil can impart a slightly sweet and nutty flavour to baked goods.

On The Basis of Oil Extraction

As advised by many experts, you always choose cold-pressed cooking oil rather than refined oils to maintain good health. However, cold-pressed oils tend to be more costly, but they have more nutrients and antioxidants to decrease inflammation. 

In summary, selecting the right cooking oil for your family involves considering factors such as smoke point, fat content, flavour, and aroma. Considering these factors, you can choose an oil that complements your cooking style and meets your family's nutritional needs.

Best Practices for Cooking with Healthy Oils

Oil Storing Tips That You Should Follow

Here are a few useful oil-storing tips you should follow:

• Keep the lid sealed firmly to limit oxygen exposure.
• Cooking oil should be kept in a cold, dark cabinet.
• To lessen exposure to heat from sunlight, use dark-coloured bottles if you store oil on your countertop.
• Cooking oils can combine with copper or iron, making them dangerous to eat. Avoid storing cooking oils in these materials.
• You can refrigerate cooking oil to keep it fresh longer. For the oil to return to its normal consistency, you should keep them at room temperature for one to two hours.
• If you rarely use oil in your household cooking, buy smaller oil bottles (like 250ml) to reduce the amount of time it must be stored.

Conclusion

In summary, selecting the best healthy cooking oil for your family involves considering factors such as smoke point, fat content, flavour, and aroma. Considering these factors, you can choose an oil that complements your cooking style and meets your family's nutritional needs. It is also advised to use cold pressed cooking oil. They are more nutritious and healthy than refined oils.  

So, if you are thinking of giving your family a healthy life, get the best cold pressed cooking oil from Nayesha Mills. We are known for delivering the best healthy cooking oils made with 100% natural processes.