How healthy oil is to be used for cooking is determined on the basis of how it reacts when it is heated. Usually, Italian Olive oil, avocado oil, and canola oil are healthy to be cooked with. Oil reaches its smoking point when it begins to smoke and break down. Once it passes that point, it emits some free radicals that can damage your body. Oils with high smoking points are more stable and healthy to cook with. The stability of the oil is determined on the basis of how tightly packed the fatty acids in them are. The more they are tightly packed, the harder they are to break off when it is heated.
The most stable oils are saturated and monounsaturated fats. Higher levels of saturation mean more resistance to oxidation, where the acids break apart. Polyunsaturated oils have short chain fatty acids and break apart easily when it is heated which releases more free radicals. These oils are best used unheated. This article enlists the best and healthiest oils you can cook with.
Deep frying
- The most stable oils are extra virgin olive oil and coconut oils.
- Olive oil contains anti-inflammatory properties and is loaded with antioxidants and fatty acids, hence making it a stable oil when heated in high temperatures.
- Coconut oil has 92 percent saturated fat and is resistant to oxidation which makes it ideal for stable cooking oil. Because of its high saturated fat content, always use it in moderation.
Shallow frying
- Apart from coconut and olive oil, avocado oil is another choice great for shallow frying. It is loaded with monounsaturated oil, in other words, that it stays very stable when heated. It increases the levels of good cholesterol in your body and lowers the bad. It also contains vitamin E which is an antioxidant which eliminates the free radicals in your body.
- Sunflower oil is great for shallow frying too. It contains a high smoke point and is an amazing source of vitamin E. It is also loaded with omega 6 fatty acids which can cause body inflammation. Hence always use the oil in moderation.
- Canola oil is another option with a high smoke option ideal for shallow frying.
For roasting
- For roasting go for an oil that has a high smoking point like coconut oil, peanut oil, and sunflower oil.
- The healthiest one is olive oil but has a low smoke point. You can also go for avocado oil at that heat level.
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