Know Different Types of Cooking Oil and Optimal Ways of Usage

Cooking oil is a fundamental ingredient in almost every kitchen. It's not only a medium to cook your favourite dishes but also plays a significant role in determining the flavour and nutritional value of your meals. With the plethora of cooking oil options available today, it's essential to understand different types of cooking oil, their characteristics, and how to use them effectively to create delicious and healthy dishes. Let us explore the varieties of cooking oil, discuss the best type of cooking oil for various cooking methods, and delve into the healthier types of oil you can inculcate in your diet.

Which cooking oil should I use for different cooking methods?

Choosing the right cooking oil for your dishes depends on the cooking method you plan to use. Here's a quick guide to help you make the right choice: Frying: For deep frying, opt for oils with high smoke points like sunflower, safflower, and rice bran oil. These oils can withstand high temperatures without breaking down and producing harmful compounds.  Sautéing and Stir-Frying: When sautéing or stir-frying, you want an oil with a moderate to high smoke point. Rice bran oil, sunflower oil, safflower oil, canola, peanut, and avocado oil are good choices for these methods.  Baking: For baking, you can use oils like extra virgin olive oil, canola oil, or grapeseed oil, depending on the recipe. Olive oil is excellent for muffins and cakes, while coconut oil works well in adding flavour to your baked items such as cookies and brownies.  Salad Dressings: Extra virgin olive oil is the top choice for salad dressings, as it adds a delightful flavour and enhances the freshness of your salads.  Marinades: Olive oil, canola oil, and avocado oil are excellent choices for creating flavorful marinades for meats and vegetables.  

Delving into Cooking Oil Varieties

When you stroll down the cooking oil aisle at your local grocery store, you'll be greeted with a wide array of options. Here are some of the most commonly used cooking oils and their characteristics: Rice Bran Oil: Rice bran oil is gaining popularity for its health benefits. It has a high smoke point and a light, nutty flavour, making it suitable for stir-frying and deep frying. It's also known for its cholesterol-lowering properties.  Sunflower Oil: Sunflower oil is rich in vitamin E and has a mild flavour. It has a high smoke point, making it suitable for deep frying and pan-frying. Additionally, it is commonly used in salad dressings and marinades.  Safflower Oil: Safflower oil is another option with a high smoke point, making it perfect for various cooking methods like frying, grilling, and stir-frying. It has a neutral taste that won't overpower the other flavours in your dishes.  Olive Oil: Olive oil is renowned for its diversity and health benefits. It comes in various grades, including extra virgin, virgin, and regular. Extra virgin olive oil is the least processed and retains the most flavour and nutrients. It's ideal for salad dressings, drizzling over roasted vegetables, and low-heat cooking.  Canola Oil: Canola oil is low in saturated fat and has a high smoke point, making it suitable for frying, baking, and sautéing. It has a neutral flavour, allowing the natural taste of your ingredients to shine through.  Coconut Oil: Coconut oil can also be a great addition to your kitchen. It has a unique tropical flavour and is excellent for high-heat cooking, such as frying and roasting. It can also be used in baking, replacing butter or margarine in many recipes.  Avocado Oil: Avocado oil is rich in monounsaturated fats and has a mild, slightly nutty flavour. It's ideal for salad dressings, sautéing, and roasting at medium to high temperatures.  Peanut Oil: Peanut oil is commonly used in Asian cuisine due to its high smoke point and neutral flavour. It's great for deep frying, stir-frying, and sautéing. 

MUFA-PUFA Balance: Selecting the Right Oil

When it comes to health considerations, it's essential to choose cooking oils that promote well-being. The oils with the right MUFA-PUFA balance are the ones recommended by health authorities such as the National Institute of Nutrition. Below are the characteristics of some single-seed oils that have a good fatty acid composition:  Rice Bran Oil: Rice bran oil is known for its cholesterol-lowering properties due to its unique composition of fatty acids and antioxidants such as Oryzanol.  Safflower Oil: High in polyunsaturated fats and low in saturated fat, safflower oil can help lower cholesterol levels and support cardiovascular health.  Sunflower Oil: High in polyunsaturated fats and a good source of vitamin E, sunflower oil supports heart health and provides antioxidant benefits.  Corn Oil: With a balanced composition of polyunsaturated and monounsaturated fats, corn oil helps lower bad cholesterol levels and promotes cardiovascular health.  Soybean Oil: Rich in omega-6 fatty acids and vitamin E, soybean oil supports heart health by lowering cholesterol levels.  Extra Virgin Olive Oil: Rich in heart-healthy monounsaturated fats and antioxidants, extra virgin olive oil is associated with numerous health benefits, including reducing the risk of heart disease and inflammation.  Canola Oil: Low in saturated fat and high in monounsaturated fats, canola oil is considered heart-healthy and suitable for various cooking methods.  Avocado Oil: This oil is packed with monounsaturated fats, vitamin E, and other essential nutrients. It's linked to improved heart health and reduced inflammation.  

To conclude, understanding the different types of cooking oil and their characteristics is crucial for creating delicious and healthy meals. While there is no one-size-fits-all answer to what can be your ideal cooking oil, choosing the right oil for each cooking method can enhance the flavour and nutritional value of your dishes. American Heart Association (AHA) recommends rotation of non-tropical oils or using blended multi-source edible oils to get the most balanced MUFA:PUFA values with added benefits of varied antioxidants. Cooking should be an enjoyable and nutritious experience, and the right choice of cooking oil can make all the difference in your dishes. You can consider including Saffola Gold in your diet, it is a scientifically formulated edible oil that provides a balance of fatty acids as per recommendations by the Indian Council of Medical Research. It offers the goodness of a balanced blend of oils, including refined rice bran oil & refined sunflower oil. This unique dual-seed technology helps you achieve a good balance of MUFA and PUFA for better nutrition through fats, unlike single-seed oils. Happy cooking!