From Rashi Singh
Choose one, two, or more oils for your kitchen depending on your taste, preference, and budget. From improving gut health to helping weight loss, heart health, and more, each oil has its own benefits
Edible oils are a staple in our diet. They’re such an integral part of our cuisine, and there are tons of edible oils to choose from. Sunflower oils used to fly off the shelves. Today, from nut-based oils to fruit-derived oils, you can use almost anything to suit your taste, preferences, and budget. Each oil has unique benefits. Here is a list of healthy edible oils to include in your diet.
People with heart problems are the main consumers of olive oil. It helps maintain good cholesterol levels and also serves to improve brain health as it contains omega-3 and omega-6 fatty acids.
The highest quality olive oil, extra virgin olive oil, is used for dressing salads, bread and dips. It is recommended not to use olive oil in cooking as it contains unsaturated fats. But it can be used for mild cooking.
Tip: Including olive oil in your normal diet improves metabolism and helps you lose weight.
Rice bran oil
Rice bran oil is another cholesterol-friendly oil and it contains a wide variety of nutrients. It is a good source of unsaturated fat
and vitamin E. It helps maintain blood sugar levels and improves insulin resistance in our bodies. Unlike olive oil, rice bran oil is ideal for frying and baking because it has a mild earthy taste.
Sing oil as a mouthwash is one of the oldest techniques used by many people. Rice bran oil is great for improving oral health and bad breath.
Tip: Rice bran broth helps reduce rashes caused by allergies.
Flaxseed oil contains many active ingredients, including minerals like magnesium and calcium. In terms of taste and smell, it has a nutty aroma and tastes crisp. It helps treat menopausal symptoms, improves quality of life, and increases life expectancy. It also helps in improving bowel health due to its laxative properties and relieves constipation problems.
Flaxseed oil is not recommended for those with bleeding conditions as it tends to increase it even more. People undergoing or about to have surgery should stop using flaxseed oil two weeks before the procedure.
Raw sesame seeds are high in vitamin B, protein, and full of antioxidants. Sesame oil is also used to protect against sun damage. Regular consumption of sesame oil improves bone health because it contains calcium. Sesame seeds are loaded with copper, zinc, magnesium, and iron, and sesame oil also contains them in lower concentrations.
Tip: If you rub your stretch marks with sesame oil, the visibility will decrease somewhat.
Rapeseed oil is rich in omega-6 fatty acids. However, some surveys show that canola oil increases inflammation and has a negative impact on heart health. Choose a cold-pressed variant for your cooking needs as it can withstand high temperatures and can be used in small quantities.
Avocado oil contains omega-9 fatty acids and is also full of antioxidants. It’s monounsaturated and has been shown to be healthier than saturated oils. It is best to eat it raw.
Peanut oil is high in omega-6 fatty acids, which makes it ideal for meals that are cooked over high heat. It helps reduce heart disease and protects our body from free radical damage. People with diabetes should consume peanut oil as it improves insulin sensitivity and lowers blood sugar levels.
Sunflower oil is high in saturated fats and contains polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), which contribute to good heart health.
frequently asked Questions
Are there any healthy edible oils that are not preferred for heating and why?
Healthy cooking oils such as olive oil, linseed oil, walnut oil or other nut-based oils should not be heated at high temperatures because of their low smoke point. Heating such oils can lead to increased rates of cardiovascular disease.
How should you store cooking oils and for how long?
It is safe to store oils for six months. It is ideal to keep them in a cool and dark place.