Cooking oils are the basis of every food recipe and play a pivotal role in various cooking techniques from frying toast to sautéing and also for baking purposes. Oils are derived from plants, seeds, or nuts. They are liquid fat, and they are the best source of antioxidants such as beta-carotene, carotenoids, and lutein. They also contain vitamin E and an array of polyphenols.
Cooking oil is the most potent ingredient in cooking recipes & in some cases, the worst enemy. It is imperative to know the difference between the several types of cooking oils to make delicious dishes and also maintain your health. According to the used cooking oil buyers, chefs must be familiar with the smoke points of different cooking oils from the temperature at which the oil starts to smoke and burn. However, the different flavors of cooking oil also affect the food’s taste. If you are eager to cooking, but wondering where to start, so don’t sweat it. Here you will read contradictory information about oils. Without further ado, let’s dive into it!
1. Olive oil
Olive oil is a virgin, which means this oil is extracted from olives by mechanical means. In other words, no solvents or chemicals were added in the extraction process. The color of olive oil ranges from more yellow gold to deep green oil. Its color depends on the olives used and its ripeness during the time of extraction. Olive oils contain a lot of antioxidants and healthy fats that are essential to maintain your health. Olive oil gives extra flavor to your dishes, it is the component of various dressings and marinades. They are best to lower LDL (bad cholesterol) and increase HDL (good cholesterol). Olive also contains vitamin A, E, D, and K, carotene, and healthier nutrients.
2. Vegetable oil
Vegetable oil is a blend of various oils that includes corn, soybean, sunflower, and many more. It has a neutral taste and gives little flavor to your dishes. However, vegetable oil is used in the commercial food system because of their long-self life. This oil is extracted through synthetic chemical extraction, and sometimes it goes through the deodorizing and bleaching process. Vegetable oil is useful for deep-frying and high heat sautéing.
3. Flaxseed oil
Flaxseed oil is green-yellow in color. This oil tends to have fewer smoke points than other cooking oils. It has a mildly nutty flavor and is crisp. The most attractive quality of flaxseed oil is its versatility, so it can be used in the salad for nutty addition, use in sauces, cooking, and also takes as a supplementary pill. Flaxseed oil is an incredible source of omega-3 fatty acids, they which are popularly known as the best way to improve heart health and reduce inflammation.
4. Canola oil
Canola oil is extracted from the seeds of the canola plant. This oil has the lowest levels of saturated fat and contains the highest level of omega-3 fatty acids after flaxseed oil. Canola oil tends to have a high smoke point and having mild flavor. Canola oil contains both omega-6 and omega-3 fatty acids that make this oil healthies for cooking. This oil is rich in vitamin K and E to reduce skin problems likes aging, fine line, acne, spots, and blemishes. It also helps to reduce joint stiffness, inflammation, and cholesterol level.
5. Sesame Seed oil
Sesame seed oil is simply vegetable oil, and it is healthier than refined oils. Sesame oil contains sesaminol and sesamol, which are two antioxidants that show beneficial effects on your health. Sesame seed oil is enriched in vitamin E, lignans, and phytosterols that fight against free radicals in your body. It may also improve heart health. The sesame seed oil has a balanced range of omega-9, omega-6, and omega-3 fatty acids. The researchers say that sesame seed oil help to lower LDL cholesterol and triglycerides that play an important role in improving your heart health.
6. Sunflower oil
Sunflower oil is extracted from the pressed sunflower seeds. This oil is nutrient-dense and offers various healthful benefits. The sunflower oil has a high smoke point, which is why this oil is great for sautéing and searing. Sunflower oil has a neutral flavor and is often used for salad dressing. Not even this, sunflower oil is also compact with essential vitamins and antioxidants. Sunflower oil also contains phytochemicals such as phenolic acid and choline that are beneficial for heart health. This oil is also free from trans fats that are increased the ratio of heart diseases.
7. Avocado oil
Avocado oil has a neutral taste and a very high smoke point when compared with other cooking oils. This oil is perfect for salad dressings or marinades. When you are using the high temperature, this oil is perfect for it, such as for frying, roasting, searing, and sautéing purposes. However, avocado oil is high in oleic acid that helps to improve the absorption of carotenoids that are healthy antioxidants in foods. It means when you add avocado oil to your meal improves your health. You can also use avocado oil in cold dishes.