Confused about which oil to make use of? Learn this earlier than you resolve

How much oil should you eat per day? Which oil is the healthiest for frying? How about as a salad dressing? Do you ask these questions often? With markets offering many options, it is now difficult to choose the right oil for the right purpose. Well, let us help you out there.

Although coconut oil remains the best oil for cooking in Kerala, people are willing to experiment with other oils as well. While some are confused about whether to choose olive oil or canola oil for frying, others are unsure about peanut oil or sesame oil. There are also conflicting reports about the health benefits of these oils. In addition, the brands’ advertisements offer consumers attractive promises of low cholesterol and a high amount of heart-protecting omega-3 fatty acids. The low fat/low carb diet is trending these days. Fats are essential for the human body as they provide the calories required for a day and also provide nutrients.

When using oils, notice the changes that occur when they are heated. The color, nutritional quality and smell change when oils are heated. When the oil reaches the smoking point, many nutrients are lost and it produces many components that are harmful to the body. Moreover, the amount of fats in each oil is also different.

Coconut oil

It was believed that coconut oil could cause serious health problems. However, the latest studies show that eating coconut oil is healthy. It is loaded with saturated fatty acids and vitamins E and K. Moreover, coconut oil could be heated to a high temperature without causing any adverse effects.

Representative image: IANS

Olive oil

This is a fairly recent entry into our panties. Olive oil is usually used as a salad dressing or as a light dressing without heating it too much. It cannot be used for frying as too much heat would change its flavor and taste.

Photo: Shutterstock/Marian Weyo

Mustard oil

It is not common in Kerala because of its strong taste and smell. Mustard oil is mostly used in North India and Bengal. The strong smell could be reduced by heating it up to the smoking point. Although mustard oil has a strong smell, it is known for its amazing health benefits. Apart from omega 3 fatty acids, mustard oil is rich in mono-saturated and poly-unsaturated fatty acids which are beneficial to health.

Sesame oil

It is one of the best oils available on the market. Sesame oil could be used as a salad dressing or for frying or sautéing. It also contains magnesium, copper, calcium, iron and vitamin B6.

Peanut oil

It is a storehouse of monosaturated and polyunsaturated fatty acids. Peanut oil is great for cooking because it has a low amount of “bad” fat.


Italian cuisine: Hands breading small fish (anchovies, sardines, small cod) to fry in olive oil in a pan.

Canola oil

It is a new entrant in the market. Canola oil is one of the healthiest oils because it contains less bad fat. In addition, it is rich in omega 3 monounsaturated fatty acids.

Sunflower oil

It is loaded with vitamin E. Moreover, sunflower oil contains monounsaturated and polyunsaturated fatty acids. It is excellent for frying as the nutrients would be lost even if heated to a high temperature.

Photo: Shutterstock/rustamank

Bran oil

The oryzanol in bran oil can reduce cholesterol. It is high in monounsaturated fat and in moderate amounts of polyunsaturated fat.


It is considered the most dangerous. However, ghee can be consumed in small amounts. The saturated fat in ghee reduces the glucose levels and removes the fat stored in the body.

Olive oil is best for cooking eggs and pasta. It could also be used as a delicious salad dressing. Meanwhile, sunflower oil could be used for deep frying food items. Try cooking Chinese and Thai dishes with sesame oil. Meanwhile, bran oil and canola oil could be used for traditional dishes. Nutritionists say that a healthy person does not need more than 2 tbsp of oil per day. 20% saturated (ghee, coconut oil), 30% polyunsaturated (soy, peanut, bran oil) and 50% monounsaturated (olive, canola and sunflower oil) is the correct ratio in which to mix different oils. include in your cooking. Oils from cashews and other oil seeds could also be used.

Leave a Comment