COOKING OILS

Cooking oils are mainly used in the preparation of food . We use oil in numerous kinds of food preparation processes such as in frying ( pan frying , deep frying ) , basting , sauteing , baking , drizzling , roasting etc., So oil is extremely essential for us in cooking . Mostly oils are extracted from both plant (seed , fruit , buds etc., ) and animal sources .

There are different varieties of cooking oils available for us in the grocery stores . Sometimes we may get confused in selecting the healthiest oil , because there are those many varieties of cooking oils are available in the stores . May be we all are familiar with different cooking oils such as olive oil , sunflower oil , palm oil etc., but have you ever heard of blended oils ? Blended oils are a combination or a mix of two or more varieties of oils . Eventhough there are different types of cooking oils , majority of the people prefer the cooking oil based on the type of oil utilized in their place , based on their choice etc., are the factors of selecting cooking oil .

As we all know that there are different varieties of cooking oils . So now let us have a glance on their varieties , health benefits etc.,

Sunflower Oil :

• Sunflower oil is extracted from the seeds of sunflower .
• It is used as a multi – purpose oil .
• It consists of omega – 6 fatty acids , Monounsaturated fatty acids (MUFA’s) & Polyunsaturated fatty acids (PUFA’s) .
• Vitamin – E is present .

Olive Oil :

• Olive oil is derived from the olive fruit .
• It is considered as one of the most healthiest cooking oil .
• It consists of both saturated and unsaturated fatty acids .
• Vitamins – E & K are present .
• EXTRA VIRGIN OIL :- It is a pure and high quality olive oil .

Palm Oil :

• Palm oil is obtained from the fruit flesh .
• It is one of the most widely used cooking oil
• It contains a good amount of both saturated and unsaturated fatty acids .
• It consists of Vitamin – E .
• There are some varieties of palm oil such as crude palm oil , palm kernel oil etc.,

Sesame Oil :

• Sesame oil and gingelly oil are extracted from the same seeds .
• It comprises mostly of unsaturated fatty acids .
• It is low in saturated fatty acids .
• It consists of Vitamin – B6 & Vitamin – E .

Mustard Oil :

• Mustard oil is extracted from mustard seeds .
• It predominantly consists of unsaturated fatty acids .
• It is used as cooking oil , hair oil , body oil etc.,
• Vitamin – E is present .

Canola Oil :

• Canola oil is extracted from the rapeseed .
• It is low in saturated fatty acid content .
• It has both omega – 3 & omega – 6 fatty acids .
• It is rich in both Vitamin – E & K .

Soybean Oil :

• Soybean oil is extracted from the seeds of soybean .
• Soybean oil is one of the most widely consumed cooking oil .
• It is high in unsaturated fatty acids .
• It is also rich in Vitamin – E .

Coconut Oil :

• Coconut oil is extracted from the kernel of the coconut .
• It has high saturated fat content .
• It has lower unsaturated fatty acid content .
• It consists of Vitamin – E

Rice Bran Oil :

• ItRice bran oil is extracted from the outer layer of rice grain .
• Rice bran is rich in unsaturated fatty acids such as MUFA’s & PUFA’s .
• It is rich in oryzanol .
• It consists of Vitamin – E .

Groundnut Oil / Peanut Oil :

• Groundnut oil is extracted from edible seeds of peanut .
• It majorly consists of MUFA’s & PUFA’s .
• It also consists of saturated fatty acids .
• It is rich in Vitamin – E .

Therefore , these all are some of the most commonly used cooking oils . Oils such as avocado oil , safflower oil , corn oil , vegetable oils etc., are also some of the majorly used cooking oils .

You must know one thing about cooking oils i.e., heating an oil even more than its smoke point ( it is the temperature at which oils / fats starts to burn and release smoke ) results in flavor change and release of harmful components . So….! CHOOSE WISE , EAT WELL & STAY HEALTHY