10 healthy Cooking Oils that we should use

healthy Cooking Oils that we should use
Cooking oil or Edible oil are fats which are extracted from plant, animal or synthetically produced. This Oils are used in frying, baking and also used in many other types of cooking. It is also used in food preparation, flavoring which is not involving heat, like salad preparation and bread dips, and in this sense might be more accurately termed edible oil.
Cooking oil are generally in liquid form at room temperature, though few oils that contains saturated fat, like palm oil, coconut oil and palm kernel oil are solid at the room temperature.
Edible oil are mad of fats and it is a component of daily food, this oil are used in cooking and few agencies are  recommending that from total consumed calories, 10% or less calories  should be in the from of saturated fat and 20-35% should be in from of polyunsaturated and monounsaturated fats.
We can include small amount of saturated fat in our diet, But high consumption of saturated fats increase the risk of cardiovascular diseases.

Trans fats

Unlike Saturated or Unsaturated fats, Trans fats are not required in our body, this are harmful fats and they damage to your good health. The high consumption of foods with trans fats use to increase risk of coronary heart disease. This trans fats use to increase the levels of  harmful Low density Lipoprotein cholesterol (LDL) and reduce the levels of healthy High Density Lipoprotein cholesterol (HDL). Trans fats of synthetic oils are more harmful than naturally obtained oils.
Few large studies showed a relation between consumption of high amounts of trans fat and coronary heart disease and possibly some other diseases. Most of nutritionist and physician have suggested to reduce the intake of trans fats.

10 Healthy Cooking Oils that must be in kitchen

Lets see few oil that are healthy and also increase the HDL cholesterol. For good health it is suggested to alter the oils eventually, this provide the change to the body and also provide the variation of the nutrition. Lets see the healthy oil.

According to leading health experts changing or rotating oils is healthy as it gives the body the different essential fatty acids which it needs. Generally, no single oil alone can provide all the essential fatty acids and the fatty acids ratio which the body needs.

You must be think that how to decide that what is the optimal ratio of fats, ” the ration should be 20% saturated 30% poly unsaturated and 50% mono unsaturated.”

#1. Sunflower Oil


Nutrition of Sunflower Oil

Name Value
Saturated fat 11
Monounsaturated fat 20
Polyunsaturated fat 69
Smoke point 225 °C (437 °F)

The Sunflower oil is obtained from the seeds of sunflowers. It it filled with high quantity of vitamin E, hence it more used in cosmetic products. Sunflower oil is a mixture of monounsaturated fatty acid (called as MUFA) and polyunsaturated fatty acid ( called as PUFA). It has a high smoking point with 225 °C (437 °F), that means sunflower oil holds its nutritional content even at the higher temperatures, this is the reason why it is used in deep frying foods like chips, Nachos,  samosas, Fries and vegetables.
People who are having diabetes has to be careful using sunflower oil as it may increase the blood sugar levels.

#2. Coconut Oil


Nutrition of Coconut Oil

Name Value
Saturated fat 86
Monounsaturated fat 6
Polyunsaturated fat 2
Smoke point 225 °C (437 °F)

Coconut oil is power bag of saturated fat. It is extracted from the kernel of coconuts. It is suggested that to include coconut in to your regular diet as it is high with Saturated fat.  Lauric acid present in coconut oil raise total blood cholesterol and High Density Lipoprotein cholesterol. Coconut oil also use to raise LDL (BAD) cholesterol. One more benefit is very well at high temperatures.

Few Agencies like Food and Drug Administration, World Health Organization are not recommending to use in regular diet as it contain high amount of saturated fat.

Few health benefit of using Coconut oil are,

  • Reduce Protein loss in hair and nourishes the hair
  • Treats pancreatitis and Alzheimer’s disease
  • Improve bone health
  • Help in easy digestion
  • Improve immune system
  • Rich in Lauric acid and maintain blood sugar

#3. Groundnut Oil


Nutrition of Groundnut Oil

Name Value
Saturated fat 17
Monounsaturated fat 46
Polyunsaturated fat 32
Smoke point 225 °C (437 °F)

Groundnut oil, also known as peanut oil or arachis oil is obtained from peanuts (legumes). Peanut oil is a good combination of fats like palmitic acid, oleic acid, stearic acid and linoleic acid, Groundnut oil contains good amount of  monounsaturated fats and polyunsaturated fats. It also contains Vitamin E.  It is widely used in Asia region and consider as the all purpose oil.

Few health benefit of using Groundnut oil are,

  • Prevent from Cancer
  • Improve Immune system
  • Reduce risk of heart disease
  • Helps to Lower Blood pressure
  • Reduce Cholesterol Level

#4. Mustard Oil


Nutrition of Mustard Oil

Name Value
Saturated fat 7
Monounsaturated fat 75
Polyunsaturated fat 18
Smoke point 254°C (489 °F)

If you are thinking that Mustard essential oil and Mustard Oil are same, than you are  wrong. Mustard oil is obtained from mustard seeds of Brassica Nigra (Black Mustard) or Brassica Hirta (White Mustard). It is widely used oil in Indian Subcontinent, specially in North and  Eastern parts of India and Bangladesh.

Highest amount of alpha-linolenic acid and Erucic acid is found in mustard oil. due to excessive amount of Erucic acid this the U.S. and some European country has banned its sale for consumption. it is requested not to use mustard oil as the sole cooking medium. It has a high smoking point so it’s very good for deep frying. Also used  can be used .

  • Aid in stimulating blood circulation
  • Protect from fungal infection
  • Prevent hair loss
  • Boosts appetite and improve digestion
  • help to treat bacterial skin infection

#5. Canola Oil


Nutrition of Canola Oil

Name Value
Saturated fat 7
Monounsaturated fat 63
Polyunsaturated fat 28
Smoke point 205 °C (401 °F)

Canola oil, which is made from the crushed seeds of the canola plant, is one of the healthiest of cooking oil among the list. If you are confusing with canola and mustard oil than you should know both are obtain from the plant who belongs to same Brassicaceae family, But the plant from which canola oil is obtained are Brassica napus L., Brassica rapa or Brassica juncea. this oil has recently entered into the Indian market, Canola is flying off the shelves.

It contains lowest saturated fat that any other oil.  It’s a healthy alternative as its rich with monounsaturated fats and is high in Omega 3 fatty acid. It is having medium smoking point hence it is an oil that can be used for backing, frying, sauteing etc.

Few health benefit of using canola oil are,

  • Lower the risk of hear diseases and diabetes
  • Improve heart health
  • Reduce the risk of cancer
  • reduce the cholesterol level in body
  • maintain brain’s health

#6. Olive Oil


Nutrition of Olive Oil

Name Value
Saturated fat 14
Monounsaturated fat 73
Polyunsaturated fat 11
Smoke point 190 °C (374 °F)

Olive oil is produced by pressing whole olives, Olive oil is full of monounsaturated so if you include in your regular diet than this will reduce the risk of the breast cancer and  heart disease, Due to high monounsaturated fat content it result to lowering of the bad cholesterol level in our blood.

Olive oil also has lots of calories. So  it is recommended to use in moderate amounts for the good health results.

Few health benefit of using Olive oil are,

  • Prevent breast cancer
  • Help in weight loss
  • Ease the metabolism
  • prevent stones
  • Reduce heart problems
  • Anti aging effect

#7. Extra Virgin Olive Oil


Nutrition of Virgin Olive Oil

Name Value
Saturated fat 14
Monounsaturated fat 73
Polyunsaturated fat 11
Smoke point 207 °C (405 °F)

This oil is same at the Olive oil just the difference is the method of the preparation. This is improved variety and it is made by cold pressing the olive fruit. Cold pressing also preserves the olive flavor and keeps the acidity under 1%.

This oil is a buyer’s favorite and it has higher levels of vitamin E, vitamin A, chlorophyll and magnesium than other olive oil. it is full of antioxidants as well as polyphenols, that are both considered good for heart health. Due to low smoke point, it can just used for backing, salad dressings, sauteing and cold dishes to cooking.

#8. Rice Bran Oil


Nutrition of Rice Bran Oil

Name Value
Saturated fat 25
Monounsaturated fat 38
Polyunsaturated fat 38
Smoke point 250 °C (482 °F)

Rice bran oil is made from the outer layer (bran) of the rice grain. Few health experts are claiming it as the healthiest oil on the Earth. Rice bran oil has about 2%  of omega 3 fatty acids in it , and 33% of omega 6 fatty acids. Rice bran oil has a antioxidant called oryzanol which is good for your cholesterol.

It contains high amount of monounsaturated fats and has a good amount of polyunsaturated fats, both are good for health. It has a very high smoke point, that’s why it can be used in high-temperature cooking methods, like as shallow frying, stir frying and deep frying

  • Reduce risk of cancer
  • Aids in managing weight
  • Aids reducing hot flashes and other symptoms of menopause
  • protect skin against sunburn and reduce wrinkles

#9. Avocado Oil


Nutrition of Avocado Oil

Name Value
Saturated fat 12
Monounsaturated fat 71
Polyunsaturated fat 13
Smoke point 271 °C (520 °F)

Avocado oil is obtained from pressed from the fruit of the Persea americana. It is rich source of monounsaturated fats. Also contains good amount of Vitamin E hence good for skin and the hairs. it contains high amount of Oleic acid, Linoleic acid, Linolenic acid.

It’s one of those oils that can be kept as an add-on oil. Just remember to store it right, as it can spoil easily.

  • Keeps Your Heart Healthy
  • Improves Digestion
  • Helps You Lose Weight
  • Detoxifies Your Body
  • Strengthens Your Skin
  • Grows Hair Faster & Fuller

#10. Sesame Oil


Nutrition of Sesame Oil

Name Value
Saturated fat 14
Monounsaturated fat 40
Polyunsaturated fat 42
Smoke point 210 °C (410 °F)

Sesame oil are having two varieties. The lighter colored variety or white one is used in the India and Middle East, and is pressed from untoasted seeds. The darker variety has a unique nutty aroma and taste and used in very well in Asian food as a marinade or in stir fries.
Both types of oils are containing good amount if polyunsaturated fat. It should not be heated for too long. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6 as other nutritional source.


I am not dietician or nutrition expert so you should follow the doctor’s suggestion. But my personal view is you should use olive for breakfast, sunflower should be used for deep frying, sesame for Asian food, and I Rice bran and Canola for Indian food. Take your pick.

About Pashupatinath Mishra

Pashupatinath Mishra is Software Developer and our Fulltime blogger. He is having good knowledge on the Different Technologies and also having shareable knowledge on Nutrition, Science Topics, Travel and History.


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