Undecided which oil to make use of? Learn this earlier than you determine

How much oil should be consumed per day? Which oil is the healthiest for frying? How about salad dressing? Do you often ask these questions? With so many options available in the markets, choosing the right oil for the right purpose has become a difficult task. Well, we’ve got you covered.

While coconut oil is still the most preferred oil in Kerala, people are willing to try other oils as well. Some are confused about whether to choose olive or canola oil for frying, others are not sure about peanut or sesame oil. There are also conflicting reports about the health benefits of these oils. In addition, brand advertisements entice consumers with attractive promises of low cholesterol and high levels of heart-protecting omega-3 fatty acids. The low fat/carb diet has been all the rage these days. Fats are essential for the human body as they provide the calories needed for the day and provide nutrients.

When using oils, pay attention to the changes that occur when heated. Heating the oil changes its color, nutrient quality and smell. When the oil reaches the smoking point, many nutrients are lost and many components harmful to the body are formed. Also, each oil has a different amount of fat.

Coconut oil

Coconut oil was thought to cause serious health problems. However, recent studies show that consuming coconut oil is healthy. It is rich in saturated fatty acids and vitamins E and K. In addition, coconut oil can be heated to high temperatures without causing any harmful effects.

Representative image: IANS

Olive oil

It is a relatively recent entry into our warehouses. Olive oil is most often used as a salad dressing or for light sautéing without heating it too much. It should not be used for cooking as too much heat will change its flavor and taste.

Photo: Shutterstock/Marian Weyo

Mustard oil

It is not popular in Kerala because of its strong taste and smell. Mustard oil is mostly used in North India and Bengal. The strong smell can be reduced by heating to the smoking point. Although mustard oil has a strong smell, it is known for its amazing health benefits. In addition to omega 3 fatty acids, mustard oil is rich in monounsaturated and polyunsaturated fatty acids, which are beneficial for health.

Sesame oil

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

Peanut oil

It is a storehouse of monounsaturated and polyunsaturated fatty acids. Peanut oil is great for cooking because it is low in “bad” fats.


Italian cuisine: small bread is placed by hand, fish (anchovies, sardines, cod) fried in olive oil in a pan.

Rapeseed oil

This is a new market entrant. Rapeseed oil is one of the healthiest oils because it contains less bad fats. It is also rich in monounsaturated omega 3 fatty acids.

Sunflower oil

It is rich in vitamin E. In addition, sunflower oil contains monounsaturated and polyunsaturated fatty acids. Perfect for frying, as even heating to a high temperature loses nutrients.

Photo: Shutterstock/rustamank

Bran oil

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


It is considered the most dangerous. However, ghee can be consumed in small amounts. The saturated fat in ghee lowers glucose levels and removes fat that has been deposited in the body.

Olive oil is best for cooking eggs and pasta. It can also be used as a delicious salad dressing. Meanwhile, sunflower oil can be used to fry foods. Try cooking Chinese and Thai dishes with sesame oil. Meanwhile, bran oil and rapeseed oil could be used to prepare traditional dishes. Nutritionists say that a healthy person does not need more than 2 tablespoons of oil per day. 20% saturated (ghee, coconut oil), 30% polyunsaturated (soybean, peanut, bran oil) and 50% monounsaturated (olive, canola and sunflower oil) is a good proportion in which various oils can be used in cooking. Cashew and other oil seed oil can also be used.

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