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Do you think eating foods that contain edible oils are unhealthy because fats and oils lead to heart-related diseases? Well, let me tell you that this is not true. Since we are a part of this society, we tend to believe that oils have fatty acids which are not good for health. However, the reverse is true. There are many health benefits of edible oils because when we talk about fats, the type of fats we eat has a major role to play in our human body.

Many surveys state that at one point in your life, you become cautious about the intake of fats. As realizations hit you hard if you wish to live a happy life. You need to make health your first priority.

Thus, fear concerning various problems overpowers your mind and you start cutting down on your meals especially when it comes to fats. However, you must know some fats are good for your health. Your body needs these fatty acids in order to function properly.

While conducting a survey with many people, it is found that the majority of people cut down on the intake of edible oils as they believe oils are very unhealthy. They forget about the health benefits and just focus on the levels of fat it contains. Do you believe in the same? If yes then this might sound crazy to you but It is true every oil has its own advantages. Health care experts guide you to take them in the correct way. Keeping a check on your diet is good but making sure that you intake the right type of fatty acids in the right amount is the best way to stay healthy.

Here are the top 5 reasons that why you must consider including fatty acids in your healthy diet

  • Increase the communication from one to many blood cells in our body. This helps your brain and nerves to function properly.
  • Increase your ability to taste food
  • Provides energy to your body
  • Helps your body to improve digestion
  • Helps your body to absorb vitamins and nutrition

Edible oils which are also commonly known as cooking oil are a rich source of dietary fats. There are many types of cooking oils available in the market. However, it is important that you choose your cooking oil wisely. It is okay if you find it confusing but it is not okay if you take this lightly. Make sure that you decide on the perfect edible oil to use in your kitchen. This will ensure good health for you along with your family members.

Here are some of the edible oil options available for you – 

Avocado oil

Well, avocados are all-time favorites. Doesn’t matter whether it is boiled or toasted.  Other than being a food source, it is also a source of cooking oil. Various extraction methods are used in order to extricate avocado oils from its fruit.

  • This oil stands out for its natural taste, which acts as an ingredient especially when it comes to salad dressings.
  • It is the primary source of omega -9 monounsaturated fatty acid as well as oleic acid.
  • A teaspoon of this oil would decrease Inflammation in your body as well as reduce the risk of heart diseases.

Canola oil

  • Canola is one of the most common cooking oils. It is known for its natural taste which is made by heating and crushing rapeseed plant seeds.
  • This oil is also used for multi-purposes like broiling, baking, and stir-frying.
  • It contains two essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) as well as Omega – 3 polyunsaturated fatty acids.
  • It is a rich source of oleic acid, especially alpha-linolenic acid (ALA).
  • Canola oil is considered healthy because your body needs these fatty acids to reduce the risk of heart diseases but it does not produce on its own.

Coconut oil

  • Coconut oil is getting popular day by day. You might know that it is good for your skin and hair. But do you also know that you can digest it? Make this oil your favorite and stay healthy.
  • However, this is available in two forms which include refined and unrefined.
  • The difference between these two oils is that unrefined coconut has a stronger flavor and aroma as compared to refined oil. Generally, unrefined coconut oil is the best alternative to butter for baking.
  • You should use refined coconut oil especially when it comes to either stir-frying or sauteing.
  • Some dietitians recommend this oil however some people ask you to avoid it. This is because it is very good for you if you have dry skin but it also contains saturated fats which can lead to heart diseases.
  • This is one of a kind oil as it is considered a superfood yet included in the list of tropical oils.
  • The best way to include this oil in your diet is when you limit its consumption. You can have it often but not daily. Learn how much and how to consume edible oils in the best possible ways only with Diet Mantra.

Olive oil

  • Let the evidence give you the clarity that Olive oil is so far the best choice in edible oils that you will ever make, especially extra virgin olive oil. Some studies claim that olive oil is the only oil that is made without any use of chemicals. 
  • The best thing about this oil is that it contains antioxidants that kill cancer cells in your body without damaging healthy blood cells in your body.
  • It is good for your heart, blood cells formation, keeping a check on your cholesterol levels along antibacterial properties that prevent you from aching cancer.
  • Diabetic patients have also shown great results after consuming olive oil on a regular basis.

Soybean oil

  • This oil is extracted from the seeds of the soybean plant, Soybean oil is a rich source of oleic and linoleic fatty acids that contribute to your cardiovascular health and immune system support.
  •  Soybean oil is more versatile than some other oils because of its neutral flavor and high smoke point. Like most oils, it’s high in monounsaturated fatty acids (MUFA) like oleic acid, but unlike olive or canola oils, it contains appreciable amounts of ALA (omega-3) and LA (omega-6), which may help lower cholesterol and reduce the risk for heart disease.
  • You can use soybean oil as a cooking ingredient but it’s also a popular food additive due to its high smoke point and neutral flavor which allows for easy blending with other flavors. 

Sunflower oil

  • Sunflower oil is oil obtained by pressing sunflower seeds.
  • Sunflower oil is ideal for many recipes at your home.
  •  One of the most unique properties of sunflower oil is that it can vary in its unsaturated fat content based on the part of the sunflower used to make the oil!
  •  It generally has a mild taste and aroma which makes it great for use in addition to salads, marinades, dressings, sauteing, and grilling foods.
  •  There are many different types of sunflowers that can produce oils with varying concentrations of oleic acid (monounsaturated fatty acid shown to have various heart-related benefits and anti-inflammatory properties) vs. linoleic acid (an essential omega-6 polyunsaturated fatty acid). Although some manufacturers label these specialized oils accordingly; it’s important for you to carefully check before using if overall healthy dietary concerns especially when it comes to preparing meals from scratch or simple ingredients.

Vegetable oil

  • A bottle of vegetable oil in the grocery store may be labeled “vegetable oil,” but what exactly does that mean? Vegetable oil is an oil extracted from plants, typically containing more than one type of plant.
  • Each variety of vegetable oil has different characteristics; for instance, canola oil is typically more neutral in flavor, while sunflower oil conversely often provides a nutty taste to food. Further, most varieties of veggie oils are generally high in unsaturated fats and lower in saturated fats.

Experiment with new oils in your cooking and keep learning about the health benefits of these oils. It is vital that you choose your oil wisely. Make sure that you choose your health over taste instead of your taste over health. Get in touch with the best dietician in Delhi if you wish to consume healthy foods without compromising your health.

× Contact Dietitian Monika Manchanda