Best Oil for Cooking

Oil is the medium of cooking and improves the palatability of the cooked food. The type of dietary fat and its consumption is directly proportional to the health of the individual. Wrong selection and amount of oil used makes you prone to weight gain, increased cholesterol and other cardiovascular diseases.

Fat contains essential fatty acids that are required by our body for absorption of nutrients, hormonal function, energy build up, and brain development. There are two types of fats: Saturated and Unsaturated. Saturated fats are solid at room temperature. Diets higher in saturated fats are associated with causing hypercholesterolemia and atherosclerosis. More than the recommended amount also elevates bad cholesterol. The examples of saturated fats are: coconut oil, butter, palm oil, ghee etc.


Saturated fats can be totally harmless when used in recommended amounts and you could also reap the health benefits from them. Coconut oil is the best choice when it comes to high heat cooking. It contains lauric acid that is being researched upon for its cholesterol lowering effects. Similarly butter contains Vitamins A, E and K2. It is also rich in Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits.

Unsaturated fats are further divided into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).  Food sources of monounsaturated fats include: olive oil, canola oil, peanut oil. PUFA is further categorized into Omega-3 fatty acids with sources like linseed/flaxseed, walnuts, soybeans and canola oil and Omega-6 Fattty acids with sources sunflower, soybean, and sesame oil. Both MUFA and PUFA have been shown to be protective against heart disease as they help lower LDL cholesterol (bad cholesterol) levels, blood triglyceride levels and blood pressure.

When we talk about a balanced diet the fat should provide less than 25% of you total energy needs. Out of it less than 10% should be from saturated fats, less than 10% from PUFA and rest of the energy from MUFA. Don’t refrain yourself from using saturated fats completely as they have their own health benefits.

5 Responses to Best Oil for Cooking

  1. Suma says:

    Noted! very simple and nice compilation and very informative as well…

  2. anita says:

    wow, never knew these facts about oil… too good

  3. shama says:

    so unsaturated r the best… cool

  4. Good to know about saturated and unsaturated oil. Thanks

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