Cooking Oils and Fats

Cooking Oils and Fats

Are you confusing in choosing cooking oil? Yeah it is quit confusing thing but it is also prominent to know it. Healthy food need healthy ingredients and oil is one of them. Oils mainly contains saturated, polyunsaturated, and monounsaturated fatty acid. Higher poly and mono saturated fats are healthier than high proportion of saturated fat.

Cooking oil need to be stable so that they don’t oxidize at high heat. Cooking oil should be resistance to rancidification and oxidation and you should be checking it at both high and low heat. You should be avoiding using oils that are high in polyunsaturated fats.


 Let’s know more about the cooking oils, so that you can choose your best one. 


  • Olive oil:- Olive oil is not only used for hair but also used in cooking and it helps to make heart healthy. It help to reduces the amount of bad cholesterol in the in the blood.


Amount of fatty acid:

  1. Monounsaturated: 75%
  2. Saturated: 14%
  3. Polyunsaturated: 11%


Its fatty acid double bond property makes it suitable for the cooking. Just you have to choose best quality best of extra virgin oil which is rich in nutrients and antioxidant. You have to prevent it from extra light so that place it in cool and dry place otherwise it going to be rancid.


  • Coconut oil:- Coconut oil for cooking, it’s the best choice ever. It contains 90% saturated fat in it so that it is high resistance of heat and this property makes it more suitable for the cooking. Coconut oil is also rich source of Lauric acid which helps to kill the bacteria.


Amount of fatty acid:

  1. Monounsaturated: 6%
  2. Saturated: 92%
  3. Polyunsaturated: 1.6%


Coconut oil always boosts the metabolism and is the best as compared to other fats. Use virgin coconut oil to get its benefits.


  • Peanut and nuts oil:- Nuts oil are rich source of polyunsaturated fats so that you cant use them for cooking. However they are tasty also and in some recopies it is widely used for taste. We can’t heat them because of its property.


Peanut oil is also rich in polyunsaturated fats and because of this reason we are not preferred to use them in cooking.


Have you hear about macadamia nut oil? Its property is same as olive oil and can also be used as cooking oil. But it is little expensive. There is a limitation for using this oil, you can only use it for low or medium heat cooking.


  • Popular seeds oil:- Seeds oils are rich in Omega-6 fatty acid. From past few years these oils are widely used from but should be avoid to be used in cooking. These seeds and vegetable oil are highly processed and also causes serious diseases like heart disease and cancer. It is also recommended, do not mix them altogether.


From the new research it will find that you should be avoid them in cooking. Seeds oils are as follows:

  1. Soybean Oil
  2. Corn Oil
  3. Cottonseed Oil
  4. Canola Oil
  5. Rapeseed Oil
  6. Sunflower Oil
  7. Sesame Oil
  8. Grapeseed Oil
  9. Safflower Oil
  10. Rice Bran Oil


Research finds that these oils contain Trans fat in between 0.56 to 4.2% which are really toxic for the health. It is recommended to purchase cooking oil after reading its labels. Although many other oils are found in market like fish oil, canola oil, flax seed oil are not be recommend for the human consumption. On the other hand oils like palm oil, avocado oil, and real butter can be used in cooking.


These are some new facts about cooking oil and due to new result this data can be formed. So now it’s your time to decide the best cooking oil for you and your family.


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