What are the healthiest cooking oils to use? What are the names and benefits?

Dietician Sheela Seharawat

"The foundation of a healthy diet lies in the small choices you make—start by choosing the right cooking oils." – Dietician Sheela Seharawat

Not all cooking oils are created equal, and selecting the healthiest ones can greatly impact your health. Here’s a guide to the best oils and their benefits:

1. Extra Virgin Olive Oil:
   High in monounsaturated fats and antioxidants, this oil supports heart health, reduces inflammation, and helps maintain healthy cholesterol levels. Best used for dressings and low-heat cooking.

2. Coconut Oil:
   Known for its unique composition of MCTs, coconut oil boosts metabolism, supports digestion, and has antimicrobial properties. Perfect for medium-heat cooking and baking.

3. Avocado Oil:
   Packed with healthy fats and vitamin E, avocado oil promotes skin and heart health. Its high smoke point makes it suitable for frying and roasting.

4. Canola Oil:
   Low in saturated fat and high in omega-3 fatty acids, canola oil supports heart health and is a versatile option for everyday cooking.

5. Sesame Oil:
   Rich in antioxidants and anti-inflammatory compounds, sesame oil is ideal for Asian dishes, stir-fries, and marinades.

6. Peanut Oil:
   This oil is high in monounsaturated fats and has a high smoke point, making it great for frying. It’s also a good source of vitamin E.

Pro Tips for Using Oils:

• Use oils with high smoke points for frying and sautéing.
• Store oils in a cool, dark place to preserve their quality.
• Avoid overusing oils to maintain a balanced calorie intake.

Diet Clinic offers personalized guidance on selecting and using cooking oils to match your health needs. With expert diet plans and practical tips, we ensure your meals are both healthy and delicious. Let us help you live a healthier, happier life!