Healthy Cooking Oils — The Ultimate Guide

Cooking and eating both depend on cooking oils. Our foods are prepared using a variety of cooking techniques, such as seasoning, frying, sautéing, and tempering food with oils to improve flavor. During cooking, the oil is also exposed to a range of temperatures. Do you want to discover which oil will work best for your cooking?

The variety of oils has a growing number of alternatives. People continue to be perplexed about their uses and benefits. When it comes to cooking oils and their preparations, keep in mind that there is no such thing as a one-size-fits-all solution. Certain oils work better for salad dressings than others when it comes to frying. On the other hand, many oils have diverse compositions and offer various health advantages.

To deliver their health benefits, cooking oils must be carefully chosen. Which oil to use frequently and which to use sparingly is clarified in this article.

Which Kind Of Oil Is Good For Cooking?

Daily maintenance of a balance of various fatty acids is ideal. Therefore, switching the type of oil every month is insufficient. It is advised to use at least two different kinds of oils per day for diverse cooking purposes. For instance, soybean oil and mustard oil; rice bran oil and sunflower oil, etc. The National Institute of Nutrition (NIN) also suggests blending or combining different oils.

There is no one oil that is superior or inferior. One type of oil might not provide all the necessary fatty acids. Consequently, it is advised to alternate the usage of oils.

What About The Various Health Claims?

Many edible oils are marketed as being good for the heart, heart-friendly, cholesterol-free, etc.

Two fundamental ideas that you should always keep in mind are that all vegetable-derived oils are naturally cholesterol-free. Therefore, avoid purchasing "cholesterol-free" oil because it is more expensive than conventional oil.

Even if you purchase a variety of oils or blended oils that are advertised as heart-friendly, they are unlikely to have any positive effects on your health unless they are used in the right quantities and under the right conditions. It is advised to use 500 ml of oil per person each month, per recommendation for health.

Can Oils Be Reused After Being Used Once?

Oils alter in chemical makeup after being used repeatedly, especially after frying.

Reusing oils has been connected to a number of malignancies, heart conditions, and acidity. Because the quality of oil will decrease as it is heated.

How To Use The Frying Oil That Is Left Over?

  • After frying, if any oil is left over, let it cool completely.
  • To get rid of the residual fried food bits in the oil, drain the used oil through a fine mesh strainer or a towel.
  • Put the squeezed oil in a sterile, compact container
  • Keep it somewhere dry and cool.
  • Keep in mind that the oil picks up the flavor of the food that was fried in it before using it again. Use therefore in meals with comparable flavors.
  • Instead of frying again, use this oil to sauté vegetables over moderate heat or for tempering.

What About Cooking Oil Storage And Uses?

Cooking oil must be stored properly to maintain its quality, flavor, and freshness. Three things—light, oxygen, and temperature—can cause oil's quality to decline. Cooking oils survive for around 3 to 6 months when kept in a cold, dark location, especially if the packaging has been opened.

Oils in packs that have not been opened can last for several months.

What Makes a Good vs. Bad Cooking Oil?

Let's now delve a little more deeply into the chemical bonds that determine if an oil is a good option for cooking. How much heat is required to render these oils unstable depends on a number of other parameters:

Fire Point: The temperature at which an oil begins to degrade and produce components that can be very harmful to your health is known as the smoke point of the oil. You should select an oil with a greater smoke point for cooking over high heat.

Stability under oxidation: The ability of an oil to withstand oxidation, the process by which the fat molecules in oil transform into free radicals, is referred to as oxidative stability. Numerous health issues, including heart disease, aging, cancer, Alzheimer's, Parkinson's, and even inflammatory conditions like arthritis, can be brought on by free radicals. This is mostly because they can seriously harm your DNA. 

Oil In A Nutshell

Cooking oils can provide a number of health benefits when used in the right quantity, combination, and temperature while being stored properly and with caution.To get the most flavor and nutritional benefits, use a range of cooking oils.


  • Larson-Meyer, D. E., Ingold, B. C., Fensterseifer, S. R., Austin, K. J., Wechsler, P. J., Hollis, B. W., … Alexander, B. M. (2017). Sun exposure in pigs increases the vitamin D nutritional quality of pork. PloS one, 12(11), e0187877. doi:10.1371/journal.pone.0187877
  • Peedikayil, F. C., Remy, V., John, S., Chandru, T. P., Sreenivasan, P., & Bijapur, G. A. (2016). Comparison of antibacterial efficacy of coconut oil and chlorhexidine on Streptococcus mutans: An in vivo study. Journal of International Society of Preventive & Community Dentistry, 6(5), 447–452. doi:10.4103/2231-0762.192934
  • Radhika Loganathan, Kanthimathi M. Subramaniam, Ammu K. Radhakrishnan, Yuen-May Choo, Kim-Tiu Teng, Health-promoting effects of red palm oil: evidence from animal and human studies, Nutrition Reviews, Volume 75, Issue 2, February 2017, Pages 98–113,

Leave a Comment

Please note, comments must be approved before they are published