Cooking with different oils

Healthwise

Different oils fill different needs - health, taste and cooking. For good health, our bodies need a variety of healthy fats found naturally in different oils.

 

Metrolife prepares a guide that will help you choose which oils are best suited for specific cooking techniques, or to be used raw.

Vegetable Oil

Vegetable Oil is probably the most commonly used of all oils. 

It can be found frequently for use in recipes and also for frying. 

 

Vegetable oil is a blend of several oils such as corn, soybean, palm and sunflower, but not entirely healthy due to its high fat content. Use only for very high temperature cooking.

Canola Oil

Canola oil, extracted from the seeds of canola plant, is said to be one of the healthiest cooking oils because of its low saturated fat content and high mono unsaturated fat. 

 

It is commonly used in frying, but only with medium frying temperatures, about 450 degrees F. 

Corn Oil

Corn oil is relatively low on both saturated and mono unsaturated fats. 

It is popular in margarine and used in both frying and baking. 

 

It should only be used when frying on medium temperatures. 

 

It is proven to help regulate cholesterol levels and blood pressure. 

Sunflower Oil

Sunflower Oil is low in saturated fat and high in Vitamin E. 

 

Many food manufacturers are recognising the health benefits of sunflower oil and using it as the preferred oil in snacks such as potato chips. 

 

It can be used to fry, cook or dress salads.

Olive Oil

 

There are different varieties of olive oil: extra virgin, virgin, extra light and refined. 

 

Extra virgin olive oil is the most common of those used. There are many uses for all varieties such as stir-frying, cooking, sautéing and as an ingredient in dishes. 

 

Olive Oil is also frequently used in salad oils. 

 

It is the healthiest of all oils as it is high in mono unsaturated fat which has been shown to help reduce the risk of heart disease. 

 

Many people use it daily in their meals, drizzling it over a wide variety of foods.

Mustard oil

 

Though widely used for cooking in India, Mustard oil carries its risks. 

This oil is banned for edible consumption in EU, USA and Canada, principally due to its erucic acid content. 

The USFDA requires all mustard oil to be labelled ‘For External Use Only’.

Erucic acid is known to cause the following health risks: Accumulation of triglycerides in the heart; development of fibriotic lesions of the heart; increase in risk of lung cancer; and anaemia.