6. Rice bran oil
This oil is obtained from the germs and husk of rice kernels. It is a better choice than any other cooking oil because of its various health benefits as it helps in reducing cholesterol levels, improving cardiovascular health, protects against cancer, helps in losing weight and boosts immunity. It has a very high smoking point, which makes it best for high-temperature cooking methods, such as stir-frying and deep frying. You can use it for North India, South Indian and Chinese dishes.
7. Olive oil
It has been called the best cooking oil because it is believed to be good for the heart. Olive oil is high in monounsaturated fatty acids, which can lower the risk of heart diseases and also helps in raising HDL (the good cholesterol) and lowering the amount of LDL (the bad cholesterol) circulating in the blood stream. It has a low smoking point which makes it unsuitable for high heat cooking. Olive oil is used as a salad oil, for marinades and as a substitute for margarine. You can use Extra Virgin Olive oil for salads and Olive Pomace oil for deep frying. However, the extra virgin variety is the best as it is loaded with antioxidants, but is cannot be sued at high temperatures.
8. Mustard oil
Mustard oil, commonly known as sarson ka tel is extracted from the seeds of mustard plant. Apart from cooking, mustard oil has been used in the Ayurveda for its healing and medicinal properties. It acts as a wonder ingredient for hair, skin and body. It has a high smoking point and is good for frying, deep frying, salad and dressings. It is one of the healthiest oils and is used in traditional Indian cooking. Use it for making vegetables, North and East Indian curries and in making non-vegetarian dishes.
9. Flaxseed oil
Flaxseeds oil also known as linseed oil and is derived from the seeds of the plant called linum usitatissimum. It is considered as superfood because of high level of fiber and omega-3 fatty acids that it contains. It also helps in improving heart health, boosting immune system, regulating digestion and preventing cancer.It is not suitable for cooking because of low-smoke point so add it in salad dressings, put it in smoothies or drizzle over vegetables.
10. Canola oil
It is a popular choice for cooking among chefs and is extracted from canola or rapeseeds. The oil is also used in industrial market in the form of lipsticks, candles, bio-fuels and newspaper inks. It is said to be a healthy alternative as its high in monounsaturated fats , Omega 3 fatty acids and is low in saturated fat.It has medium-high smoking point which makes it best for stir-frying, baking and oven-cooking. You can use it in all types of Indian dishes. However, in recent times there are some researches that claim that Canola oil may not have a positive long term impact on health as it is being made from genetically modified rapeseeds which are not fit for human consumption.
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