How To Choose the Right Cooking Oil

Oil constitutes to one of the most important elements while cooking. There is hardly any dish which can be prepared without the presence of oil. Many people today have become health conscious and look forward to reducing the oil usage but it becomes very hard. The right approach is to switch your oil to a healthier one, which does not cause any harm while consuming.

But choosing the best cooking oil for your health is challenging, but you do not have to worry as you are under this guide.

Things to consider while choosing the right cooking oil:

When it comes to choosing the right cooking oil, it is very important to be sure and pick the right ones. Here are the factors which one needs to keep in mind when choosing the cooking oil.

1. Stability of your oil

When it comes to choosing the right cooking oil, you must consider the stability of the cooking oil. The best cooking oils are the ones that can remain stable even when the temperatures go beyond a certain limit. The stability depends on how easily the cooking oils end up oxidizing, and that is how easily they react with the oxygen so that they can form free radicals.

2. Checking of fatty acids in the oil

Saturated fatty acids have a carbon chain that is filled with hydrogen atoms. The saturation yields a huge table structure that resists the oxidation part. Saturated fatty acids are found in tropical oils like palm oil and coconut oil. These oils are the most suitable for deep frying purposes. Monounsaturated fatty acids do not have hydrogen atoms and have one double bond between the two carbons. These oils cannot be exposed to heat like saturated fatty acids as they are not packed densely.

At the same time, monounsaturated fatty acids are found in olive oil and avocado oil. Polyunsaturated fatty acids do not have hydrogen atoms. It would be best if you stayed away from oils loaded with polyunsaturated fats, as they are completely unstable and produce many free radicals whenever they are heated. One of the most important things you must consider while choosing polyunsaturated fatty acids is the Omega 6 to omega-3 ratio.

3. The smoking point of the cooking oil

The smoke point is the temperature at which the oil will stop simmering and start the smoke. The oil can be set stable if they have a higher smoke point. When the oil is heated past the smoke point, it will decompose, lose the beneficial nutrients, and generate toxic fumes that create harmful free radicals. Smoking points and stability should be considered while choosing the best healthy cooking oil. As polyunsaturated fats are completely unstable, manufacturers use a refinement process to produce the polyunsaturated fats with an optimum smoke point.

4. The nutritional elements of the oil

The cooking oil must be enriched with vitamins like E&D, which are an important part of our diet. Vitamin A is important for great vision, a healthy immune system, and growth. Vitamin E is an antioxidant that protects the body tissue damaged caused due to free radicals. All the nutrients are important when choosing the right cooking oil for

5. Refined versus unrefined oils

You must check if the oil is refined or not. Non-refined cooking oils are oils that are found in their natural state. Through the process of some mechanics, these oils are extracted from the raw plants, and then they are left undisturbed so that they can be preserved in a natural state. These natural oils have minimums smoke points and can also be used for baking most of the part.

For example, Kachhi Ghani mustard oil is an unrefined oil that can be used for sauteing vegetables or food that needs to be cooked on a slow flame. On the other side, refined oils need to undergo a lot of processes involving mechanical and chemical processes also. Due to this, it is important to cook at any temperature.


When choosing a healthy cooking oil, it would be best to consider these factors. Cooking tasty food is surely no less than an art, and there are no second doubts to it but preparing healthy food can be possible only if you have a healthy cooking oil because it improves the taste of the meal and contributes to the great health of your loved ones.

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