Which is the best cooking oil to use daily?

Suhana Siddika
Suhana SiddikaJanuary 26, 2022

Can you assure that the cooking oil you are using is safe and healthy enough? Do you know the transition of oils before they reach your hands? Yes. Cooking Oils undergo several processes before it is getting stocked in the supermarkets. Those are chemical transitions, added preservatives, and a lot more.

Consuming those oils regularly might cause inflammation leading to chronic health diseases such as PCOS, Diabetes, Hypothyroidism, and more. Cooking Oil

Don't let your mind be misled by the marketing of different brands while there are various oil options available. Different types of oil help you in healing and reducing inflammation.

Let's look into how to choose oils, the best oils to use daily, and the harmful effects of certain oils.

Keep reading!

What to consider before using oils?

Oils are a great source of vitamins, minerals and help digestion. However, the marketing for different cooking oils over the past decade left people confused. While there are so many things that need to be addressed before using cooking oils. Consuming a particular oil just because it is healthy will not be a good choice. As your state, weather, sources of oils, and the food you eat should match with your oil. Otherwise, there is no use and the oil may turn to harm instead of benefiting you. Before you chose an oil for your day to day cooking:

  • Consider your food type like what do you eat routinely
  • Climatic conditions of your area
  • Sources of oils in your state or country to ensure it is not adulterated
  • Should help you relieve from disease

Keeping all this in mind, select the oil that can contribute to your health.

How to choose cooking oils?

Cooking oils undergo so many processes before we get them in our hands. Some cooking oils are extracted at high temperatures, at which the minerals and vitamins of oils get damaged. And as a result what we receive is tasteless, odorless, nutritionless oil that creates a serious impact on our health. Consuming such oils for a long time can cause weight gain, heart diseases, and inflammatory diseases in many people. Join Thyroid Community/

For example, refined oils are extracted at high temperatures, and then adulterated with preservatives before packaging it. When it is extracted from high temperatures, good fats turn into trans fats which may cause health problems. When mass production of oil was in need, companies started to manufacture oils using chemicals and machines. This resulted in the marketing of refined oils into people's minds.

On the other hand, using oils that are extracted by traditional cold pressing methods offers numerous health benefits. Because these oils hold the nutrition while it is produced and it improves good fats in our body. Therefore before choosing oils for cooking, take into mind

  • Choose oils that are produced using natural methods
  • Swap refined oils with cold-pressed oils
  • Buy oils from the local oil store rather than big supermarkets
  • Oils that have high smoking points increase good health
  • Saturated and stable oils

How does oil affect health?

The usage of oils in Indian cooking is predominant and inevitable. Its effect on our health depends on how we use it. Every oil has a smoking point and it should be heated at a temperature exceeding that. If done, the fats and vitamins in the oil might break and release toxins. This when consumed increases free radicals and inflammation in our body. Moreover, it might cause indigestion and make one prone to illness.

Therefore, using oils again and again, or heating the used oil again must be strictly avoided. Oils must be stored according to the need and do not store for a long time. If used properly, oils can increase good cholesterol and can contribute to our well-being. To conclude, the effects of oil in our body depend on which oil you use and how you use it.

Best anti-inflammatory oils to use daily:

Oils that are unrefined, natural, and cold-pressed are mostly anti-inflammatory. It can be used in day-to-day life without worries. The following are some of the best oils that improve your health and reduce inflammation:

Coconut oil:

Coconut oil has a smoking point of 350-450F and gives amazing health benefits to one’s body. Coconut oil contains saturated fats which reduce bad cholesterol levels. It prevents the risk of cardiovascular diseases and promotes skin health. Coconut oil adds flavor and delicious taste to the meal. It gives instant energy to the body and improves health. To put it simply, coconut oil is completely safe and can be used in high heating, baking, and sauteing meals.


Ghee has the highest smoking point compared to the oils which are 485F. Ghee can be used in all different types of cooking. Ghee is the only thing that can be heated again even after use. Also, if you can get pure desi ghee then consider using it without any hesitation. Because ghee aids digestion and helps in increasing overall health. Therefore, if you can get unadulterated ghee then use it compared to other oils.

Groundnut oil:

Groundnut or Peanut oil produced from peanut plants improves insulin sensitivity. It also reduces inflammation as it has Omega 3 fatty acids. Its smoking point level is 437F and must not be heated above it. It can be used in cooking low to medium heat-involved foods.

Sesame oil:

Now, looking into another incredible oil, sesame oil has a high smoking point of 410F. It can be used in all types of cooking. Sesame oil manages blood cholesterol levels efficiently and prevents inflammatory disease. It also prevents Parkinson’s disease and is widely used in many states of India.

Extra Virgin Olive oil:

Extra virgin olive oil’s smoking oil lies between 320-465F and can be used in low to medium heat involving cooking. It has anti-inflammatory properties and prevents a good number of diseases. While heated at a high temperature, the oil loses its flavor. The only disadvantage of this oil is it is costly compared to other oils. Also, it doesn’t go with Indian cooking sometimes, as it goes well with salads and Spanish dishes.

Oils that leave harmful effects on your health:

Even though some oils have high smoking points, they may have adverse effects on your health. This is because the fats in these oils are either polyunsaturated or monounsaturated fats. Some oils are rich in omega 6 fatty acids which increases chronic inflammation oil in one’s body. Let us look at those that are harmful:

Canola oil:

Canola oil’s smoking point is approximately 400-450F which is higher comparatively. But the problem is canola oil is highly processed and plant sources are bleached with herbicides. Additionally, it has omega 6 fatty acids which increase inflammation. Consuming it daily can even downside other health benefits.

Sunflower oil:

Sunflower oil again contains omega 6 fatty acids which may cause inflammatory diseases. Also, it causes type 2 diabetes and its related diseases in some people. And its smoking point ranges between 400- 480F.

Soybean oil:

This might sound hard to believe, but soybean oils are genetically modified when it is produced. People who are allergic to soy may develop inflammation if they consume it regularly.

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