How to Cook With Oil The Healthy Way

Yesterday I went to dinner in a restaurant recommended by a friend. He insisted upon this particular restaurant because according to him, "...they make the best Indian dishes".

When the waiter brought my order I quickly realized why my friend like that place. The food tasted great but it was oily and not very healthy. In fact, it is the surplus oil that conferred to the dishes extra delicious taste.

Fats and oils are an important component of the diet but they must be consumed moderately. Excessive consumption of fats leads to obesity. Complications from obesity can give rise to heart disease which can ultimately result in heart failure. The health related problems resulting from obesity is a vicious circle so it's best avoid it right from the beginning by controlling the intake of calories in our diet.

What do we have to keep in mind to practice a healthy cooking and with which oil?

1. The smoke point of the oil being used must be checked. The smoke point refers to the temperature at which a cooking fat or oil begins to break down. The substance smokes or burns, and gives food an unpleasant taste. When the oil in your pan starts to give a foul odor and smell, this implies it has exceeded its smoke point. High smoke point oil is best suited for cooking. Such an oil is canola oil.


2. Oil based on mono-unsaturated fats is best for heart and health. It is an excellent oil for patients suffering from high-risk heart diseases or clogged blood vessels.


3. Avoid deep frying as much as possible. Such cooking techniques allow the food to absorb too much oil.


4. Non-stick pans are best for cooking.


5. Instead of frying your fish or chicken, roast them. You will eliminate the excess fat they contain.


6. Intake of saturated fat should be limited and replaced by polyunsaturated and mono unsaturated fats which are known to reduce the harmful LDL cholesterol.
   

To help you make sense of it all, here’s a list of some of the popular cooking oils and how to use them.

• Avocado Oil
  Avocado oil has a soft nutty taste and a mild avocado aroma. This is a very healthy oil with a profile similar to olive oil. This oil can be used for very high temperature applications. It also offers flavors subtle enough to be appreciated in salad dressings, dips and in a variety of Southwestern dishes. High manufacturing costs make the oil quite expensive though.
  


• Canola Oil
  This refined, light golden-colored neutral-flavor oil is used in salad dressings, cooking, sautéing, baking and salad dressings. It keeps well in the cabinet (for up to a year).
  


• Grapeseed Oil
  This is a great choice for salad dressings because it emulsifies particularly well. When used in combination with walnut and hazelnut, its neutral taste really allows the flavors of the oils to shine through. It is best stored in the refrigerator and keeps for six months.
  


• Extra-virgin olive Oil
  Extra-virgin olive oil is unrefined, meaning it has not undergone any modification whether chemically or mechanically after being pressed (usually cold-pressed to protect it from heat damage). It is an all-purpose salad oil. It has a full-bodied flavor that can be peppery, fruity, grassy or flowery. It is recommended to purchase by color, not by price. Bright green oils are peppery and a little bitter, while yellow oils are warmer and have a buttery flavor. These oils are best when they are still young and should be consumed within a year of pressing.
  


• Peanut Oil
  It is a pale yellow refined oil with a very subtle scent and flavor which is made from pressed steam-cooked peanuts. It is widely used for cooking and salad dressings. Peanut oil can be expensive, so it’s best kept (in the cupboard) for special deep-fry indulgences.
  


• Sesame Oil
  Sesame oil can be of two types. One is made from the seeds in their natural state and the darker oil which is more flavored is obtained from roasted sesame oil. The intense flavor of toasted sesame oil makes it too strong for most salad dressings (unless cut with a neutral oil), and can turn bitter when heated. It shouldn’t be used for frying. Sesame oil will store well in a cool, dark cabinet.
  


• Sunflower Oil
  It is a good all-purpose salad oil with a mild nutty flavor that adds character to a dressing without dominating it. It can also be used for sauté. They go rancid easily and should be refrigerated once opened.
  


• Vegetable Oil
  This classic oil is made mostly from refined soybean oil. It has a neutral flavor and stores well at room temperature. Mostly overlooked these days, vegetable oil is a reliable and inexpensive kitchen workhorse. It can keep for six months to a year after opening.

Oil is a double-edged sword to be used cautiously. Using it efficiently promotes good health while its abuse, most of the time, leads to irreversible damage to the organism.