A necessary item for cooking and baking, oil is a classic staple in any kitchen. Cooking oil is an imperative part of Indian kitchens. In fact, most of the dishes require some sort of cooking oil in order make the dish more delicious and well structured. A standout amongst the most imperative things to remember is - that oil carries on contrastingly when warmed, it changes surface, shading, taste and also it's nourishing properties. At the point when the oil achieves its smoking point, a great deal of the supplements are devastated and it can once in a while possibly shape destructive mixes. Additionally, unique oils have different measures of fats - Polyunsaturated, Monounsaturated and Saturated fats.
Cooking oil smoke points
The cooking oil smoke point is the temperature at which oil starts to break down, form a bluish smoke, and be damaged in flavor and nutrition. The smoke contains acrolein, which is very irritating to the eyes and throat. Deep fat frying requires oil with a high smoke point, typically about 350-375 °F (175-190 °C). Refined oils have a considerably higher smoke point because they’ve been stripped of the vitamins and protective phytochemicals that would be damaged at lower temperatures. Here are cooking oil smoke point figures of some best cooking oils. Coconut oil Unrefined 350°F / 177°C Coconut oil Refined 450°F / 232°C Ghee (Indian Clarified Butter) Clarified to “refine” 485°F / 252°C Sunflower oil Refined 450°F / 232°C Peanut oil Refined 450°F / 232°C
Best cooking oil for health
The market is flooding with the tones of cooking oil manufacturers that claim that they produce best cooking oil for health that provides certain vitamins, fats, and calories with the certain smoke point. But for the consumer, it’s hard to trust them. But there are few cooking oils that you can trust them in their natural form. You can either buy the blend of them or just pure version of it.
The oil separated from the seeds of sunflowers is referred to as sunflower oil considered as best cooking oil. It has a high amount of vitamin E, which makes it great for being utilized as a part of and corrective items. Sunflower oil is a blend of monounsaturated (MUFA) and polyunsaturated (PUFA) unsaturated fats. Light in shading and unbiased in enhance, sunflower oil has one of the most noteworthy groupings of polyunsaturated fat (69 percent) among cooking oils. It supplies some monounsaturated fat (20 percent) and is low in soaked fat (11 percent), making it a general heart-sound alternative. Sunflower oil is a decent universally handy oil since it can withstand high cooking temperatures.
It has a high smoking point, which implies that sunflower oil clutches its wholesome substance at higher temperatures, which is most likely why this oil is generally utilized as a part of profound broiling chips, samosas, and vegetables. Individuals with diabetes may be cautious about sunflower oil as it might prompt the likelihood of expanding sugar levels.
Rice Bran Oil
A genuinely new child on the piece and a quick rising most loved among the producers, rice-wheat oil is produced using the external layer of the grain of rice. Wellbeing specialists guarantee that it's the most beneficial oil on the planet. Evidently, rice grain oil has a compound called oryzanol which is useful for your cholesterol. It is high in monounsaturated fats and has a decent lot of polyunsaturated fats as well, both the great sort of fats. Since it has a high smoking point, it functions admirably for profound browning chips what not.
After getting to know which oil is good for cooking it is important to know how to dispose of used cooking oil? As it is one of the auspicious steps in order to keep the clean, hygienic kitchen and disease proof.
How to dispose of cooking oil?
Most people would pour cooking oil down the sink but it’s not the best way to dispose of the used cooking oil as it can create the blockage in your sink line when it gets solid. The best way to dispose of the used cooking oil is to pour it into used milk carton or can or any other old unrecyclable container will work. Just throw the container in the trash. Sometimes you can even recycle the cooking oil for various purpose. You can make biodiesel out of it, can use it as lubricant after blending it with some lubrication oil. Sunflower oil, after being used, can be mixed with diesel to run your tractor in farm. There are many other ways you can utilize the used cooking oil. But the best way to dispose cooking oil is to toss it in trash filled in container.
Best cooking oil brand in India
There are literally tones of cooking oil brands in India that serves variety of cooking oil for most of the cooking purposes. Best cooking oils brands in India includes Saffola for healthy hearts. The product portfolio of Saffola includes blend of rice ban and safflower oil called Saffola active and Gold. Other cooking oil brand are Fortune cookin oil, sundrop, Wagga Wagga etc are the top cooking oil brands in India. The brands sells all sort of cooking oil including coconut oil, ground nut oil, sunflower oil etc. there are other micro level brands such as Gemini, Dhara and Rani that has market of cooking oil for limited localities.
Vegetable oils are the triglyceride extracted from plants. Vegetable oil also defined as the plant's oil which is liquid at room temperature. Vegetable oils which are solid at room temperature are known as vegetable fat. Although many parts of the plants can be used to extract vegetable oil, primarily oil is extracted from the seeds.
Uses of vegetable oil
Vegetable oil for cooking is used since ancient times in many cultures. In ancient time large slabs of rocks were used to crush the seeds and then the boiling water was used to extract the oil.
Many oils are consumed directly or as an ingredient in food. Vegetable oils are used in food to serve a number of purposes such as • Shortening – it is used to give a crumbly texture to pastry and cakes
• Flavour – Some vegetable oil such as coconut, olive, sesame, and almond give the food a special flavour
• Taste – it enhances the taste of food products
• Texture – oil gives a nice texture to the food items and do not let them stick more with each other
Unsaturated vegetable oils can be transformed by partial or complete hydrogenation. Hydrogenate help to increase the melting point of oils. Hydrogenated oils are also known as Vanaspati Ghee in India which is also used in cooking. Though the use of hydrogenated oils is never recommended in cooking. Hydrogenated oils are linked to the increased risk of heart diseases and other diseases.
Industrial uses Vegetable oils are also used in the manufacturing of soaps, cosmetics, skin care products, perfumes, and other personal care products. Some vegetable oils are also used in making paints and wood treatment products. In the electrical industry, vegetable oils are used as insulators.
Fuel Some vegetable oils are also used to make biodiesel which can be used as a substitute for conventional diesel.
Pet Food Edible vegetable oils are used in the production of pet foods.
Vegetable oil smoke point
Types of Oil Smoke Point Olive Oil 193 °C (380 °F) Palm Oil 235 °C (455 °F) Peanut Oil 232 °C (450 °F) Safflower Oil 212 °C (414 °F) Soybean Oil 238 °C (460 °F) Sunflower (< 60% linoleic) Oil 227 °C (440 °F) Sunflower (> 70% oleic) Oil 227 °C (440 °F) Canola Oil 238 °C (460 °F) Coconut Oil 175 °C (347 °F) Cottonseed Oil 216 °C (420 °F) Flaxseed/Linseed Oil 107 °C (225 °F) Used oil mainly from industrial fryers in potato processing units, snacks units, and fast food restaurants is recycled and used as a direct fuel, or in the production of biodiesel, animal feed, personal care products, etc.
Is vegetable oil healthy?
There is always an ongoing debate about the health benefit of vegetable oils. Many people have the question Is vegetable oil healthy? should we consume them on daily basis?
Most of the vegetable oils contain more Omega-6 fatty acids than Omega-3 fatty acids. But our body needs a ratio of 1:1 of both the fatty acids. When our body gets higher amount of Omega-6 fatty acids than Omega-3 fatty acids problems starts. Omega-6 fatty acids easily oxidize with light or heat exposure. When these kinds of fats or oils incorporate into skin cells, the sunlight and heat exposure can increase the risk of skin cancer. Some vegetable oils contain healthy monounsaturated and polyunsaturated fats while other contains unhealthy trans fats. Most of the nonorganic vegetable is processed with the chemical solvents. Which is again not good for health.
If you want to use healthier option then you can substitute the vegetable oils to other available options. All substitutes are not appropriate for all kinds of recipes and cooking. Some substitutes have stronger flavours which can alter the taste of your food products. Some substitute has a low smoke point so they can not be used for the baking purpose or high heat cooking.
Many substitutes of vegetable oils offer health benefits but most of them are high in calories and fat. So too much consumption of these substitutes can add extra pounds to your weight. Substitutes for Vegetable oil
Olive oil is considered as one of the healthiest oils which mostly contains healthy monounsaturated fats. Olive oil help to lower the risk of cardiovascular diseases and regulate the blood sugar levels. It is made with the fruit of olive. Before buying the olive oil you must check the labels. Olive oil has a low smoke point so ideally it should be used as a dressing or for the recipes that require low heat. Olive oil should not be used in the recipes that require high heat. Olive oil also has strong flavors so it is not a good choice for the baked food such as cakes, pastries, and biscuits.
Coconut meat is used to make the coconut oil. Though coconut oil contains saturated fats but the fats present in coconut oil are more neutral than other oils. It also contains lauric acid which is a saturated fat but helps to raise the good cholesterol levels. Coconut oil remains solid at room temperature so do not use it in cold recipes. Coconut oil has a high smoking point so you can use it for baking and high heat cooking. The rich flavor of coconut oil will make your baked products tastier.
Flaxseed oil is also known as linseed oil. It is extracted from the seeds of flax plant. Flaxseed oil has laxative effects which help to relieve constipation. It also reduces cholesterol and reduces the risk of heart disease. It has a low smoke point so it should not be used in the recipes that require high heat for cooking. You can also use flaxseed oil in salad dressings. It is a great choice for grilled vegetables.
Avocado oil contains oleic acid which is a healthy monounsaturated fat. Avocado oil is also a great source of antioxidants which fight with the free radicals in the body. It helps to lower the blood pressure, reduce the risk of cancer, and improve the eye health. The oil also has a high smoking point so it is better for grilling, frying, baking, sautéing, etc.
Canola oil vs Vegetable Oil
Vegetable and canola oils both are plant-based oils which remain liquid at room temperature. Both the oils are used in baking and cooking. Canola oil is extracted from the rapeseed plants which is related to the mustard and cabbage plants. On the other hand, soybean oil, sunflower oil, peanut oil, etc can be considered as vegetable oil. Canola oil has medium to a high smoke point so you can use it in baking and high heat cooking.
Nutritional Values of vegetable oil & calories in Vegetable oil
100g of vegetable oil will give you 884 calories. In the below table you can check the nutritional value of vegetable oil.
Nutrition Facts per 100g
% Daily Value Total Fat 100 g 153% Saturated fat 14 g 70% Polyunsaturated fat 33 g Monounsaturated fat 48 g Cholesterol 0 mg 0% Sodium 0 mg 0% TotalCarbohydrate 0 g 0% Dietary fiber 0 g 0% Sugar 0 g 0% Protein 0 g 0% Calcium 0% Iron 0% Magnesium 0% Vitamin A 0% Vitamin D 0% Vitamin B-12 0% Vitamin C 0% Vitamin B-6 0%
Vegetable oils are the essential part of the cooking if they are consumed in a limited amount they are good for health