NUTRITION

Which is the Best Cooking Oil? Here are 7 Healthy Options for Weight Loss!

Peanut oil is a cholesterol-free oil and a good source of oleic acid

Almond oil is a healthy cooking oil with 65% monounsaturated fat

Monounsaturated fats in cooking oil help reduce cholesterol level

B
Bajaj Finserv Health
October 25th, 2021
7 mins read

Food plays a crucial part in weight management, and so does the cooking oil you use in your kitchen! Health-conscious people often avoid consuming excessive amounts of oils in their meals. However, foods prepared without oil don’t taste as good. Did you know that oil can also increase the feeling of fullness or satiety? This is important as if you don’t feel full, you will be tempted to eat more.

According to recent studies, 25-30% of the urban population in India has high cholesterol [1]. Although not all oils are good for your health, you can use a low cholesterol oil or a cholesterol-free oil to help you lose weight. Oils contain both unsaturated and saturated fats. Of these, be wary of saturated fats as they can impact your health negatively.

Read on to know which healthy cooking oil is the best oil for high cholesterol or the best oil to lower cholesterol.

Additional Read: Best Foods to Gain Weight Quickly 

healthy cooking oil

  • Olive oil 

Olive oil contains monounsaturated and saturated fat. Monounsaturated fat helps you lower your cholesterol level. Whether you use extra virgin olive oil or pure olive oil, both are great for cooking and losing weight. This healthy cooking oil is rich in antioxidants and vitamin E. Research suggests that consuming 1 ½ tablespoon of olive oil every day reduces the risk of coronary heart disease [2]. Olive oil is known to boost heart health and prevent cancer.

  • Canola oil 

Canola oil is a good source of monounsaturated fats and polyunsaturated fats. It also contains omega-3 fatty acids. This cooking oil can be used in salad dressing, baking, or stir-frying. Compared to olive oil, canola has a fewer amount of antioxidants. It also allows you to cook at higher temperatures when compared to olive oil. This makes it a preferred choice for searing, sautéing or making gravies. This low cholesterol oil also lowers the risk of cardiovascular diseases.

healthy cooking oil

  • Coconut oil

Coconut oil is used as a staple cooking oil in southern India. Interestingly, coconut oil contains 87% saturated fat and only 6% monounsaturated fat. Although it is high in saturated fats, it serves as a healthy cooking oil. Extracted from coconut kernel, it contains medium-chain triglycerides that help you lose weight. It is better to use extra virgin oil as it is one of the best oils to decrease fat from the abdomen.

  • Peanut oil 

Peanut oil is a good source of oleic acid, which is a monounsaturated fat that lowers appetite and helps you lose weight. You can use this cooking oil for deep frying as it has a high smoking point. To add to its benefits, it is a cholesterol-free oil. Although many people are allergic to peanuts, highly refined peanut oil is not considered an allergen [3].

  • Rice Bran oil 

Rice bran oil is one of the healthy cooking oil obtained from risk husk. It offers you the benefits of vitamin E, vitamin K, and phytosterols. It also contains antioxidants. The monounsaturated fatty acids in rice bran oil help lower cholesterol and reduce the risk of heart diseases. A study found that rice bran oil significantly lowers bad cholesterol and increases good cholesterol in your body [4]. It makes a perfect cooking oil for stir-fries and deep-fried dishes due to its nutty flavor and high smoke point. This low cholesterol oil also help you lose weight.

cooking oil

  • Almond oil 

Almond oil is rich in monounsaturated fats and has a lower amount of saturated fats. It contains 65% monounsaturated fat and 7% saturated fat. Compared to other oils on the list, almond oil has more calories. However, it can help you reduce weight when used in moderation. Use unrefined almond oil for cooking as it is high in nutrients. Almond oil boosts your heart health and is enriched with antioxidants.

  • Sesame oil 

Sesame oil contains polyunsaturated fatty acids. This fat influences the levels of leptin, a hormone in your body that lowers appetite and fat deposition. Sesame oil is popular in Asian and Middle Eastern countries. This cooking oil is said to be better than olive oil for controlling cholesterol. This oil helps you maintain blood pressure and reduce body mass and weight.

Additional Read: How to Lose Weight with an Easy Indian Diet Plan

Start paying attention to the cooking oil in your meals and use the best oil for cholesterol reduction or control. Eating healthy, maintaining a healthy lifestyle, and doing regular exercise are equally important for losing weight. Keep your weight and health in check by booking an online doctor consultation on Bajaj Finserv Health. Consult with dieticians or nutritionists to help you choose the best cooking oil for your and your family’s health!

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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