The 10 best natural oils

The 10 best natural oils

In the past, selecting cooking oil was a simpler decision with limited options like sunflower or olive oil. However, nowadays, there is an extensive variety of oils derived from various plants, nuts, and seeds. This abundance raises the question: Should we incorporate these oils into our cooking or use them as salad dressings? Let's explore and find out.

The 10 best natural oils

1 rapeseed oil

Rapeseed oil offers a range of health benefits due to its composition. It contains essential fatty acids such as omegas 3, 6, and 9, which are beneficial for heart health, brain function, and joint mobility. Additionally, rapeseed oil is a natural source of vitamin E, which plays a crucial role in maintaining healthy skin and a strong immune system. Compared to olive oil, rapeseed oil is high in mono-unsaturated fats and contains less than half the cholesterol-raising saturated fats. What sets rapeseed oil apart is its ability to withstand high temperatures without compromising its antioxidants, characteristics, color, and flavor. This makes it suitable for deep-frying without losing its beneficial properties. Furthermore, it's worth noting that some of the finest rapeseed oils are produced in Britain, adding to its appeal as a top-quality oil option.

2 olive oil

Olive oil is renowned for its numerous health benefits. It is rich in monounsaturated fats, which promote heart health and help lower cholesterol levels. Additionally, olive oil contains powerful antioxidants that combat free radicals, protecting the body from premature aging and reducing the risk of cancer. It can be used for cooking at temperatures up to 180 degrees Celsius, making it suitable for various cooking methods. With its mild flavor, olive oil can be incorporated into a wide range of dishes. However, it's important to note that extra virgin olive oil, which is extracted from the first press, is less stable and is best used in cold preparations to preserve its delicate flavors and beneficial properties.

3 sunflower oil

Sunflower oil is an affordable and easily accessible option that provides several benefits. It is a rich source of vitamin E, a potent antioxidant that fights against free radicals. Just consuming 1-2 tablespoons of sunflower oil can fulfill your daily requirement of vitamin E. Additionally, sunflower oil contains omega-6 polyunsaturated fats, which help reduce cholesterol levels. However, it is important to note that sunflower oil is low in omega-3 fatty acids. Therefore, if you regularly use sunflower oil, it is essential to ensure you obtain sufficient omega-3s from other sources to maintain a balance. Sunflower oil is chemically stable, making it suitable for deep-frying. However, it is advisable not to reuse the oil more than a couple of times. Reheating the oil at high temperatures can lead to the formation of trans fatty acids, which are known to increase cholesterol levels and the risk of certain cancers.

4 groundnut oil

Groundnut oil, also known as peanut oil, is a versatile cooking oil with a high smoking point, making it ideal for various cooking methods such as roasting, frying, and making Yorkshire puddings. Its neutral and light flavor makes it a suitable choice for oriental dishes that require delicate flavor combinations. However, it is crucial to exercise caution as groundnut oil is derived from peanuts. Individuals with nut allergies should avoid consuming this oil to prevent any adverse reactions.

5 sesame oil

Light sesame oil is a fantastic option for those seeking cholesterol-lowering omega-6 fatty acids. It can be used for deep-frying purposes. On the other hand, dark or heavy sesame oil, which is made from roasted sesame seeds, adds a delightful and rich flavor to stir-fried meats and vegetables. It is widely used in oriental cuisine, where its distinct flavor serves as a seasoning in its own right. Including sesame oil in your dishes can enhance their taste and provide additional health benefits.

6 avocado oil

Avocado oil may not contain significant amounts of omega-3 fatty acids, but it is a valuable source of monounsaturated fats. Additionally, it is abundant in vitamin E, which promotes healthy skin. Avocado oil has a pleasant, slightly nutty flavor that complements salads and rice dishes when used as a drizzle. Moreover, it is suitable for cooking purposes due to its higher smoking point compared to many other oils. This means that avocado oil can be used for grilling, sautéing, and stir-frying without compromising its quality. Its versatility and health benefits make it a favorable choice for both culinary and nutritional purposes.

7 walnut oil

Walnut oil is a delightful and fragrant oil with a nutty flavor that serves as a good source of omega-3 fatty acids. It is particularly enjoyable when used as a dip alongside a quality balsamic vinegar, paired with freshly torn warm breads. Walnut oil is also excellent for drizzling over salads and risottos, and it pairs wonderfully with white fish, meat, mozzarella, and goat's cheese. However, it's important to note that walnut oil tends to become bitter when exposed to high heat during cooking. Therefore, it is best used in its raw form. Additionally, this oil has a tendency to spoil quickly, so it is advisable to purchase it in small quantities and store it in a cool and dark place to maintain its freshness.

8 linseed oil

Linseed oil, also known as flaxseed oil, is an exceptional source of omega-3 fatty acids, particularly for strict vegetarians who rely solely on plant-based foods to obtain this essential nutrient. Omega-3 fatty acids play a crucial role in reducing the risk of heart disease and stroke, enhancing concentration (especially in children), alleviating symptoms of inflammatory conditions like rheumatoid arthritis, and potentially aiding in the prevention of Alzheimer's disease. However, it's important to note that linseed oil is not suitable for cooking, as exposure to heat can result in a bitter taste and quick rancidity. Proper storage in a cool and dark place is essential to preserve its freshness. It is worth mentioning that studies indicate that if linseed oil becomes rancid, the benefits it offers may be nullified or even reversed.

9 hazelnut oil

Hazelnut oil is a valuable source of Vitamin E, which plays a crucial role in maintaining heart health, promoting healthy skin, supporting reproductive system function, and boosting the immune system. Although hazelnut oil may be slightly more expensive and not as widely available as other oils, it is worth the effort to seek it out. You can find it at local health food stores or online. Hazelnut oil is perfect for drizzling over salads, rice dishes, or fresh pasta, as it adds a delightful and subtle nutty flavor that enhances the overall taste experience.

10 Rice Bran Oil

Rice bran oil has gained popularity in many restaurants as a replacement for oils containing trans fats, particularly in deep fryers. It is a rich source of vitamin E complex, antioxidants, and various micronutrients that help combat free radicals and counteract the effects of aging. Compared to other cooking oils, rice bran oil contains a higher concentration of these beneficial components, contributing to its exceptional shelf life.

Notably, rice bran oil strikes an optimal balance of saturated, monounsaturated, and polyunsaturated fats, as recommended by esteemed organizations like the American Heart Association and the World Health Organization. It is considered the preferred oil for improving serum cholesterol levels and reducing the risk of cardiovascular diseases.

One remarkable feature of rice bran oil is its ability to reduce oil absorption in foods by up to 20%. This results in reduced calorie intake, lighter and better-tasting dishes, and enhanced flavor and palatability. Moreover, its lower oil absorption makes it a more economical choice.

For individuals with intolerances to other cooking oils, rice bran oil serves as an excellent alternative due to its hypoallergenic nature.

Rice bran oil naturally contains a range of antioxidants, including tocopherols, tocotrienols, gamma oryzanol, phytosterols, polyphenols, and squalene. These antioxidants offer further health benefits.

With its high smoke point, rice bran oil is perfect for deep frying, pan-frying, and stir-frying. It is widely regarded as a premium option to replace hydrogenated oils containing trans fats in deep fryers. Additionally, rice bran oil produces fewer polymers during cooking, resulting in improved flavor and easier clean-up.