Not all oils are made equal, so when you are choosing one, ensure that you reach for the right one. You must factor in the smoking point as cooking at high temperature with an oil that has a low smoke point can not only damage the nutrients but also produce free radicals. This also means that some oils are better for cooking at higher temperatures than others. Keep reading to find out which oil is healthy for cooking ad when you should use them.

Peanut Oil (Best)

Peanut oil has a higher smoking point than many other oils, so if you are going for an indulgent fried food day, you know what to pick. The oil contains resveratrol like red wine which protects the heart. Moreover, it contains a healthy amount of mono and polyunsaturated fats. However, it can be potentially deadly if you have nut allergies, so avoid if you have one. Olive Oil Coating on Stainless Steel Vessels May Halt Bacterial Growth.

Vegetable Oil (Worst)

Vegetable oils might sound natural but about 99 percent of the time a bottle of vegetable oil is just soybean oil. If you do not believe us, you can simply look at a vegetable bottle the next time you go to the grocery store. You will likely see just one ingredient: soybean oil.

Walnut Oil (Best)

Just like peanut oil, walnut oil also contains healthy polyunsaturated fats that help lower bad cholesterol. While it may not be great for frying or sautéing, it can be a great option for salad dressing.

Canola Oil (Worst)

Like vegetable oil, canola is believed to be made of natural ingredients. What’s worrisome is the oil’s controversial genetically modified history. While the taste is light and the high smoke point of canola oil makes it great for all-around cooking, it can be difficult to find an oil that is labelled ‘organic’.

Extra Virgin Olive Oil (Best)

Extra virgin olive oil contains high levels of vitamins A and E as well as chlorophyll and magnesium for healthy hair, skin, and eyes. It is also high in healthy monounsaturated fats, which help lower bad cholesterol levels and your risk of heart disease. Extra virgin olive oil, which comes from the first pressing of olives, is great for drizzling onto veggies or in salad dressings, but not so much for cooking at high heat, since it has a low smoking point.

Sunflower Oil (Worst)

While sunflower oil is not the worst cooking oil, its high omega-6 fatty acids makes it a questionable ingredient in cooking. Omega-6 fatty acids can lead to inflammation in the body. If you must cook with sunflower oil, be sure to balance it out with foods rich in omega-3 fatty acids, as they are anti-inflammatory.

Coconut Oil (Best)

Coconut oil contains lauric acid, a type of saturated fatty acid that increases HDL or good cholesterol in the body. It also has a high smoking point, so use it when you are cooking or frying at a high temperature. You can also substitute the oil for butter in many types of baked goods since it imparts a flaky, buttery-like consistency - just use it in moderation as coconut oil contains more calories than butter. Is Coconut Oil Really ‘Pure Poison’? Expert Reveals The Truth About The Controversial Superfood.

Rice Bran Oil (Best)

Rice bran oil can be ideal for frying food due to its high smoke points. It is heart-healthy and ideal for people who suffer from coronary artery disease and atherosclerosis.  Deciding whether it is healthier than other natural oils can be tricky, but owing to the higher smoke point of rice bran oil it can be considered a little healthier than other oils.

When shopping for cooking oil, read the labels carefully and choose oils that have not been refined chemically. Look for descriptions like cold-pressed or organic to reap the most nutrition benefits from each type, and check the ingr

(The above story first appeared on LatestLY on Jul 25, 2019 06:17 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).