Top cooking oils used worldwide: Health benefits, regional preferences, and India’s popular choices

Top cooking oils used worldwide: Health benefits, regional preferences, and India’s popular choices

Cooking oils are plant, animal, or synthetic fats used in frying, baking, and other types of cooking. They are also used as salad dressings and flavour enhancers. Some oils are cold-pressed, retaining nutrients, while others are refined for a longer shelf life.

Health benefits of cooking oils

Cooking oils play a vital role in maintaining health. They provide essential fatty acids and fat-soluble vitamins like A, D, E, and K. However, the type and quantity of oil matter greatly.

Monounsaturated fats (MUFA): Monounsaturated fats are heart-friendly. Oils like olive oil, canola oil, and peanut oil are rich in MUFAs. They help reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL).

Polyunsaturated fats (PUFA): Polyunsaturated fats are abundant in oils like sunflower, corn, and soybean oil. These fats include omega-3 and omega-6 fatty acids, which are crucial for brain and heart health. However, maintaining the right omega ratio is critical.

Saturated fats: Coconut oil, palm oil, and butter are rich in saturated fats. While they provide quick energy, excessive consumption can increase cholesterol levels.

Trans fats: The unhealthy component - Partially hydrogenated oils, like margarine, contain trans fats. They increase LDL cholesterol and decrease HDL cholesterol, leading to cardiovascular diseases.

Popular cooking oils worldwide

Different regions have unique preferences influenced by local crops, cuisines, and traditions. Let’s explore the top cooking oils globally.

  1. Olive oil – Mediterranean favourite: Olive oil is a staple in Mediterranean cuisine. Rich in antioxidants and MUFAs, it lowers inflammation and supports heart health. Extra virgin olive oil is the least processed and retains the most nutrients.
  1. Canola oil – North American pick: Canola oil is light, neutral, and versatile. It has a high smoke point, making it ideal for frying. Its omega-3 content supports brain and heart health.
  1. Avocado oil – Gourmet choice: Avocado oil is gaining popularity worldwide. It contains MUFAs and vitamin E, which promote skin health. Its high smoke point makes it perfect for high-heat cooking.
  1. Sunflower Oil – Eastern European Staple: Sunflower oil is widely used in Eastern Europe and India. It’s rich in PUFAs and vitamin E, beneficial for cardiovascular health.
  1. Soybean oil – Asian essential: Soybean oil dominates Asian cooking. It contains omega-6 fatty acids and plant-based sterols, which lower cholesterol levels.
  1. Palm oil – African and southeast asian choice: Palm oil is affordable and widely used in Africa and Southeast Asia. However, its high saturated fat content has raised health concerns.
  1. Coconut oil – Tropical treasure: Coconut oil is common in tropical regions like India, the Philippines, and Sri Lanka. Its medium-chain triglycerides (MCTs) provide quick energy and boost metabolism.
  1. Grapeseed oil – European elegance: A byproduct of winemaking, grapeseed oil is rich in antioxidants and has a mild flavour. It’s great for sautéing and salad dressings.

Regional preferences in cooking oils

Cultural and climatic factors shape oil choices worldwide.

North America: Canola, corn, and soybean oils dominate the North American market. These oils are used in processed foods, deep-frying, and baking due to their affordability.

Europe: Europeans prefer olive oil, grapeseed oil, and sunflower oil. These oils align with the region’s emphasis on heart-healthy diets.

Asia: Asian cuisines favour sesame, soybean, and coconut oils. Sesame oil adds a nutty flavour, while coconut oil is a staple in South Indian and Thai dishes.

Africa: Palm oil is widely used in African stews and soups. Its bright orange hue comes from carotenoids, which provide vitamin A.

Latin America: Avocado oil and soybean oil are popular in Latin America. Traditional recipes often incorporate these oils for their rich taste and health benefits.

India’s popular choices in cooking oils

India’s diverse culinary heritage reflects in its choice of cooking oils. These oils are deeply rooted in tradition and adapted to regional needs.

  1. Groundnut oil: Groundnut (peanut) oil is widely used in South Indian and Maharashtrian cuisines. Its mild flavour complements spices and enhances curries.
  1. Mustard oil: Mustard oil is a North Indian favourite. Known for its pungent flavour, it has antimicrobial properties and aids digestion.
  1. Coconut oil: Coconut oil is indispensable in Kerala and coastal cuisine. It’s used for sautéing, frying, and even skincare.
  1. Sesame oil: Sesame oil, known as til oil, is common in Tamil Nadu and Andhra Pradesh. It adds a nutty flavour to dishes and is often used in traditional sweets.
  1. Rice bran oil: Rice bran oil is gaining popularity for its high smoke point and neutral flavour. It’s rich in oryzanol, which helps reduce cholesterol.

Choosing the right oil: Technical insights

Selecting the right cooking oil depends on factors like smoke point, nutritional profile, and cooking technique.

Smoke Point: The smoke point is the temperature at which oil begins to burn and release harmful compounds. High-smoke-point oils like rice bran, avocado, and sunflower oil are ideal for frying, while olive oil suits low-heat cooking.

Fat Composition: Check the ratio of saturated, monounsaturated, and polyunsaturated fats. Balancing these fats ensures a healthy diet.

Processing: Cold-pressed oils retain nutrients and flavour. Refined oils last longer but lose nutritional value during processing.

Sustainability concerns in cooking oils

Sustainability is an important aspect of oil production.

  • Palm Oil: Palm oil farming contributes to deforestation and habitat loss. Opt for RSPO-certified sustainable palm oil.
  • Coconut Oil: While eco-friendlier, coconut farming has a lower yield compared to other crops.
  • Olive Oil: Olive oil production is water-intensive, but sustainable practices are being adopted.

Consumers can choose oils with eco-certifications to reduce their carbon footprint.

Tips for storing cooking oils

Proper storage preserves the quality and shelf life of cooking oils.

  • Store oils in cool, dark places to prevent oxidation.
  • Use airtight containers to avoid exposure to air and moisture.
  • Avoid reusing oil multiple times, as it degrades with each use.

Cooking oil trends in 2025

The cooking oil market is evolving with changing consumer preferences.

  • Health-conscious choices: Oils rich in omega-3, like flaxseed and chia seed oil, are gaining traction.
  • Infused oils: Garlic, chili, and herb-infused oils add flavour and health benefits.
  • Alternative oils: Algae oil and hemp seed oil are emerging as sustainable alternatives.

Conclusion: A world of choices in cooking oils

Cooking oils are integral to culinary traditions worldwide. Each oil brings unique flavours and health benefits. In India, the diversity of oils reflects its rich cultural heritage. Whether you prioritize health, taste, or sustainability, there’s an oil for every need.

This write-up provides a comprehensive guide to the top cooking oils. Choose wisely to enhance your cooking and support your health.

Image Courtesy: ACCENTERRA

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