There are umpteen kinds of oils in the market. We have to research on all before deciding on which one to use. Anyway, all oils have about 120 calories per tablespoon. I remember reading somewhere that you could eat two apples for that number of calories you consume in a tablespoon of oil.
So, the first rule with cooking oils is to use as little as possible. Oil is nothing but fat, and too much fat can contribute to obesity. I shall suggest below some ways for using and choosing the oil wisely.
Butter is tasty but you shouldn’t substitute it for oil. Margarine is less fatty, as compared to butter. Sometimes, I use a spoonful of margarine to my cooking, just to enhance the taste. That’s okay!
Use a non-stick pan for seasoning or doing any kind of frying.
If you’re looking for flavor, you must choose a stronger oil such as Sesame oil, (also known as Gingilly oil in India). It is a real pity that we don’t get gingilly oil here in this part of the world, where I live, but I am sure you will find it in bigger provinces in Canada and other parts of the world.
Peanut oil gives a mild, nutty flavour to salad dressings when mixed with vinegar. I use them occasionally.
If you’re looking for a cooking oil to fry foods, you must choose one that won’t burn quickly. Corn, sunflower and Soya oils are excellent choices. Corn, and sunflower and soya oils are high in polyunsaturated fats, which are good for you, but should be used sparingly. Corn oil is tasteless and is excellent for cooking because it can withstand high temperatures without smoking. I used corn oil for many years in Saudi Arabia, and continue to use the same in Canada, though we are exposed to so many other varieties of oils here.
You should remember that fried foods absorb quite a bit of the oil they are cooked in and therefore are much higher in calories and fat.
Olive and Canola oils are good oils to use for cooking. They contain high levels of monounsaturated fats, which may decrease overall cholesterol levels without decreasing levels of HDL(good) cholesterol. They are good for your heart and arteries. If you have heart disease or are at high risk for heart disease, these oils are smart choices. Olive oil is the preferred oil because it has 30-40 different antioxidants.
You can try using Extra Virgin Olive oil for making salads. I can assure you of the rich taste and flavour, plus it is light. It doesn’t add to your calories. Tastes good with salad greens.
Here, many people use Canola oil, though there is so much controversy about using that oil. Nutrition experts recognize canola oil as having the best fatty acid ratio. Research indicates that fatty acid composition of canola oil is most favourable in terms of health benefits. When canola oil is compared to other oils in today’s market, canola oil has the lowest level of saturated fat(7 per cent), it is relatively high in monounsaturated fat(61 per cent), and canola oil has a moderate level of polyunsaturated fat(22 per cent). So, make your own judgment!
You can boost your omega-3 fatty acid intake by choosing Walnut oil. Omega-3 fatty acids are found in fatty fish such as salmon, trout and mackerel. They are important and good for maintaining a healthy heart. Walnut oil gives a mild nutty flavour to your dish and tastes really good if you mix it in salad dressings along with vinegar.
Mustard oil is good for flavouring western food preparation. Actually, it acts as a preservative, and gives flavour to chutneys and pickles. It has a good nutritive value as well.
Palmolein Oil can be used for making snacks. But use it sparingly. It may enhance the flavour of your dish, but it is more fatty as compared to other oils.
In India, I know you get Dalda Vanaspati, which is used as a multi-purpose cooking medium Yes, it does contain vitamin A, E, and D. Still, using it in moderation is wise! The light vanaspati also adds taste to the food.
Here we also get Vegetable oil spray . Pam is a popular brand. Other cooking sprays are also available in the market. If you are making dosa, it is easier as well as healthier to spray before making, as spraying means you are using only little oil. You can also use a pastry brush to apply oil to pans if you’re trying to reduce your fat in your dishes.
I think I have covered almost all the oils used today. Please be careful while using them. Moderation is the key to good health. Hope you find this review helpful. I am sure you’ll make a wise oily choice. Stay longer and healthy.(for hundred years!)