Ranking the top healthy and unhealthy cooking oils

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Cooking oil is a part of every kitchen and is considered an essential commodity. Cooking oil is a staple in almost every household, which is why it becomes extremely important to understand which oils are bad and good for you. In today's blog, we will take a look at 3 oils that are bad for you and 3 oils that are good for you.


The Bad Ones:

Hydrogenated Oils:

Usually found in processed foods and a source of trans fats, these fats have been declared unfit for human consumption. Prepared by adding hydrogen to liquid fats such as vegetable oil, sunflower oil, and other liquid fats, these oils have been proven to demonstrate carcinogenic properties. Sold in the form of diet or low-cholesterol butter and vanaspati ghee, these oils should be avoided at all costs.

Palm Oil:

Comprising equal parts saturated fat and unsaturated fat, palm oil is not just bad for humans, but for the environment as well. Since it contains high levels of saturated fats, diabetics should particularly be wary about consuming this oil, as it is known to trigger cardiac issues among those who suffer from glucose impairment. Palm oil is also known to be one of the major reasons for deforestation across the globe.

Fish or animal fat:

While it is not all that common, many cultures and regions use animal or fish fat in their cooking. This is extremely unhealthy, as animal fats are not just high in saturated fats but also in trans fats, and as we've discussed above, trans fats in particular aren't fit for human consumption. Moreover, many fish oils have a low smoking point, which can result in the oil releasing harmful toxins, especially when used for cooking.

The Healthy Ones:


Traditionally used in Indian households, ghee, or clarified butter, is renowned for its medicinal and ayurvedic properties and is also a rich source of vitamin A, vitamin E, and vitamin K if the source of ghee is the milk from grass-fed cows. It also contains butyric acid and can also aid in digestion, attract toxic elements in the body and help in cleansing the body of harmful stuff. 

Olive oil:

Popular in Europe, olive oil is an excellent source of heart-healthy fats. About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids. But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content. Oleic acid is known to be an anti-inflammatory, although it has a negative effect on genes linked to cancer. Whenever shopping for Olive oil, try procuring one that is cold-pressed.

Peanut Oil:

As an oil with a high smoking point, peanut oil is ideal for cooking. Half of peanut oil is monounsaturated fat, making it a heart-healthy oil. When purchasing peanut oil, try to procure one that is cold-pressed. Peanut oil is also a great source of vitamin E, containing 11% of the recommended daily intake and has one of the highest monounsaturated fat contents among cooking oils.

Cooking oils are an essential part of your kitchen and knowing which ones to use and which to avoid can help you stay healthy and illness-free for years to come. To get further updates, continue following us and stay healthy.

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