Cooking with healthy oils is an essential part of a balanced diet. While ghee is a popular choice in Ayurvedic cooking, there are many other options to consider. In Ayurveda, healthy oils are categorized based on the three doshas: Vata, Pitta, and Kapha. Here are ten of the healthiest cooking oils that are great for almost everyone:
1. Ghee (Clarified Butter)
Ghee is a wholesome and nourishing oil that is excellent for all three doshas, although those with Kapha constitution should limit their intake. Ghee is used extensively in Indian cooking and is suitable for people with lactose or casein sensitivities.
2. Sesame Oil
Organic sesame oil is one of the top ten healthiest cooking oils in Ayurveda. It is warming and great for Vata and Kapha body types. Avoid refined sesame oil as it loses essential vitamins and minerals, making it toxic.
3. Coconut Oil
Coconut oil is suitable for those with Pitta constitution. It is a saturated fat that can help with weight loss, speed up metabolism, promote vitality, and keep you energized. It has a therapeutic impact on the brain, helping to prevent disorders like Alzheimer’s and epilepsy.
4. Pure Sunflower Oil
Sunflower oil is rich in Vitamin E and has a high smoke point, making it ideal for frying. It has a mild flavor and can be used for almost anything, except low-heat healthy cooking.
5. Mustard Oil
Mustard oil is loaded with Omega 3, 6, and 9 fatty acids, making it good for the heart. It is also packed with vitamins A, D, and E.
6. Peanut Oil
Peanut oil has a high smoke point, making it ideal for roasting, stir-frying, deep-frying, and baking. It has a mild flavor and is best used for dishes that have a neutral taste.
7. Olive Oil
Regular olive oil is the healthiest oil to cook with since it retains its essential properties even when heated. Extra virgin olive oil is best used for salads to avoid it turning into trans-fats.
8. Avocado Oil
Avocado oil is a healthy oil that lowers bad cholesterol, increases good cholesterol, and is great for people with arthritis due to its anti-inflammatory properties. It has a high smoke point of 520°F, making it suitable for high-heat cooking and salads.
9. Grapeseed Oil
Grapeseed oil is a healthy and cheaper alternative to olive oil. It is enriched with Vitamin E and Omega 6 fatty acids, helping to maintain hormonal balance. It has no significant flavor and is suitable for cooking.
10. Edible Almond Oil
Almond oil is a healthy but expensive oil with a smoke point of 420°F. It retains essential properties that protect your heart and gut health, making it ideal for cooking.
