Cooking oils are not a food group but they provide us with essential nutrients. Fats are an essential part of our diet and are important for good health. There are different types of fats, with some fats being healthier than others. To make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet. When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain or health issues. Fats are higher in energy than any other macronutrients and so eating less fat overall is likely to help with weight loss.

Some oils are listed below which contains more good fats for you than the saturated ones:

• Sesame: This oil comes in two colors. The lighter one is used in India and the Middle East and is pressed from unroasted sesame seeds. With a mild flavor and a high smoking point it is ideal for Indian cooking. The darker variety has a distinct aroma and taste which works very well in Asian food in stir-fries. Both types of oils are high in polyunsaturated fats but they should never be heated for too long. Sesame oil is also enriched with Vitamin B-6, copper, calcium, iron and magnesium.

• Olive: Olive oil can be consumed regularly as it will help you lower the risk of heart diseases and breast cancer. Because of its high monounsaturated fat content, it lowers cholesterol as well. It is brilliant for any Mediterranean dish, great for pasta and risottos, breakfast items and works like a dream with eggs, pancakes, etc.

• Rice Bran: It is a good source of vitamin E and antioxidants. Rice bran oil is made from the outer layer (also known as bran) of the grain of rice. Health experts claim that this is the healthiest oil on the planet. It has a chemical called oryzanol which is good for cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too, both the good type of fats. As it has a high smoking point, it works well for deep frying too.

• Sunflower: The Sunflower oil is extracted from the seeds of sunflowers. It has a high quantity of vitamin E, which makes it excellent for being used in cosmetic products. This nutritious oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Having a high smoking point, this oil holds its nutritional content at higher temperatures also, which is probably why this oil is widely used in deep frying food items.

• Canola: Canola oil is derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats. Of all vegetable oils, this oil has the least amount of saturated fats. Like other good oils, it too has a high smoke point and can be helpful for high-heat cooking. Canola has the smallest amount of saturated fat and the most heart-healthy omega-3 fats of any of the common cooking oils. It’s also a good source of vitamins E & K.