Tel, that tells you a tale

Choosing the Healthiest Cooking Oils Cooking with the healthiest cooking oils is a big part of meal prep, adding flavour to many dishes. However, navigating which oils are best – or worst – for your health can be a challenge. Olives, avocados, and almonds are excellent sources of monounsaturated fats. Try to use extra virgin olive oil as often as possible. Almond, peanut, avocado, and Kachi Ghani oils are among the healthiest cooking oils. They are rich in vitamins and suitable for baking or cooking at higher temperatures. Omega-3 and Omega-6 Fatty Acids Place more emphasis on consuming foo...
Tel, that tells you a tale

Choosing the Healthiest Cooking Oils

Cooking with the healthiest cooking oils is a big part of meal prep, adding flavour to many dishes. However, navigating which oils are best – or worst – for your health can be a challenge.

Olives, avocados, and almonds are excellent sources of monounsaturated fats. Try to use extra virgin olive oil as often as possible. Almond, peanut, avocado, and Kachi Ghani oils are among the healthiest cooking oils. They are rich in vitamins and suitable for baking or cooking at higher temperatures.

Omega-3 and Omega-6 Fatty Acids

Place more emphasis on consuming foods rich in omega-3 fatty acids. Choose oily seafood such as salmon, herring, and mackerel, along with nuts and seeds like walnuts, chia seeds, and flaxseeds. There is generally no need to worry about omega-6 intake, as most modern diets already contain sufficient amounts.

How to Maximise the Benefits of Healthy Oils

You don’t have to choose between taste and health when cooking with oils. However, remember that quality always trumps quantity. Minimising overall fat usage is key.

Regardless of the type, oil is still a fat. Fats provide 9 calories per gram, while proteins and carbohydrates provide only 4 calories per gram. Even healthier oils like olive and avocado oil should be used in moderation. Ideally, 25–35% of your daily calories should come from fat.

1. Pick Olive Oil More Often

Replacing saturated fats such as butter with olive oil can help lower LDL (bad cholesterol) and increase HDL (good cholesterol). Olive oil contains beta carotene and vitamins A, E, D, and K, all of which support essential bodily functions.

Extra virgin olive oil also contains hydroxytyrosol, a powerful polyphenol known for protecting the skin and body by neutralising free radicals.

2. Consider Your Entire Diet

Simply reducing fat intake is not always healthy. Many low-fat diets compensate for taste loss by adding sugar, which is not a healthier alternative. Focus on a balanced diet that includes a variety of nutrient-dense foods along with moderate amounts of healthy fats.

3. Choose Sautéing Over Frying

Frying uses large quantities of oil at high temperatures, encouraging the formation of free radicals. Sautéing, on the other hand, uses smaller amounts of oil and shorter cooking times, making it a healthier option.

Baking, grilling, or quick sautéing reduces fat intake. Always use the minimum quantity of oil necessary, even when cooking at high temperatures.

4. Ensure Your Oil Is Fresh

When oils are stored for long periods, they oxidise and produce harmful free radicals. Purchase smaller quantities of oil and replace any that smell bitter or unpleasant.

Store oils in a cool, dark, and dry place and use them within 30–60 days after opening. Grapeseed and walnut oils should be stored in the refrigerator to prevent spoilage.

Wood-Pressed Oils

Wood-Pressed Coconut Oil

Wood-pressed coconut oil comes in two varieties: refined and unrefined (virgin).

Refined wood-pressed coconut oil has a high smoke point of 450°F (232°C), making it suitable for sautéing and roasting. It has a mild coconut flavour and is extracted using cold-press methods.

Virgin wood-pressed coconut oil has a stronger coconut aroma and can be used at temperatures up to 350°F (177°C). Both types can replace butter or other oils in baking using a 1:1 ratio.

Wood-Pressed Groundnut Oil

Wood-pressed groundnut oil is minimally processed, making it healthier than refined oils. It retains a richer, more authentic flavour along with essential nutrients.

Key Benefits

  • Rich in antioxidants: Cold-pressed extraction preserves natural antioxidants, vitamins, and minerals.
  • Promotes heart health: High HDL levels, plant sterols, and resveratrol help regulate cholesterol and blood pressure.
  • May help fight cancer: Bioactive compounds and phytosterols are linked to reduced risk of certain cancers.
  • Boosts skin health: High vitamin E content improves skin hydration and reduces signs of ageing.
  • Improves insulin sensitivity: Monounsaturated and polyunsaturated fats help regulate blood sugar levels.

Wood-Pressed Peanut Oil

  • Extracted using traditional cold-press methods
  • Highly nutritious and preservative-free
  • Made from premium-quality groundnuts
  • Ethically sourced from small-batch farmers
  • Cold-pressed at low speed with minimal heat
  • A healthier alternative to refined oils

Pros of Kachi Ghani Oil

Kachi Ghani oil is extracted using cold-press methods and is rich in monounsaturated fatty acids (MUFA). It helps lower bad cholesterol, improves circulation, and supports heart health.

Mustard oil (Kachi Ghani tel) is also rich in alpha-linolenic acid, which is associated with a lower risk of ischemic heart disease.