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Healthy Cooking Oil: A Way for Healthier Living

Updated on Jun 4, 2021 by Jessica Parker
healthy cooking oil

The surge in the popularity of healthy cooking oil is tremendous in the last recent years. As the world is becoming more and more aware of its ways of living, many of our usual food habits have also been transformed towards conscious eating habits. This has inclined us towards forming a healthier and fitter version of ourselves.

One of the major transitions that can be seen is the increasing use of healthy cooking oils. These are quite popular while preparing majority of the dishes. If you are someone who is thinking of switching to healthy cooking oil, take a look at our most recommended cooking oil brands. Before we continue any further, let's first understand a few basics.

What categorizes as healthy cooking oil?

The recovering oil from healthy sources like avocados and olives falls under the category of healthy cooking oil. Such oil contains fewer trans fats and bad calories

Avocados, and olives that provide fewer trans fats, and 'bad calories', resulting in a light but tasty food. Cooking food with such oil allows you to indulge, in your favorite finger-licking foods without much guilt. I am sure you are familiar with olive oil for a start. Although olive oil is extensively popular as a healthy cooking option, other options like Canola oil, Avocado, and Grapeseed oil are also available.

These cooking oil options are high in monosaturated fats, making them suitable for the heart and body. In fact, such oils can be a good alternative to use while seasoning your griddles, instead of normal vegetable oil.

We're going to discuss in detail the health-brigade favorites, Grapeseed oil, and the Avocado oil, and compare them with our favorite Olive oil. Let’s delve into this topic by talking first about the Grapeseed oil and everything about it.

What is Grapeseed Oil?

Grapeseed oil is a by-product of the wine-making process obtained by pressing the grape seeds. This oil is high in omega chain fatty acids responsible for keeping our cardiovascular health in check.

Check out the Iberia Grapeseed Oil and the La Tourangelle, Grapeseed Oil, they are perfect for cooking, frying and baking.

Benefits of Grapeseed Oil

Lowers cholesterol levels

Well for a start, Grapeseed oil contains high levels of monosaturated fats that help the body regulate high cholesterol levels. The lower levels of trans fats in this oil allow you to maintain your cholesterol levels.

Relieves inflammation

Grapeseed oil helps relieve your body from inflammation due to the presence of Vitamin E. Vitamin E can protect the body from free radicals responsible for cancer, cardiac diseases and many other chronic illness.

Increases insulin resistance

Consuming Grapeseed oil regularly helps the body increase its insulin resistance by allowing the body to use glucose levels effectively. As the glucose levels are regulated, diseases like diabetes are kept at bay.

Effective anti-Platelet properties

Grapeseed oil exhibits anti-platelet properties which reduce the body's tendency to clot blood and allows regulated blood flow.

But, is there a flip side too?

There is no doubt Grapeseed oil indeed is beneficial for health and are quite common in salads and dressings. However, there are a few reports that points towards the downsides of using Grapeseed oil over a long period. Some researches do show that Grapeseed oil is rich in omega 6 acids that may lead to some levels of inflammation in the body if used for a prolonged period. This is because of the presence of polyunsaturated fats that makes this oil unsuitable for mainstream cooking purposes. This healthy cooking oil, if processed under high temperatures, activates its harmful compounds thus, harming the body.

Where & How to Use Grapeseed Oil

Grapeseed oil has a light, clean taste and is popular for infusions while roasting garlic,  dressings, sauteing and searing. Grapeseed oil has a high smoke point prohibiting its use in mainstream cooking. So next time, you are planning on a barbecue, try using a coating of Grapeseed oil instead of the usual oil and see the difference yourself.

But many would argue that Olive oil is a better substitute than Grapeseed oil. Is it true?

Even though Grapeseed oil is a substitute as a healthy cooking oil and much better than other processed oils, Olive oil wins this game because of a few of its special characteristics;

  • Olive oil contains significant levels of ‘good fats’ as compared to the Grapeseed oil
  • The tendency of damage in the oil quality is less in case of Olive oil
  • Sometimes, Grapeseed oil contains hexane, a harmful component, as a result of its manufacturing and extraction process. This element is absent in the case of Olive oil
  • Olive oil contains higher levels of vitamin E as compared to Grapeseed oil

Where Can You Buy Grapeseed Oil?

Many supermarkets do sell Grapeseed oil, but their quality may not be good. Hence, ordering it online would be a much better option as you can choose from a variety of quality standards along with a peek into its ingredients list.

And what happens if you don’t find this oil? Are they any substitutes for it?

Some of the substitutes for Grapeseed oil, that has been vouched for are, Avocado oil, Peanut oil, Canola oil, and Olive oil that offers equivalent health benefits as that of the Grapeseed oil.

Now, that we know everything about Grapeseed oil, how about another healthier option- the Avocado oil.

What is Avocado Oil and How is it Made?

Avocado oil is the oil extracted from ripe Avocados. The extraction and manufacturing process involves just the flesh and not the Avocado seed. The flesh is grounded into a thin paste, by churning it for about an hour at a particular temperature. Once the churning is complete, certain harmless preservatives are added to keep the benefits of the oil intact.

BetterBody Foods Avocado Oil and NOW Solutions, Avocado Oil are great choices if you are looking for nutrient rich and hydrating oils.

Benefits of Avocado Oil:

Avocado oil is not only great for your health, but also offers skin benefits like moisturization, anti-suntan properties etc. However, this section focuses more on health benefits. Avocado oil,

  • Has high levels of Oleic acid that imparts good 'heart-health'
  • Is rich in omega 9 which falls under the category of 'good fats'
  • Exhibits high levels of Lutein which is instrumental in improving eyesight
  • Reduces inflammation of body thus, relieving you from initial symptoms of arthritis
  • Exhibits high levels of antioxidants that protect the body from chronic radicals
  • Contains a high amount of monosaturated and polyunsaturated fats that increase the level of 'good fats' in our body

Although, it’s one of the best options of healthy cooking oil, it's quite expensive thus, discouraging many users. But unlike Grapeseed oil, this oil has zero negative effects on the body.

Now, many of you might be wondering, what does Avocado oil taste like?

Well, Avocado oil tastes just like the fruit- light, creamy, almost tasteless, and quite refreshing.

Let us take a look at who wins the round of Avocado oil vs. Olive oil?

Avocado Oil Vs. Olive Oil

Well, in terms of health benefits, both Avocado oil and Olive oil equal each other in promoting good heart health, reducing the cholesterol levels, maintaining good fat content and protecting the body against radicals. But when it comes to the taste, Olive oil wins the race. Avocado oil has a neutral and bland taste but with a creamy texture. Olive oil comes with its bitter olive taste but tends to bring out the flavor of the dishes well.

But, how to cook with Avocado oil? Is it similar to the other oils?

Well, Avocado oil has a neutral taste making it quite popular while prepping many kinds of dishes. Avocado oil,

  • Is quite popular for dressing in salads
  • Acts as a superb topping on a smoothie because of its creamy texture
  • Can be used for basting, and coating before grilling
  • Can be used for drizzling on top of dishes to make it taste better and fresh

While mentioning the dishes, one very common preparation is the Avocado mayo dip formed by mixing rich egg yolks, salt, vinegar and mustard with a dash of Avocado oil. This dip is quite popular with grilled meat, nachos etc. and is treated as a healthy food supplement.

How to Use Avocado Oil for Cooking?

Avocado oil, just like the Grapeseed oil has a high smoke point allowing it to be used just for dressings and bastings and not complete cooking.

Where to Buy Avocado Oil?

Now, that you know everything about Avocado oil, I am sure you must be excited to buy a bottle for yourself. But sometimes it is quite overwhelming to buy the right product from the sea of various options. So, let's take a look at where can we buy a bottle of avocado oil for ourselves.  Avocado oil comes in many standards, basis its process of extraction and manufacturing. Therefore, online purchase is the best way to buy good quality avocado oil. Cold-pressed or virgin avocado oil contains the maximum benefits and thus, should be preferred over other standards.

Well, if you are unable to find one, there you can go for other substitutes such as Virgin Olive oil, Sunflower oil, Canola oil, etc. But remember in such cases, the expensive ones are better as they have an extensive extraction and manufacturing process and often, the prices rest on that.

Pompeian Robust Extra Virgin Olive Oil and Colavita Extra Virgin Olive Oil are perfect for dressings and marinades.

The Takeaway

Living a healthy life is a mantra which many of us follow. As such, people are no longer scared to experiment with different foods for taste and health. This has led to the popularity of healthy cooking oil more than ever. Such oil varieties do not compromise on the taste and health benefits which is why they are quite popular nowadays.

Although we understand that the range of such products available in the market can be pretty confusing, with a little research you will understand what to look for. So, keeping all excuses aside, go and purchase a healthy cooking oil for yourself and make that difference in your living, you have been thinking about for so long.


Rank #1 in Cooking Oils, Vinegars and Sprays

La Tourangelle Grapeseed Oil 25.4 Fl Oz

Created with Raphaël

Rank #2 in Cooking Oils, Vinegars and Sprays

BetterBody Foods 100% Pure Avocado Oil

Created with Raphaël

Rank #3 in Cooking Oils, Vinegars and Sprays

Nutiva Organic, Cold-Pressed, Unrefined Hemp Seed Oil

Created with Raphaël

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