Edible oil is basically cooking oil. Edible oil is used directly or indirectly as a food ingredient for human consumption. It can be used for cooking, including sauteing, baking, frying and directly for flavouring. Edible oil is healthy and hygienic, as opposed to non-edible oil, as various nutritional elements are present in it. Edible oil sources are mainly organic as they are extracted from nuts, oilseed grains and tree fruits such as soybean, sunflower, peanut, groundnut, etc. Coconut oil, palm oil, olive oil, etc are also edible oils. An ideal edible oil should be rich in nutrition, have high calorific value, and be digestible and free from unsaturated fats. It should also help absorb fat-soluble vitamins (A, D, E and K). Compared to non-edible oil, edible oil does not require chemical processing and is more expensive due to the required cleanliness.
Role of Edible Oil in Cooking:
Texture improvement:
The oil prevents food from sticking while cooking, checking even release and preventing it from burning. It provides tenderness and moisture to the food.
Heat Transfer:
Oils have high smoke points, i.e., oil can withstand high temperatures and prevent the food from burning. Hence, it can be used to sauté, fry, and bake food.
Nutrition:
Oil contains essential fats that are important to our bodies, such as omega-3 and omega-6. It contains elements that help in absorbing fat-soluble vitamin.
Versatility:
Oils are versatile in nature. It can be used for salad dressing, marinating, baking, frying, etc.
Flavour enhancement:
The oil enhances the overall flavour of the dishes. It enhances the flavours of the dishes in the following ways :
- Developing aromas: Heating oils can unlock the aromas present in ingredients like garlic, onion, ginger, etc., which infuses the dishes.
- Carrying flavours: When heated, oil distributes the flavours present in the herbs and spices due to the presence of fat-soluble carriers.
- Balancing flavours: Oil makes the bitter flavours softer and improves food taste.
- Adding variety: Different oils have different flavours. Hence, it gives a different taste to the dishes
- Crunchiness: Adding oil to the dish makes it crunchy outside.
Types of Edible Oils:
Olive oil
It has high levels of monounsaturated fats and a fruity flavour. Different types of olive oil are available, such as extra-virgin olive oil, virgin olive oil, and regular olive oil.
Peanut oil
It has a neutral or slightly nutty flavour. It contains heart-healthy monounsaturated fats, antioxidants, and high levels of Vitamin E.
Mustard Oil
Avocado oil has a pungent flavour and can be used in a variety of dishes due to its high smoke point. It has high levels of monounsaturated fats, which is heart-friendly.
Coconut Oil
It has a fruity, milky, sweet flavour with a slight essence of melted butter. Use it in moderation due to its higher content of saturated fats, and incorporate it into baking and frying.
Sunflower Oil
It has a mild flavour. It has a high smoke point, hence suitable for baking, frying and salad dressing.
Sesame Oil
It has a nutty, earthy taste. It is used for stir-frying, marinades and dressing, It is usually used in Asian countries.
Canola Oil
It has a neutral flavour, It is high in omega-3 fats and can be used for cooking and baking.
Choosing the right oil:
Selecting the right oil for different cooking methods is very essential. When it comes to cooking oil, one type of oil does not fit in every dish. Every oil has unique properties that make it suitable for a particular cooking style. Let’s explore selecting the correct oil for the different cooking techniques :
High-heat cooking (Frying, Searing):
High heat cooking can be done using Kachi Ghani mustard oil that can withstand high temperatures i.e., which have a high smoke point. Hence, peanut, avocado, and refined coconut oil can be used for this purpose. They do not burn in high temperatures.
Medium-heat cooking (Sauteing, roasting):
Oils with moderate smoke points can be used for sautéing and roasting. Olive oil, canola oil, and grapeseed oil are best suited for such cooking as they can handle medium temperatures without smoking excessively.
Low-heat cooking (Dressing, finishing):
Extra virgin olive oil, sesame oil, and walnut oil are used in dressing and finishing as they have low smoke points. They have delicate flavours and are perfect for giving a finishing touch to dishes without exposing them to high heat.
It is important to consider smoke points when cooking with oil to avoid ruining the taste and nutritional value of the dishes. Smoke point refers to the temperature where oil begins to break down and release harmful compounds and awful flavour to the dishes. Here are some points to why smoke point matters :
Using the correct edible oil can help you enhance the nutritional value of your food. Let us explore how :
- Choose oils with unsaturated fatty acids: Always choose oils that are rich in unsaturated fatty acids, whether monounsaturated or polyunsaturated fatty acids, rather than saturated fatty acids. Olive oil, canola oil, and avocado oil are good examples
- Choose omega-3 fatty acids: Choose oils with omega-3 fatty acids as they benefit heart health. Mustard oil, flaxseed oil, and hemp seed oil are good examples
- Check the smoke point: Choose the oil only after it is checked, keeping the above-discussed points in mind.
- Check for nutrient content: Check for oils with antioxidants and vitamins, as they provide additional health benefits. Examples: Extra virgin olive oil has vitamin E and polyphenols (antioxidant properties), and sesame oil has vitamin K and lignin (anticancerous properties).
Benefits of using a good Edible oil:
Essential nutrients:
Some edible oils contain vitamins and nutrients, such as vitamins E and K. These nutrients prevent cell damage from free radicals, support the immune system, and promote skin health.
Source of healthy fats:
Some edible oils have monounsaturated and polyunsaturated fatty acids, which contribute to the heart’s overall health.
Source of energy:
Some edible oils have high-calorie content, which is a great energy source for the human body.
Digestive Health:
Some edible oils have try-glycerides and oleic acids, which have anti-inflammatory and anti-microbial properties that keep our gut healthy and our digestive system working properly.
Skincare and Healthcare:
Some edible oils have moisturizing and nourishing properties, contributing to skincare and healthcare.
Flavour enhancement:
Edible oils enhance the flavour and aroma of the dishes.
Incorporating a variety of edible oils into your diet can improve your overall health and provide nutritional benefits. However, using every oil in moderation is necessary. Always check the smoke point, nutrient contents, vitamins, and your motive for using any edible oil before purchasing and adding it to your diet.
