Cooking oils!There are many cooking oils to choose from and I have seen many bad oil options people choose, especially in an Indian household.There is science behind every type of oil. It’s important to choose the right type of oil because most of us cook with oil every day.For any oil, there is what is called a smoke point. A smoke point is basically the point from which the oil starts to give smoke away. As the oil surpasses its smoke point, it produces free fatty acids. And do you know what they do? They make home in your arteries, eventually making blood harder to circulate, and we know how that story goes. It leads to a heart attack.This is the reason why it's important to never use the same oil twice. Many Indian moms I know, save the oil they have used for frying to be used later. This is dangerous.Now coming back to the smoke point, the higher the smoke point, the less time it takes to produce fatty acids. Which is why, when cooking dishes that require high temperatures use oil that has a high smoking point. For low temperature cooking such as sautéing, use oil with less smoke point.Oils with high smoking point are explained below.Avocado oil-It's smoke point is 270 degrees Celsius. Which is great for Indian dishes.Mustard oil-It's smoke point is 250 degrees Celsius. And let me please advise not to use this oil to cook curries or any dish. It contains high amounts of erucic acids. It thickens your cardiac walls leading to heart problems. And besides, It tastes very nutty and bitter. Also the dish will smell more like mustard. I won't recommend this for cooking but it's good to know.Coconut oilIt's smoke point is 204 degree Celsius. Which is fair to cook with.Canola oilOne of the WORST oils you can use for cooking is Canola oil. Absolutely the worst!! Its not even natural. If you are using this, please for the sake of your health and for your family's well being, throw it away. Right now!There is no such thing as a canola plant. It was developed by genetic modification from rapeseed plant. Why? Because rapeseed oil contains high levels of erucic acid and glycosides. Glycosides love playing football with your thyroid. So to make rapeseed oil healthier, the canola oil was produced. But, it's just as unhealthy. Of course, one may argue, canola oil has a high smoke point and contains good amounts of omega 3 fatty acids.But wait, it's not over. Any oil has to meet food grade standards. To make this oil “healthy”. They process the oil, which reduces more erucic acid and glycosides. But at the same time, strips off most of the omega 3 fatty acids. And to make it worse, they hydrogenate the oil.Hydrogenated oil is nothing but where, hydris added to oil to solidify it. Which comes with heaps and heaps of fatty acids. Along with this, free radicals are produced.Let me give you a quick info on what free radical is. A free radical is where an atom contains odd or unpaired electrons.Now don't panic, our body has antioxidants to fight free radicals, BUT, large concentration of free radicals will damage major components of cell, damage to DNA. When DNA is damaged, there is high risk in developing cancers.You may ask, then why is this oil being produced? Because it can be grown anywhere and everywhere. It requires little maintenance. And it fetches good money. This is how oil companies play with our health guys.Now that my rant on canola oil is over with. Let's move on.This is just canola oil. There are so many foods out there that are made from hydrogenated oils. Including the harmless cookies and biscuits we eat. Almost all processed, refined foods.Moving on to one of the most used oils,palm oilThis oil contains nearly 900 calories per 100 grams.44% of this oil contains palmitic acid increases blood cholesterol which leads to heart diseases. Why do most foods target our heart the most.-_-Contains high levels of trans fatty acids. Now guys, there are many types of fats. Good fats, bad fats and types of good fats, types of bad fats. But let me tell you, good fats burn faster and give us energy. All natural foods contain fat. Even lemon! Lemons have 5 grams of fat. Please remember, to burn good fats, example, if you ate say, 2 bananas and a piece of cake, it takes you 30 mins to burn the fat from the banana. But it takes you months to burn the fat from cake. Why? Because trans fatty acids take a long long time to burn. This is the kind of fat that bulges your body.Sun flower oil and peanut (groundnut) oilThese oils are much better to consume since many Indians many not find high smoke point oils like avacado in our markets.Both oils contain 227 degrees Celsius smoke point.They have good amounts of unsaturated fats. Which are the good fats.Peanut oil contains more omega 3 fatty acids than sunflower oil.Sunflower oil contains antioxidants that help in fighting free radicals.Olive oilI think this the only healthy oil that we use cause it's easily found in our stores.There are many methods in which olive oil is produced. And based on these methods they are labeled as, extra virgin, virgin, refined olive oils.Before I go into smoke point and pros/cons of olive oil. I want to talk about the types of olive oil.Extra Virgin olive oil:Here, the oil that has been cold pressed the first time is extracted. Cold pressed is where oil is extracted without any heat methods. Natural methods of extraction is done and it is considered to be the healthiest of olive oils. Oil is more darker but it can vary from brand to brand. It's safe to say that it's darker than virgin olive oil and has a distinctive taste.It has low level of oleic acid. Which is a fatty acid. I remember reading that extra virgin olive oil has less than 1% oleic acid so that it meets the standards set for it. Since this oil is more natural and not refined, it has a LOW smoke point. Around 200 degree Celsius or less. So it can be used for a quick stir fry. However this oil is more beneficial in salad dressings etc. I won't recommend to use this oil to cook a curry.Virgin olive oilHere, the oil that has been pressed twice is extracted and produced. This oil is lighter in color than extra Virgin oil. This oil is safe to use for sautéing and lite frying. It's the same as extra virgin, only it's processed more. 2–5% of extra virgin is added to this oil. It doesn't have a strong nutty smell and is used for baking a lot. Still not so good to cook curries with.Regular olive oil or lite olive oilThis is least preferred of all because this oil is refined. Meaning that, heating process is performed to extract the oil. As I said, heating process can also mean that oil is hydrogenated and that's not a good story. Also, I heard that canola oil is also added to it. Please avoid this type of olive oil. The HIGH smoke point over 235 degrees Celsius may tempt you but it's not worth it.Rice bran oilAfter olive oil, this is the best oils to choose from.Contains over 70% of good fats.Smoke point is over 250 degree Celsius. Great for deep frying and cooking all sorts of curries.Lowers bad cholesterol. It's also helpful in preventing kidney stones. A family doctor suggested it to my grandpa who suffered with kidney stones. So it is doctor approved.Contains nearly 900 calories per 100 grams. But don't worry it's mostly good fats.For those who can afford, I would recommend Rice bran oil. And for those who can't, you also have sunflower or peanut oil to choose from.There are many other oils out there, but I'm sure I have covered the most important ones and in case I forgot one please let me know I will add as much as I know.Finally, I hope those who are using canola oil or palm oil get rid of it ASAP. Switch to good oil options and live healthy. NEVER use same oil twice. Health is wealth.We live in the 21st century guys. Everything is fake or modified to make it “real”. Don't believe just by seeing ads or reading a random article. Do your own research. If you don't have time, you can approach me. But please don't ruin your health and the health of your loved ones.Any typos and mistakes, do point out.