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What are the best oils to cook?

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The best oils for cooking are those with high stability and low susceptibility to oxidation. Extra virgin olive oil is recommended due to its high antioxidant content, making it a healthy choice for cooking. Coconut oil, with its high saturated fat content, is also a good option for high-temperature cooking. Avocado oil, containing primarily monounsaturated fats, is suitable for medium cooking. Conversely, oils like walnut oil, with high polyunsaturated fat content, are best used for salad dressings due to their susceptibility to oxidation. Additionally, oils like sunflower oil, palm oil, and corn oil have high omega-6 to omega-3 ratios, causing inflammation in the body. It is advised to avoid highly processed vegetable oils due to their potential to generate free radicals and neutralize antioxidants, which may lead to health issues.

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Patent Nutritious health edible oil Huang Fenghong, Li Wenlin, Zhou Lixin - Show less +2 more 08 Aug 2001 10 Citations	The best oils for cooking are low-sinapic acid rape oil, safflower oil, linseed oil, perilla seed oil, Weikongcao oil, evening primrose oil, peanut oil, and sesame oil due to their balanced nutrients.
Open access•Journal Article A Survey on Consumption of Cooking Oil Pravesh Sharma 01 Mar 2019-Journal of emerging technologies and innovative research	Sunflower oil is commonly used in India, but traditional oils like Groundnut and Gingelly are less used. Sunflower oil users showed higher BMI and ALT levels compared to traditional oil users.
Open access•Journal Article•DOI The best oils for cooking Anita Teli 01 Jan 2023-Journal of the Scientific Society	The best oils for cooking are extra virgin olive oil, avocado oil for medium cooking, and non-virgin coconut oil or ghee for higher temperature cooking due to their stability and health benefits.
Open access•Journal Article Research Advancement of Nutritional Characteristics and Functions of Common Edible Oils Xue Chang-yong 01 Jan 2013-Food and Nutrition in China 3 Citations	Olive oil, peanut oil, soybean oil, tea oil, and sesame oil are beneficial for cooking due to their nutritional profiles rich in unsaturated fatty acids, vitamins, and phytochemicals.
Open access•Journal Article•DOI A Review of Cooking Oils (Coconut and Palm Oil) as Blood Plasma Regulator Amin Ahmadi Mohammad 30 Jul 2022-South American journal of academic research	Coconut and palm oil are beneficial for cooking as they regulate blood plasma cholesterol levels by impacting HDL and LDL, making them good choices for cooking oils.

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