Eat Better: Oil You Need Are These Healthy Cooking & Dressing Oils From LBB Shop

Not the most popular of the lot but definitely worthy of praise and notice, Safflower Oil is very high in monounsaturated fats and omega-6 and low in saturated fats (aka the bad guy). Its high smoking point (probably the highest of every oil this list will have) and neutral flavour makes it ideal for frying or sautéing. Best part is that in its cold pressed version too, it holds the same smoke point. What's not recommended though is using this for salad dressings.

A distinct nutty taste and scent makes Peanut Oil one of the more flavourful oils. This is best used when you're looking to build on that peanut-y flavour, for example in stir-fries or when baking peanut butter cookies. Like safflower it has a high smoking point so you can use it to fry or sear savoury dishes, meats like tempura too. Even in its chemically processed version it tends to have low saturated fats, hence this organic switch only means better quality and health. If you don't want anything tasting like peanuts or have an allergy, steer clear of peanut oil.

Another strongly flavoured oil, the sesame seed may be small but its oil packs a punch! In most cases a little goes a long, long way so make sure to use it cautiously. Usually a staple in Asian cooking, you can also use sesame oil as an alternative to peanut oil (if you're allergic or don't like the flavour). It has a medium smoke point, so best to sauteé with and since it's only available in cold pressed versions, you can also enjoy it as a finishing oil. Not recommended using it on foods that shouldn't taste like sesame though.

Coconut Oil is notorious for its health benefits. Many write it off because it is lower in healthy unsaturated fats and higher in saturated fat. But in comparison to solid fats like butter or lard, semi solid coconut oil can actually help lower cholesterol levels. It is also a great creamy butter alternative in vegan baked goods or anything baked, especially if it is coconut flavoured. While it is best for baking, coconut oil can be use for sautéing or roasting but it does have a low smoke point. You absolutely cannot fry in it!

Amber coloured, pungent but super flavourful when used correctly in cooking is how we would like to think of Mustard Oil. Pure mustard oil has a high smoke point, almost on par with butter, so it is great for frying, grilling meats and tempering. If you wish to reduce pungency you could heat it up to smoking point, cool it and then use it to flavour salads too! Mustard Oil also boasts preservative qualities and therefore is used in chutneys and pickle-making. It is an acquired taste so if you're sensitive to strong smells and flavours, this may not be for you.

Most Indian homes use Sunflower Oil for daily cooking as they should because like they say in the adverts, it is good for the heart. It is full of oleic acid and monosaturated fats that promote good cholesterol and stable cooking. Another reason why it is so popular is because it can be used to roast, deep-fry and stir fry. Basically, it can be used for most cooking techniques because of its high smoke point. Some even use it in bakes in place of butter. Since it is flavourless, it makes no sense to use it as a finishing oil.

One of the latest entrants to the oil universe, Hemp Seed Oil is the most delicate of the lot. It is only available in a raw, cold-pressed and unrefined version and is too fragile to handle heat. This makes it a flavorful finishing oil or salad dressing oil, so freely drizzle some on your soups, salads and entrées. It has a translucent green colour, deep earthy flavour and essential fatty acids. Most also use it to make hemp pestos, mayonnaise, vinaigrettes or simply as a bread dipping oil. Frying in or using any sort of heat on this oil is a big no-no, it'll only negatively affect flavour and its health benefits. 

Almond Oil is mild, with a subtle sweetness and so is best suited to be used in salad dressings, very low-heat baking or as a finishing oil on any dish you'd like. Because of its unrefined nature, high heat can create chemicals, so cooking with it is not advised. In its raw form it's full of vitamin E, magnesium and omega-3 fatty acids, that help maintain healthy cholesterol levels and improve memory. Its refined version allows for sautéing but we would say stick to enjoying it raw. 

Blackseed Oil or Kalonji Oil made from caraway seeds is loaded with antioxidants which is why it makes the list! This and because it has a delicious onion-y flavour that is very mild. It is popularly used raw in salads or also used in beverages (honey and water, tea, coffee, smoothies) or in some cases, baking as well. You could also use it like cumin or oregano to spice curry dishes, pickles or drizzle on bread. Avoid heating it to preserve nutrients, but remember it has a pungent taste and you most likely won't enjoy it in the first go. 

Best used like you would use other strongly flavoured oil which is sparingly, Walnut Oil too is for flavour and not to be used as a cooking oil. Heat can get it to taste bitter and nobody wants that. Its rich, nutty taste best complements salad dressings, to flavour cooked fish, steaks or grilled veggies. You can also toss it on some pizza, pasta or use it to jazz up desserts. The good fats, nutrients and antioxidants in this nut oil is touted to reduce risk of developing heart disease if made a permanent member of your diet.

This oil catches us by surprise too because of its multiple use and health benefits like high monounsaturated fat and no trans-fatty acids. Although it sounds like a finishing oil, Apricot Oil made from the kernels can be used as a cooking oil, instead of vegetable oil or even butter. When pan-frying or roasting it stays smoke free, and even at higher temperatures. It's buttery almond taste is also causing it to be used as butter in many baked sweet treats. The flavour is mild though and will not overpower other ingredients. 

Ghee is a trump card on this list! This clarified version of butter is written off as fattening and heart clogging, when in fact it is a rich source of vitamins, antioxidants, and healthy fats. It's high smoking point allows for great charring and searing, also frying! Aside from a buttery taste, ghee has a distinct roasted, nutty, fragrance and it's an easy, tasty swap for butter or olive oil. You can use it in all cooking processes including baking, but make sure to use it in moderation only.