Top 4 Healthy Cooking Oils in Nigeria

The type of cooking oil you use plays an important role in your health. Cooking oils are a staple used in every Nigerian kitchen influencing the flavor, texture, and nutritional profile of dishes.

In this article, I’ll give details of what cooking oils are and the best ones to consider when shopping in any Nigerian market.

What are cooking oils?

Cooking oils are liquid fats, typically derived from plants or animals, used in various culinary applications. Their primary function is to;

• Facilitate high-heat cooking which allows for higher cooking temperature than water, enabling faster and more even cooking without burning
• Enhance flavor by imparting their distinct flavors to dishes.
• Prevent sticking by brushing or coating pans with oil to create a barrier that stops food from sticking to the surface.
• Add moisture and richness to contribute to the overall texture and mouthfeel of cooked food.

Overview of Unhealthy Cooking Oils in Nigeria

A Report from Thisday News shows that unadulterated oils are a death sentence owing to cases of admitted patients in hospitals under health issues such as high cholesterol, strokes, heart complications, obesity, cancer, and high blood pressure, amongst others.

Also, this research report shows that 70% of cooking oils in the Nigerian market are unbranded. And they meet up with the features of contamination laid down by NAFDAC.

A discovery at the Daleko market shows the widespread of unhealthy cooking oils in the Nigerian market. This can be traced to ignorance among consumers of safe and unsafe cooking oils. Also, the poor economic situation whereby a lot of consumers prefer cheap cooking oil so far it can serve their needs.

Uses of Cooking Oils

Cooking oils serve various purposes in the kitchen, both for enhancing the cooking process itself and adding flavor and texture to food. Here are some culinary applications of cooking oils;

1. Cooking oil allows even heat distribution at high temperatures, perfect for deep-frying, pan-frying, and stir-frying.
2. Oils coat food and transfer heat efficiently, creating a flavorful sear on meat or vegetables during sauteing.
3. Certain oils are infused with herbs, spices, or other flavorings, adding a unique taste dimension to dishes.
4. Olive oil or sesame oil, possess distinct flavors that can elevate a dish.
5. Adding oil to baking recipes, like cakes or muffins, contributes to a moist and tender crumb.
6. Truffle oil is used sparingly as a finishing touch to add a hint of luxurious flavor to a dish.
7. They are also used in salad dressings

How To Choose The Right Healthy Cooking Oils in Nigeria

Below are essential factors to consider when shopping for healthy cooking oils;

1. Smoke Point – Groundnut, sunflower, and palm oil have a high smoke point and are better for frying and high-heat cooking. While olive oil which possesses a low smoke point is suited for dressing and low heat application.
2. Flavor – cooking oils such as coconut oil are known to add unique flavors to curries while olive oil is perfect for Mediterranean dishes.
3. Nutritional Profile – Monosaturated and polyunsaturated fats are considered healthier options.
4. Health – Your health status determines the volume and quantity of oil you should consume. As an adult, the amount of oils you consume each day is different from individuals of other age groups. Recommendable, you should consume about 2000 calories per day.  In these calories, women can have up to 5-6 spoonfuls while men can have 6-7 spoonfuls of oil per day.