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Differences of 4 Healthy Oils

When it comes to cooking, the type of oil you use matters. Different oils have unique flavors and qualities that can make your food taste better and even be better for your health. In this guide, we'll take a closer look at four special oils: Coconut Oil, Sacha Inchi Oil, Flaxseed Oil, and Rice Bran Oil. Each of these oils comes from different sources, has its own taste, and can be used for various things in the kitchen. We'll go through the origins of these oils, how they taste, when to use them, how they may benefit you, and all the different ways you may incorporate them into your cuisine. This article will help you comprehend various cooking oils and show you how to utilize them to enhance the flavor of your food, whether you're a beginner cook, health-conscious eater, or an experienced chef. Let's explore the world of cooking oils to add some excitement to your cooking journey.

Coconut Oil

Source: Coconut meat

Flavor: Coconutty Smoke Point: 177°C 

Fatty Acids: High in saturated fats

Health Benefits: Skin & hair care, some concerns for heart health

Common Uses: Baking, frying, sautéing, skin & hair care

The unique and wonderful coconut flavor of coconut oil, which is made from the meat of coconuts, is well known. Its flavor profile makes it a standard ingredient in South Asian and tropical cuisines, giving food a rich, nutty scent. It is appropriate for a variety of cooking methods, including frying, sautéing, and baking, with a mild smoke point of 177°C. Coconut oil has become more popular in the worlds of cosmetics and haircare other than for cooking purposes. Its good hydrating properties make it a perfect component for body creams, hair masks, and moisturizers. However, due to its high saturated fat content, which has sparked some worries regarding heart health, it is necessary to consume coconut oil in moderation.

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Sacha Inchi Oil

Source: Sacha Inchi seeds

Flavor: Nutty and mild Smoke Point: 177°C 

Fatty Acids: Omega-3 & Omega-6

Health Benefits: Heart & brain health

Common Uses: Salad dressing, drizzling, dietary supplement

The oil from the Sacha Inchi plant's seeds has an unique and subtle nutty flavor. This oil is well known for being nutrient dense and having a balanced ratio of omega-3 and omega-6 fatty acids. Sacha Inchi oil is a beneficial dietary supplement since these vital fatty acids are known to support heart and brain health. Sacha Inchi oil is a great option for salad dressings, drizzles, and even as a finishing touch on different foods because of its mild flavor. Sacha Inchi oil is a useful addition to any cuisine due to its adaptability and health advantages.

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Flaxseed Oil

Source: Flax seeds

Flavor: Nutty and earthy

Smoke Point: 107°C

Fatty Acids: High in Omega-3

Health Benefits: Heart & brain health

Common Uses: Salad dressing, smoothies, yogurt, oatmeal

The flavor profile of flaxseed oil, which is made from flax seeds, is described as nutty and earthy. Due to its low smoke point, flaxseed oil is not recommended for use in high-heat cooking methods. Instead, it is best to use in recipes that are served cold, where its flavor and health advantages can be completely savored. The extraordinarily high concentration of omega-3 fatty acids in flaxseed oil makes it unique. Omega-3 fatty acids are essential for maintaining heart and brain function, making flaxseed oil a popular option for anyone trying to improve their general health. Common uses include adding it to smoothies, yogurt, salad dressings, and oatmeal to improve the nutritious value.

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Rice Bran Oil

Source: Rice bran

Flavor: Neutral Smoke Point: 232°C

Fatty Acids: Balanced profile

Health Benefits: Heart-healthy, potential cholesterol reduction

Common Uses: Frying, stir-frying, baking

Rice Bran Oil, which is made from the rice bran, is a multipurpose and flavorless cooking oil. The natural flavors of your products will be able to come through thanks to its bland flavor, which won't overshadow your recipes. Rice Bran Oil stands out due to its exceptional high smoke point of 232°C, which makes it a fantastic choice for high-heat cooking techniques including frying, stir-frying, and baking. Additionally to its use in cooking, rice bran oil has health advantages. It has a well-balanced fatty acid profile, making it heart-healthy. According to certain research, it may potentially lower cholesterol levels, which would increase its attractiveness as a cooking oil for people who are concerned about cardiovascular health.

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In conclusion, these four cooking oils provide the culinary world distinctive traits. Coconut oil gives food a tropical flavor and is used in skincare and haircare regimens. Omega fatty acids are abundant in sacha inchi oil, which has a pleasant nutty flavor. With its earthy and nutty flavor, flaxseed oil is a powerhouse of omega-3s and ideal for cold meals. With its neutral flavor and high smoke point, rice bran oil is a flexible option for a variety of cooking techniques. To improve your cooking and encourage a healthier lifestyle, feel free to experiment and explore the vast variety of cooking oils. The proper oil to use depends on your culinary preferences and the particular needs of your meals.



Written by: Alia Adrina Asri

Love Earth Nutritionist

BSc Nutrition (Hons)