OIL THAT IS BEST FOR COOKING AS WELL AS HEALTHY

 

In India, since time immemorial, the oil you use in your kitchen is largely dependent on where you come from. In Kerala, it's coconut oil, in Andhra and Rajasthan, it's sesame oil, in the east and north they use mustard oil and in central India and Gujarat groundnut oil is used. The total quantity of oil consumption should not cross 2 teaspoons per person per day.

Cooking oils are the most essential component of a kitchen. but with variety of oils available in the market it is difficult to judge which is ideal for your health. Sunflower oil, introduced in India by the British, has been used in Indian homes for a very long time, however, with changing times, newer varieties of oils have been introduced and marketed under the disguise of being low on cholesterol and healthy for your heart

One of the most important things to keep in mind is - that oil behaves differently when heated, it changes texture, color, taste as well as it is nutritional properties. When the oil reaches its smoking point, a lot of the nutrients are destroyed, and it can sometimes potentially form harmful compounds. Also, different oils have varying amounts of fats - Polyunsaturated, Monounsaturated and Saturated fats.

An ideal cooking oil is one which has a high smoke point which means that it starts giving out volatile and toxic compounds and smoke or fumes only at a higher temperature. Cooking oil should also be rich in unsaturated fatty acids like mono-and polyunsaturated fatty acids and low on saturated fatty acids. Oil which contain unsaturated fatty acids are liquid at room temperature and turn solid when chilled.

1. Sunflower Oil -> The oil extracted from the seeds of sunflowers is known as sunflower oil. It has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. Sunflower oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures, which is probably why this oil is widely used in deep frying chips, samosas and vegetables. People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels. 

2. Coconut Oil -> This oil is full of saturated fat. Studies suggest that diets high in coconut oil do raise total blood cholesterol and LDL cholesterol. Coconut oil also seems to raise HDL (good) cholesterol and it has the advantage that it behaves very well at high temperatures.

Upside

- Helps with sluggish thyroids as it raises the temperature of the body and increases its metabolism.

- The high saturated fat content in the oil helps to keep the skin hydrated.

Downside

- It has high amounts of saturated fats.

- It is known to put the heart at risk for cardiovascular diseases.

3. Groundnut Oil -> Groundnut oil or peanut oil is got a good combination of fats, and has the good monounsaturated and polyunsaturated fats and is low in bad saturated fats. It's a good all-purpose oil for cooking and I think it works particularly well for Asian foods that are prepared in the wok.

Upside

- The sweet-flavoured peanut oil is almost free from cholesterol and is low in saturated fats.

- Peanut oil is rich in resveratrol, which is known to prevent degenerative nerve disease.

Downside

- People suffering from peanut allergy should avoid food cooked in this oil, since they are susceptible to rashes and swelling.

4. Mustard Oil -> Mustard oil has a near ideal fat composition but not very good as it contains high amounts of erucic acid ranging from 35 to 48%. It is recommended that you don't use mustard oil as the sole cooking medium. It has a high smoking point so it's very good for deep frying.

Upside

- Its consumption helps the intestine produce digestive juices.

- It is antibacterial, antifungal, and anti-inflammatory.

Downside

- Intake of copious amounts of mustard oil can cause respiratory issues, diarrhoea and anaemia.

- When taken orally in raw form, mustard oil can cause irritation and inflammation of the lungs, gastrointestinal tract and intestines.

5. Canola Oil -> Canola oil, which is made from the crushed seeds of the canola plant, is said to be amongst the healthiest of cooking oils. It has the lowest saturated fat content of any oil. It's seen as a healthy alternative as its rich in monounsaturated fats and is high in Omega 3. It has a medium smoking point and is an oil that works well for fries, baking, sautéing etc.

6. Olive Oil -> If you use Olive oil regularly, you are consuming monounsaturated fats that will help you lower your risk of heart disease and breast cancer, and that's possibly because of its high monounsaturated fat content, which lowers cholesterol. I find olive oil brilliant for any Mediterranean dish, brilliant with pastas and risottos, and it's my top pick for breakfasts, works like a dream with eggs, pancakes, you name it.

Upside

- The Mediterranean region calls it a heart-friendly oil, as it reduces cholesterol levels of the body.

- Known to be gentle on the stomach, olive oil helps in checking the growth of gallstones and stomach ulcers.

Downside

- It is unstable when heated, as it mixes with free chemicals and becomes hydrogenated, which may produce harmful trans-fatty acids.

- Olive oil tends to lower one's blood sugar level. Diabetics should specially limit its intake.

7. Extra Virgin Olive Oil -> This oil is a hot favorite, it's derived from the first pressing of olives and if full of antioxidants as well as polyphenyls, that are both considered good for heart health. It's a darker color and has less acidity than olive oil. I use it largely in salads, cold dishes and over pastas.

8. Rice Bran Oil -> A fairly new kid on the block and a fast-rising favourite amongst the manufacturers, rice bran oil is made from the outer layer (bran) of the grain of rice. Health experts claim that it's the healthiest oil on the planet. While I cannot vouch for that, I do know that while trying it out on my food show series, called Guilt Free, the taste did not clash with Indian food and it worked pretty well in cookies and cakes.

Apparently, rice bran oil has a chemical called oryzanol which is good for your cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too, both the good type of fats. Since it has a high smoking point, it works well for deep frying chips and all.

Upside

- It improves blood cholesterol by reducing total plasma cholesterol and triglycerides. It also helps increase the proportion of good cholesterol in the body.

- It helps alleviate menopausal symptoms.

Downside

- Lowers the amount of blood calcium in the body. While this discourages the formation of kidney stones, it also makes one vulnerable to hypocalcemia.

- Too much of it in one's diet can make one suffer irregular bowel movements.