A healthy eating style doesn’t just mean eating right; it also means that cooking food with right cooking oil your body, Generally, people buy cooking oil that’s advertised as healthy or the one which is being bought regularly for years. However, there is much more to choosing a good vegetable oil than just that.
Things to Keep in Mind While Buying Cooking Oil
In the market, we get 3 types of fats in cooking oil: Unsaturated fatty acids, saturated and trans fats. The first one, Unsaturated fatty acids are the best and on the second option is followed by saturated, and the last option and worst being the trans fats.
Unsaturated fats are again categorized into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)
Researchers have proved that when used in place of saturated fats, polyunsaturated fatty acids (PUFA) can help to improve cholesterol levels thereby minimizing the risk for heart disease.
So as per the researchers, you should choose PUFA and MUFA containing oils like olive, rice bran, mustard and canola oil, over saturated fats, like butter and vanaspati ghee, to minimize your risk for heart disease.
One should never go after Trans fats, the are a “BIG NO” and should be always avoided.
Health components are also very important to notice while buying oil, some of the oils, sold in the market contain some components which gives various nutritional benefits even in low levels.
Such components are tocopherols, oryzanol, phytosterols. All these components have been proved to lower cholesterol levels in the body. They greatly help in to lower the risk of heart diseases.
Tolerance point is the permissible limit of oil towards heat. When the oil is heated beyond a definite temperature, oil undergoes into process oxidation, which means, harmful series of chemical reactions allowing oxygen to degrades the quality of an oil, which are harmful to your health.
Studies prove that extremely oxidized and heated fats may have carcinogenic effects due to toxic byproducts generated while frying.
Canola oil, mustard oil, soybean oil, sunflower oil are the ones with a high tolerance point and can be safely used for cooking at high temperature.
Which Oil Is Safe To Use
Mustard Oil is one the healthiest cooking oils due to its high MUFA and PUFA content. It is very safe and low in saturated fatty acids and has an almost ideal omega 6: omega 3 ratios of 6:5 (olive oil has around 20:1). Mustard oil is high in Vitamin E and antioxidants, which make it all time favorite for everyone.
Rice Bran Oil
Rice bran oil has a very high tolerance point and has a mild flavor. It is one of the most equitable oils with 47% MUFA, 33% PUFA, and 20% saturated fats. It also contains Vitamin E, oryzanol and phytosterols. The only minus point with cooking oil is that it has low omega 3 and omega 6 fatty acid levels.
It is one of the most routinely used oils for cooking. It is a high source of PUFA. The unsaturated fatty acids include 10% alpha linolenic acid, 50% linoleic acid and 23% oleic acid all of which is good fat. It carries around 14% saturated fat. It has a high tolerance point and is mostly used in our homes.
It’s a originated of Canada and is low acidic in nature. It has a high tolerance point and over 60% MUFA. The taste of this cooking oil is neutral.
Extra Virgin Olive Oil
This oil is famous and safe for the heart health. It boosts the good cholesterol and lowers the bad cholesterol. It got the smell of fruit. 75% fats in it are MUFA. The only minus point of extra virgin olive oil is that it does not have an ideal omega 6: omega 3 ratios (20:1).
It is principally refined vegetable oil which is made safer for the kitchen by increasing its shelf life and lowering its chances to turn rancid. It is not at all acceptable for deep frying due to its low tolerance point. It is one of the unhealthiest of all oils since it insufficiency to any vitamins, bioactive compounds and is full of trans fats. Cooking in this oil is very harmful and is directly linked to high cholesterol and risk of heart diseases.
Cooking Oil - Here Is What You Must See For!
Don't buy cooking oil that's advertised as healthy. However, there is much more to choosing a good vegetable oil than just that.