Groundnut Oil/Peanut Oil
| Benefits | Disadvantages |
|---|---|
| Contain heart-friendly MUFA that lower the levels of bad cholesterol in our body
without lowering the levels of good cholesterol Suitable for all types of cooking -- frying, grilling, seasoning (bagar), etc | filtered oils are nutritionally superior, they often contain toxic compounds or adulterants |
Sesame (Gingelly) Oil:
| Benefits | Disadvantages |
|---|---|
| It is favoured for its antioxidant and antidepressant properties Helps control blood pressure owing to the presence of high levels of polyunsaturated fats It has highest concentrations of Omega-6 fatty acids plus Omega-9 Good source of Vitamin-E Very long shelf life, hardly ever turns rancid because of its high boiling point In Chinese cuisine, it is often used as a flavour enhancer |
Olive Oil:
| Benefits | Disadvantages |
|---|---|
| More expensive than other oils, olive oil
has many health benefits Has mono-unsaturated fat and is the preferred cooking oil in Mediterranean countries Thought to offer a number of other health benefits, including reduced risk of some cancers (such as breast cancer), reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes Contains many antioxidant phytochemicals Olive oil may influence body fat distribution, with less fat stored around the stomach |
Soyabean Oil:
| Benefits | Disadvantages |
|---|---|
| Soybean oil contains PUFA, particularly
linoleic acid and alpha-linolenic acid
(ALA) in the right balance | PUFA gets oxidised at frying
temperatures to form toxic compounds |
Mustard Oil:
| Benefits | Disadvantages |
|---|---|
| Available as filtered oil; refined mustard
oils are sold as vegetable oil Mustard oil has a higher proportion of MUFA and is also a rich source of the PUFA Mustard oil is suitable for all types of cooking including frying Mustard oil is sometimes adulterated with argemone oil, which is toxic | It also contains erucic acid, a fatty acid
that has undesirable effects on health
when consumed in large amounts Should be used along with other cooking oils to reduce the erucic acid conten |
Rice Bran Oil:
| Benefits | Disadvantages |
|---|---|
| Not very expensive Rich in monounsaturated fatty acids and has cholesterol-lowering properties due to the presence of a minor component called oryzanol Contains natural vitamin E contains squalene, which is good for the skin Contains squalene, which is good for the skin Ideal cooking oil since it has good stability (it does not decompose at high temperatures to form toxic compounds) and is suitable for deep-frying Snacks prepared in rice bran oil absorb 12-25 per cent less oil than those prepared in groundnut oi |
Sunflower Oil:
| Benefits | Disadvantages |
|---|---|
| Rich in PUFA, particularly linoleic acid
that lowers the levels of both good and
bad cholestero Cannot be used as the only cooking oil Be used along with other cooking oils such as red palm oil or palmolein oil that are low in linoleic acid (you could use sunflower oil on one day and red palm oil the next day) Contains squalene, which is good for the skin Ideal cooking oil since it has good stability (it does not decompose at high temperatures to form toxic compounds) and is suitable for deep-frying Snacks prepared in rice bran oil absorb 12-25 per cent less oil than those prepared in groundnut oi |
Safflower/Kardi Oil:
| Benefits | Disadvantages |
|---|---|
| Contains PUFA in the form of linoleic acid This oil too should be used in combination with red palm oil or palmolein oiL |
Palmolein Oil:
| Benefits | Disadvantages |
|---|---|
| Contains MUFA and is low in linoleic acid,
hence it is healthy to use in combination
with other oils |
Unhealthy cooking oils
| Benefits | Disadvantages |
|---|---|
| Made from milk fat and contains a high proportion of saturated fats and cholesterol, both of which when consumed in excess are risk factors for developing heart disease Ghee: |
Ghee:
| Benefits | Disadvantages |
|---|---|
| Nutritionally, like butter, it also contains saturated fats and cholesterol which, when consumed in excess, leads to heart disease |
Vanaspati: I
| Benefits | Disadvantages |
|---|---|
| Vegetable oils that have been converted to solid form by the addition of hydrogen | Made, trans fatty acids are also produced; these increase the risk of heart disease when consumed in excess and are best avoided |
t is nothing but a mixture of vegetable oils that have been converted to solid form by the addition of hydrogen. Hydrogenated fat is used as a ghee substitute in cooking as well in the production of bakery products, sweets and snack items. When vanaspati is made, trans fatty acids are also produced; these increase the risk of heart disease when consumed in excess and are best avoided
The Dos and Don`ts of reusing oil
- Most of us are aware that reusing oils is dangerous as the food residue can turn carcinogenic, yet reuse is common
- According to the International Olive Council, the digestibility of olive oil is not affected when it is heated, even when it is reused several times for frying.
- The smoking point of any oil comes down when reheated besides we should also find out how long the oil was in the pan
- On the other hand, if the oil was heated for just 5-10 minutes, then you may reuse it the very same day in other preparations so that there is no time for polymers to form
Here are some tips to reuse or discard oil safely:
- Decant, filter and strain the oil through a few layers of cheesecloth or filter paper.
- Make sure the oil has not been exposed to prolonged heat as that accelerates rancidity.
- Don`t mix different types of oil
- If there was too much salt in the substance fried, then avoid reuse.
Right cooking oil
- saturated fats, unsaturated fats, refined, filtered, ricebran oil, vanaspati etc.
- The best cooking practice is to try and cut down on the volume of cooking oil you use.
Different types of fats
| Unsaturated fats | Saturated fats |
|---|---|
| Good for health as they do not
increase the levels of bad
cholesterol Monounsaturated Fatty Acid :(MUFA): This refers to a healthy fatty acid, which lowers the levels of bad cholesterol and triglycerides without lowering good cholesterol levels
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group | When consumed
in excess, it
increases the
level of both total
as well as bad
cholesterol in the
blood, thereby
allowing fat to be
deposited on the
walls of the blood
vessels. This
promotes the
formation of
blood clots and
heart disease Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol). |
Unsaturated fats: These are considered good for health as they do not increase the levels of bad cholesterol. Monounsaturated Fatty Acid (MUFA): This refers to a healthy fatty acid, which lowers the levels of bad cholesterol and triglycerides without lowering good cholesterol levels. Polyunsaturated Fatty Acid (PUFA): This lowers the levels of good and bad cholesterol. This is not beneficial as lower levels of good cholesterol increase the risk of developing heart disease
Saturated fats: When consumed in excess, it increases the level of both total as well as bad cholesterol in the blood, thereby allowing fat to be deposited on the walls of the blood vessels. This promotes the formation of blood clots and heart disease
Saturated Fats Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).Trans Fats Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol) The Good Fats Monounsaturated Fats Monounsaturated fats lower total cholesterol and LDL
cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol)
Polyunsaturated Fats Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group. Therefore, based on the above classification, the `ideal` cooking oil should contain equal amount of monounsaturated, polyunsaturated fats, saturated fats and no trans fats.
Cholesterol: It`s a soft substance found among the fats in the bloodstream and the
body cells. Cholesterol is essential for the body`s functioning, and there are two basic types; low-density lipoprotein or `bad` cholesterol and high-density lipoprotein or `good` cholesterol. Elevated levels of blood cholesterol are an important risk factor for the development of cardiovascular disease.
Oil does not contain cholesterol but helps to promote its formation in the body. Most cholesterol is not of a dietary nature (ie) it is formed within the body. It is only found in foods from animal sources such as meat, poultry, shellfish, eggs, dairy products, lard and butter.
Refined Oil: This type of oil has been purified with chemicals to remove any suspended particles, toxic substances, flavour components, colour and odour, thereby leaving behind clear and bland oil.
Filtered Oil: Obtained by the traditional cold pressing method, this is filtered once or twice to remove suspended particles. In order to derive maximum benefits from oil, it is beneficial to consume a mix of oils to maintain a balance between the three fatty acids. As using a combination of two oils may not be a practical thing to do, today a number of blended oils are available in the market. For instance, blends of rice bran and sunflower oils are the best buys and are suitable even for frying. You could also have two or more different kinds of oils in your kitchen that you could use for different purposes. For example, you could use olive oil for salads, groundnut oil for frying and soyabean oil for other cooking purposes. This will let you take advantage of the health benefits offered by each oil
Healthy cooking oils:
Groundnut Oil/Peanut Oil:
| Benefits | Disadvantages |
|---|---|
| contain heart-friendly MUFA that lower
the levels of bad cholesterol in our body
without lowering the levels of good
cholesterol
suitable for all types of cooking -- frying,
grilling, seasoning (bagar), etc. suitable for all types of cooking -- frying, grilling, seasoning (bagar), etc. | filtered oils are nutritionally superior, they often contain toxic compounds or adulterants |
These are the most commonly consumed oils in India, particularly in the rural areas. They contain heart-friendly MUFA that lower the levels of bad cholesterol in our body without lowering the levels of good cholesterol. In the market, it is available in refined form as well as unfiltered form. Although the filtered oils are nutritionally superior, they often contain toxic compounds or adulterants. Hence, it is better to buy refined groundnut oils of reputed brands. This oil is suitable for all types of cooking — frying, grilling, seasoning (bagar), etc
Sesame (Gingelly) Oil:
| Benefits | Disadvantages |
|---|---|
| It is favoured for its antioxidant and
antidepressant properties helps control blood pressure owing to the presence of high levels of polyunsaturated fats It has highest concentrations of Omega- 6 fatty acids plus Omega-9 good source of Vitamin-E Br> contains magnesium, copper, calcium, iron and vitamin B6 very long shelf life, hardly ever turns rancid because of its high boiling point In Chinese cuisine, it is often used as a flavour enhancer | filtered oils are nutritionally superior, they often contain toxic compounds or adulterants |
This cold pressed oil obtained from sesame seeds has been traditionally used in South India and countries such as China and Japan. It is favoured for its antioxidant and antidepressant properties. Claims have been made that it helps control blood pressure owing to the presence of high levels of polyunsaturated fats. It has highest concentrations of Omega-6 fatty acids plus Omega-9. Sesame oil is a good source of Vitamin-E. It also contains magnesium, copper, calcium, iron and vitamin B6. It has a very long shelf life, hardly ever turns rancid because of its high boiling point.Great for stir-frying. In Chinese cuisine, it is often used as a flavour enhancer.
Olive Oil:
| Benefits | Disadvantages |
|---|---|
| More expensive than other oils, olive oil
has many health benefits has mono-unsaturated fat and is the preferred cooking oil in Mediterranean countries Thought to offer a number of other health benefits, including reduced risk of some cancers (such as breast cancer), reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes Contains many antioxidant phytochemicals Consumption of olive oil can lower the risk of coronary heart disease by reducing blood cholesterol levels and blood clot formation Olive oil may influence body fat distribution, with less fat stored around the stomach | filtered oils are nutritionally superior, they often contain toxic compounds or adulterants |
Although more expensive than other oils, olive oil has many health benefits. It has mono-unsaturated fat and is the preferred cooking oil in Mediterranean countries. Olive oil is thought to offer a number of other health benefits, including reduced risk of some cancers (such as breast cancer), reduced risk of diabetes and, possibly, a delayed onset of complications in established diabetes. It also contains many antioxidant phytochemicals that have many health benefits. Studies have found that consumption of olive oil can lower the risk of coronary heart disease by reducing blood cholesterol levels and blood clot formation. Research has also found that olive oil may influence body fat distribution, with less fat stored around the stomach
Coconut Oil:
| Benefits | Disadvantages |
|---|---|
| contains MUFA and is low in linoleic acid,
hence it is healthy to use in combination
with other oils | filtered oils are nutritionally superior, they often contain toxic compounds or adulterants |
Used as a cooking medium in the South Indian states and other Asian countries, there are many misconceptions regarding its use as a cooking medium. Coconut oil contains saturated fats that are different from those present in animal fats. Like other vegetable oils, coconut oil also does not contain cholesterol and hence can be safely consumed as part of a balanced diet, in combination with other cooking oils, particularly sunflower or safflower oils.
Butter:
| Benefits | Disadvantages |
|---|---|
| Made from milk fat and contains a high proportion of saturated fats and cholesterol, both of which when consumed in excess are risk factors for developing heart disease |
It is made from milk fat and contains a high proportion of saturated fats and cholesterol, both of which when consumed in excess are risk factors for developing heart disease. Hence, it is wise to consume less amounts of butter.
Ghee:
| Benefits | Disadvantages |
|---|---|
| Nutritionally, like butter, it also contains saturated fats and cholesterol which, when consumed in excess, leads to heart disease |
Also prepared from milk fat, ghee or clarified butter is an essential item in Indian cuisine. Nutritionally, like butter, it also contains saturated fats and cholesterol which, when consumed in excess, leads to heart disease. Using small amounts of ghee to season foods is not harmful. Just avoid sweets and other dishes prepared with large quantities of ghee
The Dos and Don`ts of reusing oil
Most of us are aware that reusing oils is dangerous as the food residue can turn carcinogenic, yet reuse is common. According to the International Olive Council, the digestibility of olive oil is not affected when it is heated, even when it is reused several times for frying. The smoking point of any oil comes down when reheated – besides we should also find out how long the oil was in the pan. On the other hand, if the oil was heated for just 5-10 minutes, then you may reuse it the very same day in other preparations so that there is no time for polymers to form.
Here are some tips to reuse or discard oil safely:
Decant, filter and strain the oil through a few layers of cheesecloth or filter paper.Make sure the oil has not been exposed to prolonged heat as that accelerates rancidity. Don`t mix different types of oil. If there was too much salt in the substance fried, then avoid reuse.
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