How much oil should you consume in a day? Which is the healthiest oil for frying? What about as a salad dressing? Do you often ask these questions? With markets offering many options, choosing the right oil for the right purpose has become a tricky affair. Well, let us help you out there.
Even though coconut oil is still the most preferred oil to cook in Kerala, people are open to trying other oils too. While some are confused whether to choose olive oil or canola oil to fry others are not sure about peanut oil or sesame oil. There are conflicting reports about the health benefits of these oils too. Moreover, the advertisements of the brands lure the consumers with attractive promises of low cholesterol and high amount of omega 3 fatty acids that protect the heart. The low fat/low carb diet has been trending these days. Fats are essential for the human body as they provide the calories that are required for a day and provide nutrients too.
While using oils, notice the changes that happen to it when heated. The color, nutrient quality and the smell changes when oils are heated. When the oil reaches smoking point, lots of nutrients are lost and produces many components that are harmful to the body. Besides, the amount of fats contained in each oil is also different.
It was believed that coconut oil could cause serious health issues. However, the latest studies show that consuming coconut oil is healthy. It is loaded with saturated fatty acids and vitamins E and K. Moreover, coconut oil could be heated to a high temperature without causing any harmful effects.
This is fairly recent entry into our pantries. Olive oil is usually used as a salad dressing or light sautéing without heating it too much. It cannot be used for frying as too much heat would change its taste and flavor.
It is not popular in Kerala due to its strong flavor and smell. Mustard oil is mostly used in North India and in Bengal. The strong smell could be reduced by heating it up to the smoking point. Even though mustard oil has a strong smell, it is known for its amazing health benefits. Besides omega 3 fatty acids, mustard oil contains lots if mono saturated and polyunsaturated fatty acids that are beneficial for health.
It is one of the best oils that is available in the market. Sesame oil could be used as a salad dressing or for frying or sautéing. Moreover, it contains magnesium, copper, calcium, iron and vitamin B6.
It is a storehouse of monosaturated and polyunsaturated fatty acids. Peanut oil is excellent for cooking as it has a low amount of “bad” fat.
It is a new entrant in the market. Canola oil is one of the healthiest oils as it contains less bad fat. Besides, it contains lots of monounsaturated omega 3 fatty acids.
It is loaded with vitamin E. Besides, sunflower oil contains monounsaturated and polyunsaturated fatty acids. It is excellent for frying as the nutrients would be lost even if it is heated to high temperature.
The oryzanol in bran oil can reduce cholesterol. It contains lots of monounsaturated fat and polyunsaturated fat in medium quantity.
It is considered the most dangerous. However, ghee can be consumed in small amounts. The saturated fat in ghee reduces the glucose levels and removes the fat that has been deposited in the body.
Olive oil is best to cook eggs and pasta. It could be used as a delicious salad dressing too. Meanwhile, sunflower oil could be used for deep frying food items. Try cooking Chinese and Thai dishes with sesame oil. Meanwhile, bran oil and canola oil could be used for traditional dishes. Nutritionists say that a healthy person does not require more than 2 tbsp oil in a day. 20% saturated (ghee, coconut oil), 30% polyunsaturated (soy, peanut, bran oil) and 50% monounsaturated (olive, canola and sunflower oil) is the right proportion in which various oils can be included in your cooking. Oils from cashews and other oil seeds could also be used.