Which is the best oil to use for cooking?

The market is flooded with a variety of oils and all the

companies claim to be better than the others and best for

your heart. Advertisements on oils are often misleading and

partial knowledge can make your choice bias.

All edible oils contain the same percentage of fat. This also means that all oils contain the same

amount of calories. On an average 1 tsp of oil has 40-45 calories. Only the type of fat varies.

Vegetable oils are a source of MUFA(mono unsaturated fatty acids) and PUFA ( poly unsaturated

fatty acids).

HOW MUCH OIL TO CONSUME

15% of our daily calories should come from these two sources of fats present in vegetable oil in a

ration of 2:1.

For eg. If you are on a 2000 calorie diet 300 calories should come from MUFA and PUFA. As a lot of

our daily foods like nuts, seeds, cereals and grains have these fats hidden in them we get at least 5%

of these fats through them. Finally we are left with only 10 % of calories to be consumed through

vegetable oils, which comes up to 2-3 tsp in a day per person.

Various oils are available in India by different brands. Here are the tips on how to choose

your oil. As you all must be aware that cold pressed oils are the best! they are not easily available

in the market . With the inventions of various machines and chemicals the percentage of oil

extracted has gone up from 80% to 95%. But in the bargain we lose most of the nutrients. Then for

marketing purpose these oils are fortified with vitamins. It’s like mixing multi vitamins in your oils. I

suggest it’s better to consume vegetable oils which have natural health benefits rather than fortified

nutrients and have other sources of food for the nutrients that are lost during processing.

MUSTARD OIL

Best oil available in India which is suitable for Indian cooking. Fresh and cold pressed mustard oil is

easily available in the market.

Why mustard oil is the best?

1. Rich in MUFA ( 60%)which elevates the good cholesterol of our body and keeps heart

diseases at bay.

2. Cold pressed easily available with the tag of “khachi ghani”

3. Acts as an appetizer by stimulating the gastric juices. ‘pakoras’ fried in mustard oil are not

that heavy on our digestive tract and can be eaten once in a while.

4. Can be used for frying as has a high smoke point 254degree Centigrade.

5. Has anti fungal and anti bacterial properties.

OLIVE OIL

Chemical properties are same as mustard oil with the same health benefits. If using olive oil just

check the date of manufacturing as it is all imported in India. Extra virgin is the best but only to be

eaten raw in salad dressings. The biggest drawback of olive oil is that it is very expensive and

sometimes stale oil is repacked in fresh containers.

GROUNDNUT OIL

As peanuts are grown in abundance in India fresh peanut oil is easily available.

1. This oil is rich in natural sources of phytochemicals and antioxidants that

protect our body from the damage caused by the free radical.

2. Rich in vitamin E

3. Has anti-inflammatory properties and helps to reduce inflammation.

As peanuts are highly allergic foods anyone suffering from peanut allergy

should avoid eating it.

SUNFLOWER OIL

1. This oil has an impressive fatty acid content of Palmitic, Stearic, Oleic and Linoleic

acids. These are types of Omega 6 Fatty Acids. As it is deficient in Omega 3 you need

to boost your intake of Omega 3 through other sources to maintain the balance of

Omega 3/6.

2. Very good source of Vitamin E and antioxidants.

Some good brands in India are importing sunflower seeds and don’t mention the

sources. So read the labels carefully for date of manufacturing before buying these

oils.

COCONUT OIL

Freely used down south, a good source of SFA (saturated fatty acids). One has to develop a taste for

it.

1. Food cooked in coconut oil is easily digested and absorbed.

2. Very good source of Vitamin E and antioxidants

3. Like mustard oil has a high smoke point and good for frying.

4. A good substitute for ghee

As rich in SFA moderation is the key, as over consumption could lead to elevated levels of

triglycerides in the blood. Should be used only if fresh and cold pressed is available. Oil

made from fresh coconut is even healthier than the one made from dried coconut.

SOYABEAN, CANOLA , RICE BRAN, CORN OIL are the other few available

in the market. With almost similar properties the ratio of Omega 6 and 3 varies from oil to

oil. The only disadvantage is the process through which these oils are extracted. The smoke

point of all the above oils is less than 200 degree centigrade so if used for frying once should

not be reused and should be discarded. To avail the health benefits of all keep changing the

oil every month.

HOW TO STORE YOUR OILS

 Don’t store them for long as once they turn rancid they become carcinogenic.

 Don’t keep oils in direct sunlight as it destroys the vitamin E

 Keep them in airtight containers to prevent oxidation.

So choose the right oil and use it in moderation as vegetable oils are one of the few

sources of fat soluble vitamins especially for vegetarians.