Oils or fats are not totally bad for our health, infact our body needs some fats for its energy and for its proper function. So cutting down completely on fat is not a solution. It is always better to know which are good fats and and which are bad fats for our body. We should cut down on bad fats and bring home the good ones for our better health. Selecting a good healthy oil for our family and consuming it in moderation is the guideline for good health.
There are so many wide variety of cooking oils available in the market and choosing the right healthy oil for cooking becomes quite confusing. Before choosing any oil for cooking, we should consider two important things, first the composition of the oil and second the smoke point of the oil. Smoke point is important because once the oil reaches its smoke point, it releases toxic fumes and free radicles which are harmful for our health. Along with smoke point we should also know its composition like MUFA, PUFA, SFA, Omega-3 and Omega-6 and if it is rich in anti- oxidents and vitamins for our good health.
We should also consider our cooking method like deep frying, sauting, dressing, baking etc. before choosing an oil because an oil having low smoke point is not suitable for high heat cooking like deep frying since it cannot withstand very high temperature for long time and breaks down into free radicals which are harmful and can cause heart diseases and cancer etc. So let us know first what is smoke point and composition of oil and then we will see how to choose oils that are healthier for our body and to avoid unhealthier ones.
Smoke point of oil :
The smoke point of an oil or fat is the temperature at which the oil breaks down and transforms into transfat and is no longer good for consumption. Once the oil reaches smoke point, you will notice smoke is coming out of the oil along with harsh oil smell. After the smoking point is reached the oil breaks into a lot of free radicals and transfat which are harmful to our body. These free radicals can cause many diseases and it is believed that, it can even lead to cancer. So while selecting an oil for cooking smoke point plays an important role apart from its composition.
Composition of oil :
Oils are made up of monounsaturated fatty acids (MUFA) , polyunsaturated fatty acids(PUFA) and saturated fatty acids (SFA). Saturated fatty acids are generally semi-solid at room temperature and are most stable at room temperature. Monounsaturated fatty acids and polyunsaturated fatty acids are liquid at room temperature and comparatively less stable than saturated fatty acids.
Saturated fatty acids (SFA):
Oils having saturated fatty acids like ghee(clarified butter), butter are considered to be not heart healthy as they clog the arteries. So people having high cholesterol level should avoid them or can have them in moderation according to their health condition. These oils are most stable at room temperature and have higher shelf life compared to MUFA and PUFA rich oils.
Monounsaturated fatty acids (MUFA):
Oils having higher percentage of monounsaturated fattyacids (MUFA) are considered healthy dietary fat. They are helpful in reducing heart related diseases and have been found to lower total cholesterol levels and LDL cholesterol level. Some research have also found that it is helpful in reducing blood sugar level in diabetic patients. Oils rich in MUFA are considered to be the most healthier ones.
Polyunsaturated fatty acids(PUFA):
All the plant based vegetable oil, seeds, nuts are rich in PUFA.
Oils having higher percentage of polyunsaturates fatty acids (PUFA) contain lot of omega-6 fatty acids which needs to be balanced with omega-3 fatty acids. Omega -3 fatty acids are also a type of polyunsaturated fatty acid. The percentage of omega-6 to omega-3 fatty acid should be 5-10:1 in our diet as recommended by WHO. Since our body cannot synthesise omega-3 fatty acid which is considered as the essential fatty acids for our body, the foods rich in omega-3 fatty acids are considered as superfoods like flaxseeds, walnut etc. and should be taken as food supplements.
Transfat:
Transfat which are mostly present in hydrogenated oil like vanaspati ghee are the most harmful and should be completely avoided. Vegetable oils which are mainly unsaturated fatty acids are converted into saturated fatty acid by partial hydrogenation process and contains lot of transfat. Also factory processed foods like cookies, french fries, margarine, fried snack food, pasteries etc. contains lot of transfat. These transfat can cause many health problems like heart diseases, cancer, obesity, diabetes etc. so they should be completely cut down from our diet for our good health.
Choosing the right healthy oil:
Let us see the composition and smoke point of some of the most widely used oils in India. This will help us in choosing which oil should be used in what type of cooking method.
Extra virgin Olive oil:
saturated fatty acid : 14%
monounsaturated fatty acid : 72%
polyunsaturated fatty acid : 14%
smoke point : 193 °C
Extra virgin olive oil mostly consist of MUFA and is best for good heart health and is the winner, but since it has low smoke point it is not good for high heat cooking. It is best and full of nutrients when it is used for dressing salad or drizzling over cooked food. For low and medium cooking use refined or light olive oil whose smoke point is higher around 210°C. Avoid deep frying in olive oil.
Coconut oil:
saturated fatty acid : 91%
monounsaturated fatty acid : 6 %
polyunsaturated fatty acid : 3%
smoke point :175 °C
Coconut oil is mostly plant based saturated fatty acids and also contains vitamin E and Kand mostly found in tropical region. Since it consist of mostly saturated fatty acids, it can stay stable for long time and dont go rancid for a year. Coconut oil contains a large proportion of lauric acid, a saturated fat that raises total blood cholesterol levels by increasing both the amount of HDL cholesterol and LDL cholesterol. Although this may create a more favorable total blood cholesterol profile, this does not exclude the possibility that persistent consumption of coconut oil may increase the risk of cardiovascular disease.
Due to its high content of saturated fat , regular use of coconut oil in food is not recommended. It can only be used for low and medium heat cooking since its smoke is not much high, so avoid it for deep frying and high heat cooking.
Mustard oil:
saturated fatty acids : 6.14 %
monounsaturated fatty acids : 69.8 %
polyunsaturated fatty acids : 26.7 %
smoke point : 250 °C
Mustard oil is also a good option for cooking since it has high smoke point and mainly consist of high percentage of MUFA. It can also be used for high heat cooking and deep frying due to its high smoke point. It also has omega-6 and omega-3 fatty acids which are considered as essential fatty acids and are benefial for our good health.
Canola oil or rapeseed oil:
saturated fatty acids : 07.4%
monounsaturated fatty acids : 61.6%
polyunsaturated fatty acids : 31.0%
smoke point : 204°C
Canola oil has higher percentage of MUFA. It is heart healthy but the industrial method to extract canola oil involves hexane solvent which is hazardous to health. So it is not a good option for cooking. If you want to use it, then go for the organic one but avoid deep frying in it. Use it only for low and medium heat cooking.
Peanut Oil :
saturated fatty acids : 18%
monounsaturated fatty acids : 48 %
polyunsaturated fatty acids : 43 %
smoke point : 232 °C
Peanut oil also called groundnut oil have little higher in MUFA than PUFA. It also has a strong peanut flavour and aroma. It is widely used in chinese and south asian cuisine. It is an all purpose oil can be used for any type of cooking. It has longer shelf life than any other oils. It has higher smoke point and mainly used for deep frying.
Sesame oil :
saturated fatty acids : 14.9%
monounsaturated fatty acids : 41.5%
polyunsaturated fatty acids : 43.5 %
smoke point : 232 °C
This oil is little high in polyunsaturates. It has a strong flavor which don't goes well with all cuisines. Its widely used in Asia for cooking. Choose dark colour sesame oil for seasoning and light for frying since the lighter sesame oil is refined and has less flavour.
Soyabean oil:
saturated fatty acids : 15.65 %
monounsaturated fatty acids : 22.78 %
polyunsaturated fatty acids : 57.74 %
smoke point 238°C
Soyabean is also rich in polyunsaturated fatty acids and should be used with caution. It contains lot of omega 6 fatty acids which needs to be balanced with omega -3 means to balance it you should have more omega-3 fatty acid rich food, since omega-3 is not synthesised in our body and needs to be taken as supplements from food. It has high smoke point and can be used for high heat cooking and frying.
Sunflower oil:
saturated fatty acids : 10.8 %
monounsaturated fatty acids : 20.4 %
polyunsaturated fatty acids : 68.7 %
smoke point : 232°C
This oil has higher polyunsaturates and also high smoke point. Its ideal for high heat cooking and deep frying. You can use this oil for all types of cooking but not daily since it is high in polyunsaturated fatty acids. It goes well with any type of cooking and almost all types of receipes since it does not have any strong flavour.
Please note: Do not use the same oil for deep frying again and again as reheating the same oil again and again will break its natural composition and convert it into unhealthy transfat which can lead to many diseases. Always use the fresh oil for deep frying every time.
Precautions to be taken while storing oils at home:
- All oils degrades in response to heat, light and oxygen. To increase its shelf life and protect it from going rancid, these oils should be stored properly to retain its nutrients and freshness.
- Oils should be stored in a cool, dark place away from sunlight to increase its shelf life.
- Different oils have different shelf life and should be used before they lose their freshness and go rancid.
- Saturated oils are more stable at room temperature and have more self life of around 1 year than the unsaturated oils.
- Oils high in polyunsaturates like soyabean oil have less shelf life of six months.
- Always check the label for the expiry date of oil. Its better to buy in small quantities and use them.
Points to note while selecting an oil for cooking.
- Oils having high smoke points should be used for deep frying.
- Oils having medium smoke point should be used for low and medium heat cooking.
- Oils having low smoke point should not be used for cooking. they should be used as dressing and drizzling over the cooked food to add flavour.
- Select oil according to your health condition. Avoid saturated and transfat for healthy heart and maintaining healthy cholesterol level.
- Its better to use different oils in rotation to get all the benefits of different oils as sticking only to one oil will deprive you of the nutrients which other oils have.
- Do not use flaxseed or walnut oil for cooking as they have very low smoke point and once heated will lose their natural properties and nutrients. They should only be used for dressing salad and drizzling over the cooked food.
Reference:12
No comments:
Post a Comment