WHICH OIL IS BETTER FOR COOKING .....

Hi Friends,

Today I am going to discuss about oils. Oils are most discussed ingredient whenever we talk about health. Some says we should use olive oil , other count on the benefits of mustard oil. Some studies shows that coconut oil is best for health and the other suggest us to use canola oil . Here I am going to discuss health benefits of some healthy oils. One and the foremost thing we should understand is that in no way fried foods are good for health. If we say that Olive oil is best for health then also food fried in olive oil will not provide you any health benefits. So it's not oil that harm, it is fried food that harms your body.For example, French fries, cookies and doughnuts prepared with “healthier oils” are still not nutritious.   These foods are high in empty calories, plus they’re generally low in nutrients and contain a lot of saturated fat and/or added sugars.Doctors suggests to use different oil to prepare food so that we can avail benefits of all the oils .

Replace oils like butter with beneficial oils,  not in addition to them. We cannot make unhealthy food healthy by simply adding healthy oil in them.

DIFFERENT OILS AND THEIR BENEFITS -

MUSTARD OIL -

This is the most popular oil in Indian Cuisine. Mustard oil is considered to be low in saturated fat as compared to other cooking oil.

Health Benefits of Mustard Oil -

1)It is very effective in stimulating excretion, circulation and digestion.

2)Considered good for heart and helps to balance cholesterol levels in the body.prevent obesity, kidney disease, and hyperthyroidism, in addition to improving heart health.

3)have anti cancer properties and effective on gastrointestinal and colorectal cancer.

4)This oil has anti fungal and bacterial properties. When consumed, mustard oil may fight bacterial infections inside the colon, intestines, urinary tract and other parts of the digestive system. Applied directly to the skin, mustard oil can help fight fungal infections.

5)Selenium present is considered essential nutrient for body and help to reduce severity of asthma, prevent cancer, and treat symptoms of arthritis.

Although it is banned as cooking oil in some countries but there is no side effects found in India . It has good nutritional value and lots of benefits. So include this oil in your food and stay healthy.

OLIVE OIL -

1) MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs may lower your total cholesterol and low-density lipoprotein cholesterol levels.  

2) MUFA  may also help normalize blood clotting. 

3) Some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.  

Not all the olive oil is suitable for Indian cooking. Pomace olive oil is best suited to Indian cuisine .It is light, it is easy to use for any type of Indian cooking whether deep-frying or ‘bhuno-ing’. Olive Pomace Oil is used for frying in the Mediterranean region as well. But even healthier fats like olive oil are high in calories, so use them only in moderation.

COCONUT OIL-

Coconut oil is rich in saturated fats and  hence considered to be unhealthy in past.

New studies show that there is no association between saturated fat and heart disease.

1) fatty acids in coconut oil go straight from the digestive tract to the liver, where they are likely to be turned into ketone bodies and provide a quick source of energy

2) It contains Lauric Acid and  monolaurin  which kills bacteria, fungi and viruses so can be protective against many infections.

3)Studies shows Coconut oil may be protective against heart disease, not the other way around.

4)The fatty acids in coconut oil can increase energy expenditure, improve satiety and help you lose weight.

5)Coconut oil is likely to turn into ketone bodies in the liver  Ketone bodies can provide energy for the brain. They are particularly useful against epilepsy and may also improve various other disorders.

As we can see coconut oil is equally nutritious like other oils  so include it in your died and stay healthy. As coconut oil highly resistant to oxidation at high heats,  it is the perfect oil for high-heat cooking methods like frying.

CANOLA OIL -

Canola oil is rich in energy; 100 g of oil provides 884 calories. However, its high ratio of mono-unsaturated fatty acids to saturated fatty acids makes it one of the healthy oil for consumption.As it has high smoking point this oil can be easily used for deep frying purposes also.

1) may reduce the risk of heart disease .

2)Canola is free of cholesterol - a soft, waxy substance present in all parts of your body. Too much LDL or "bad" cholesterol can clog arteries and increase risk of heart attack and stroke.

3)The oil contains valuable amounts of anti-oxidant vitamin E.

SUNFLOWER OIL -

Sunflower oil does not meet the requirements of a food of more than minimal nutritional value. The Centers for Disease Control and Prevention define foods of minimal nutritional value as those which contain below 5 percent of an adult's recommended daily intake of protein, calcium, thiamine, riboflavin, niacin, iron, vitamin A and vitamin C in a 100-calorie serving size. In the case of sunflower oil, this serving size would be just under a tablespoon. Sunflower oil contains no protein and none of the vitamins and minerals necessary to qualify as above-minimal nutritional value.

 So switch between different oil to avail different benefits ......

EAT HEALTHY AND STAY HEALTHY