Oils and fats are different forms of the same substance. They are both composed of saturated and unsaturated fatty acids. Fats are solids at room temperature and oils are liquids. While considering the chemical composition they are composed of 3 molecules of triglycerides linked to one molecule of glycerol
Cooking Oils are being used in day to day for frying, tempering and in salad dressings. Oils are used to prepare smoothies and are also added into teas. The most often asked question is “ what is the best cooking oil?
Oils are composed of fatty acids, both saturated and unsaturated and the later has been further classified into monounsaturated (MUFA)and polyunsaturated fatty acids(PUFA). These are called the essential fatty acids and should be a regular part of the diet. These cannot be synthesized by the body and should be consumed in the diet. Alpha linoleic acid is an omega 3 fat . This is found in fatty fish, seeds and nut. Linoleic acid is found in meats, vegetable oils and in packaged foods and is a omega 6 fatty acid. The myths about saturated fats and their implications in coronary heart disease has been done with. On the contrary oils containing high quantities of saturated fats have been proven to provide numerous health benefits. One such oil is coconut oil. This oil has shown to boost metabolism and play a preventive role in the causation of certain cancers when used routinely in the diet. Also there has been significant rise in HDL which is a fat carrier molecule and a higher value signifies good cardiac health. Contrary to popular belief coconut oil has also been shown to decrease body fat when consumed in the right proportion in a calorie calculated diet, even in the absence of exercise. What is most important is that it withstands high temperatures and can be reused. This makes it a very useful oil for regular cooking. It can be blended into smoothies and protein shakes. It can be used for sautéing or stir frying, can be used in salad dressings and also in making tea. What should be borne in mind is the calorie count of around 130 calories per teaspoon of oil. 2 tablespoons can be added to make up a 2000 calorie diet. This is an oil with medium chain triglycerides with enormous health benefits.
Vegetable oils like sesame oils, sunflower oils and mustard oils also are good for health and vitality. Sesame oil is a healthy cooking oil with a nutty aroma hIt helps in ageing gracefully and in maintenance of the lustre of the skin and hair. It is of benefit in management of stress, lowers blood pressure and is an antioxidant. Hence can be used as a detox agent. It is composed of mono and poly unsaturated fatty acids. The quantity of saturated fats( Palmitic acid) is low. Does withstand very high temperatures, hence recommended for frying or sautéing. Sesame is the traditional cooking oil of south India . It is used in Ayurvedic massages. Conventional, tasty and loaded with health benefits.
The North Indian population use the mustard oil for all their curries and fries. It is the favoured oil in Bengali cuisine in eastern India and Bangladesh. Though possessing a high smoke point it has been banned in numerous countries due to the presence of erucic acid. Hence not to be used as the sole cooking oil. It is excellent for external application. Using on the face adds a glow and reduces skin tan but Ayurvedic massages prefer sesame oil to mustard oil. Mustard oil is used to treat premature greying of hair in addition to giving the hair a natural bounce and glow. It is not a heart healthy cooking oil
Sunflower is grown in Russia, America, but is widely used in India as a cooking oil. Each tablespoon of sunflower oil contains around 9 grams of linoleic acid which is an omega 6 poly unsaturated fatty acid. Here, there is a disproportionate amount of omega 6 over omega 3 which could increase inflammatory changes. This is linked to certain cancers, arthritis, allergies etc. The smoking point is high and fast food restaurants make use of this oil. This is a cheap cooking oil and widely used also.
If we have the time to look into the nutritional value of imported chocolates we would be amazed to see that palm oil is the most preferred oil. We have been duped into believing that the cheap sunflower oil is the best oil to be used. Palm oil which is extracted from the fruit of the palm tree is used all over the world for shortening and as margarine. Palm oil is made up of a high percentage of saturated fat which is excellent for the heart, contrary to what we were made to believe. It is a rich supply of vitamin A.
Peanut oil is a vegetable oil obtained from peanuts. It is used in the Asian countries like India, China, Vietnam, Cambodia etc. The cold pressed or the roasted variety is greatly used . Loaded with polyphenol antioxidants like resveratrol it is shown to reduce stress, decrease BP, prevent cognitive decline as in Alzheimer’s disease and can prevent the occurrence of certain cancers. It has a high smoke point and can be used for frying. It has a higher content of monounsaturated fat. It contains more of omega 6 than omega 3 fatty acids. It has vitamin E, hence it is a wonderful anti-aging oil.
If someone asked me “ Which cooking oil is good for health?”. I would not point to one oil. Each edible oil has its own health benefits. I would like to use 2 to 3 different oils at a time and get the best of every oil. In general avoid I would advise to avoid refined oils which have a high content of trans fats. Most of the trans fats are created by hydrogenation. These are used in baked foods, snacks and fast foods.
What about olive oil for cooking? Locally grown crop guarantees the authenticity of the oil. Hence in our country shuffling coconut oil, sesame oil, groundnut oil and palm oil is the best bet. These are grown in abundance in our country and we are guaranteed of their quality. When we want some richness in our sweets and savouries add ghee. Hence there or no necessity to opt for olive oil which is not our crop.