You have many options when it comes to selecting fats and oils for cooking.
The Stability of Cooking Oils..
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily.
When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.
The
most important factor in determining an oil’s resistance to oxidation
and rancidification, both at high and low heat, is the relative degree
of saturation of the fatty acids in it.
Saturated
fats have only single bonds in the fatty acid molecules, monounsaturated
fats have one double bond and polyunsaturated fats have two or more.
It is these double bonds that are chemically reactive and sensitive to heat.
Saturated
fats and monounsaturated fats are pretty resistant to heating, but oils
that are high in polyunsaturated fats should be avoided for cooking (1).
Alright, now let’s discuss each type of cooking fat specifically.
Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat.
This oil is semi-solid at room temperature and it can last for months and years without going rancid.
The
fats in coconut oil can also boost metabolism slightly and increase
feelings of fullness compared to other fats. It is the only cooking oil
that made it to my list of superfoods (5, 6, 7).
Fatty Acid Breakdown:
- Saturated: 92%.
- Monounsaturated: 6%.
- Polyunsaturated: 1.6%.
Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has powerful health benefits.
The saturated fats
used to be considered unhealthy, but new studies prove that they are
totally harmless. Saturated fats are a safe source of energy for humans (8, 9, 10).
Butter
Butter was also demonized in the past due to its saturated fat content.
But there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff (11).
Real butter is good for you and actually fairly nutritious.
It
contains Vitamins A, E and K2. It is also rich in the fatty acids
Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful
health benefits.
Fatty Acid Breakdown:
- Saturated: 68%.
- Monounsaturated: 28%.
- Polyunsaturated: 4%.
There is one caveat
for cooking with butter. Regular butter does contain tiny amounts of
sugars and proteins and for this reason it tends to get burned during
high heat cooking like frying.
If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat.
Here’s a great tutorial on how to clarify your own butter.
Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.
Olive Oil
Olive oil is well known for its heart healthy effects and is believed to be a key reason for the health benefits of the mediterranean diet.
Some studies show that olive oil can improve biomarkers of health.
Fatty Acid Breakdown:
- Saturated: 14%.
- Monounsaturated: 75%.
- Polyunsaturated: 11%.
Studies
on olive oil show that despite having fatty acids with double bonds,
you can still use it for cooking as it is fairly resistant to the heat (19).
Make
sure to choose quality Extra Virgin Olive Oil. It has much more
nutrients and antioxidants than the refined type. Plus it tastes much
better.
Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.
Animal Fats – Lard, Tallow, Bacon Drippings
The fatty acid content of animals tends to vary depending on what the animals eat.
If they eat a lot of grains, the fats will contain quite a bit of polyunsaturated fats.
If the animals are pastured raised or grass-fed, there will be more saturated and monounsaturated fats in them.
Therefore, animal fats from animals that are naturally raised are excellent options for cooking.
You can buy ready-made lard or tallow from the store, or you can save the drippings from meat to use at a later time. Bacon drippings are especially tasty.
Palm Oil
Palm oil is derived from the fruit of oil palms.
It consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates.
This makes palm oil a good choice for cooking.
Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.
However,
some concerns have been raised about the sustainability of harvesting
palm oil, apparently growing these trees means less environment
available for Orangutans, which are an endangered species.
Avocado Oil
The
composition of avocado oil is similar to olive oil. It is primarily
monounsaturated, with some saturated and polyunsaturated mixed in.
It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.
Fish Oil
Fish
oil is very rich in the animal form of Omega-3 fatty acids, which are
DHA and EPA. A tablespoon of fish oil can satisfy your daily need for
these very important fatty acids.
The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.
However, due to its high concentration of polyunsaturated fats, fish oil should neverbe used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.
Flax Oil
Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA).
Many people use this oil to supplement with Omega-3 fats.
However, unless you’re vegan, then I do recommend that you use fish oil instead.
Evidence
shows that the human body doesn’t efficiently convert ALA to the active
forms, EPA and DHA, of which fish oil has plenty (20).
Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.
Canola Oil
Canola oil is derived from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it.
The
fatty acid breakdown of canola oil is actually fairly good, with most
of the fatty acids monounsaturated, then containing Omega-6 and Omega-3
in a 2:1 ratio, which is perfect.
However, canola oil needs to go through very harshprocessing methods before it is turned into the final product.
Check out this video
to see how canola oil is made. It is very disgusting and involves the
toxic solvent hexane (among others) – I personally don’t think these
oils are suitable for human consumption.
Nut Oils and Peanut Oil
There are many nut oils available and some of them taste awesome.
However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking.
They can be used as parts of recipes, but do not fry or do any high heat cooking with them.
The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.
There
is one exception, however, and that is macadamia nut oil, which is
mostly monounsaturated (like olive oil). It is pricey, but I hear it
tastes awesome.
If you want, you can use macadamia oil for low- or medium-heat cooking.
Seed- and Vegetable Oils
Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.
Not only should you not cook with them, you should probably avoid them altogether.
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.
However, new data links these oils with many serious diseases, including heart disease and cancer (21, 22, 23).
Avoid all of them:
Not only should you not cook with them, you should probably avoid them altogether.
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades.
However, new data links these oils with many serious diseases, including heart disease and cancer (21, 22, 23).
Avoid all of them:
- Soybean Oil
- Corn Oil
- Cottonseed Oil
- Canola Oil
- Rapeseed Oil
- Sunflower Oil
- Sesame Oil
- Grapeseed Oil
- Safflower Oil
- Rice Bran Oil
One study also looked at common vegetable oils on food shelves in the U.S. market and discovered that they contain between 0.56 to 4.2% trans fats, which are highly toxic
Which cooking oil is the healthiest?
How
to choose the right oil for those with cholesterol? How much of each
oil can be consumed? These are some of the many questions we have about
cooking oils.
I'll try and answer some for you.
No Oil Can Be Termed 'Healthiest'
Firstly,
there is no particular oil which could be termed as 'the healthiest
oil'. Each oil has its own merits and demerits. Oils can be classified
under four categories as per their fat content: saturated, unsaturated,
monounsaturated and polyunsaturated. Unsaturated oils are more
beneficial and healthier.
Saturated Oils Also Have Benefits
Saturated
fat contains triglycerides (the component that affects your cholesterol
levels) that could clog your arteries. Saturated oils however, are not
your enemies. Coconut oil contains saturated fats, but is good for your
hair and skin. Ghee also contains saturated fats but is beneficial if
taken within limits. Other oils that contain saturated fats are palm oil
and kernel oil.
Monounsaturated and Polyunsaturated Fats
Monounsaturated
fats and polyunsaturated fats are heart friendly as they contain good
cholesterol or HDL (high density lipoprotein). Of the vegetable oils,
monounsaturated oils work the best on cholesterol levels. Olive oil,
peanut oil and mustard oils are monounsaturated oils.
The
third type of fat is the polyunsaturated fat. These contain omega 3 and
omega 6 fats. Whole sources of polyunsaturated fats are the best.
Sources of these are flax seeds, walnuts and oily fish.
Here are some facts about commonly used oils in Indian cooking:
Groundnut Oil
Groundnut
oil has a near-perfect ratio of saturated, monounsaturated and
polyunsaturated fats. Diets that include groundnut oil are effective in
protecting against heart disease, as compared to most oils.
Groundnut
oil contains natural antioxidants that prevent formation of free
radicals and protect us from various cancers. It also helps reduce
cholesterol levels. It lowers the bad cholesterol in our body without
lowering the good cholesterol. Good cholesterol is HDL (high density
lipoprotein) that transports cholesterol back to the liver and prevents
blockages. Bad cholesterol is LDL (low density lipoprotein) that
transports cholesterol to tissues and arteries causing blockages.
Sesame Oil
Sesame Oil is of two kinds - refined and unrefined. Organic, unrefined sesame oil adds an amazing flavour to food.
Sesame
oil is rich in mono and polyunsaturated fatty acids. Sesame oil
contains fat soluble antioxidants that prevent formation of free
radicals. It has cholesterol lowering properties too. Sesame oil helps
people with anxiety, nerve and bone disorders. It also improves
circulation, improves immunity and helps ease digestive problems like
flatulence, constipation and irritable bowel syndrome. If used
regularly, sesame oil helps combat stress, tension, nurtures the nervous
system, relieves fatigue, cures insomnia and improves vitality.
Sesame
oil will also protect you from cancer. Since it is a rich source of
calcium, it helps those with arthritis and joint pain.
Sunflower Oil
Sunflower
oil is high in the essential vitamin E and low in saturated fat.
Sunflower oil, refined or unrefined is heart friendly. It lowers
cholesterol levels as it contains the right amounts of polyunsaturated
and monounsaturated fatty acids.
Safflower Oil
Safflower
oil is high in polyunsaturated fats. It has properties which help in
reducing weight. In addition, they help in the strengthening of the cell
membranes, thus preventing the entry of toxins. This aids in boosting
immunity. Safflower oil reduces cholesterol levels too, thus reducing
the risk of cardiovascular diseases.
Safflower
oil is also recommended to diabetic patients as it reduces blood sugar
levels. This oil also helps ease premenstrual symptoms.
Choose The Right Oil
Always
remember that oils are better cold pressed and organic rather than
refined. Refining them reduces their health properties. There is no one
'best cooking oil'; each has their own benefits and drawbacks. Simply
choose the one that works best for you. Avoid trans fats. Hydrogenated
vegetable oil contain trans fats. These elevate cholesterol levels,
putting your heart at risk.
The Best Cooking Oils for Your Health
Seema Chandra , NDTV
I have heard of blended whiskeys.
But this was the first time I was hearing of blended oils.The packet
claimed that it's an olive oil and then when I looked closely, it read
blended oil. In another case, the photo on the oil bottle shows peanuts
and it says peanut oil, and then in a small font in a corner it says
that it has sunflower oil too. It's all becoming utterly confusing and
with newer oils slipping onto grocery shelves, how on earth does one
decide what to pick up.
In India, since time immemorial, the oil you use in your kitchen is largely dependent on where you come from. In Kerala, it's coconut oil, in Andhra and Rajasthan, it's sesame oil,
in the east and north they use mustard oil and in central India and
Gujarat groundnut oil is used. Different cultures eat differently and
the type of oil fits beautifully into the food landscape of that region.
But all that changed in the 80's with the scare of cholesterol and heart disease. Overnight ghee got a bad name and we were told that we should avoid trans-fats
and sunflower oil became popular. That was in the 90's.But today it's
an altogether different story. You have new types of oil spilling across
the grocery shelves from around the world and each new bottle label
brings with it a new health hope.
One of the most important things to keep in mind is - that oil
behaves differently when heated, it changes texture, color, taste as
well as it's nutritional properties. When the oil reaches its smoking
point, a lot of the nutrients are destroyed and it can sometimes
potentially form harmful compounds. Also, different oils have varying amounts of fats - Polyunsaturated, Monounsaturated and Saturated fats.
When
I asked India's leading nutritionist, Dr. Shikha Sharma how much oil
should we consume, she said that the total quantity of oil consumption
should not cross 2 teaspoons per person per day. That's as far as
quantity goes, but what about the quality. Here's a look at various oils
and why they are not created equal.
Sunflower Oil
The
oil extracted from the seeds of sunflowers is known as sunflower oil.
It has a high quantity of vitamin E, which makes it excellent for being
used in and cosmetic products. Sunflower oil is a mixture of
monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a
high smoking point, which means that sunflower oil holds onto its
nutritional content at higher temperatures, which is probably why this
oil is widely used in deep frying chips, samosas and vegetables.
People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels.
Coconut Oil
This
oil is full of saturated fat. Studies suggest that diets high in
coconut oil do raise total blood cholesterol and LDL cholesterol. Coconut oil also seems to raise HDL (good) cholesterol and it has the advantage that it behaves very well at high temperatures.
Groundnut Oil
Groundnut
oil or peanut oil is got a good combination of fats, and has the good
monounsaturated and polyunsaturated fats and is low in bad saturated
fats. It's a good all-purpose oil for cooking and I think it works
particularly well for Asian foods that are prepared in the wok.
Mustard Oil
Has
a near ideal fat composition but not very good as it contains high
amounts of erucic acid ranging from 35 to 48%. It is recommended that
you don't use mustard oil as the sole cooking medium. It has a high
smoking point so it's very good for deep frying.
Canola Oil
A recent entrant into the Indian market, Canola
is flying off the shelves. Canola oil, which is made from the crushed
seeds of the canola plant, is said to be amongst the healthiest of
cooking oils. It has the lowest saturated fat content of any oil. It's
seen as a healthy alternative as its rich in monounsaturated fats and is
high in Omega 3. It has a medium smoking point and is an oil that works
well for fries, baking, sautéing etc. I use it liberally in Indian
food, which it seems to embrace quite well.
Olive Oil
If you use Olive oil regularly,
you are consuming monounsaturated fats that will help you lower your
risk of heart disease and breast cancer, and that's possibly because of
its high monounsaturated fat content, which lowers cholesterol. I find
olive oil brilliant for any Mediterranean dish, brilliant with pastas
and risottos, and it's my top pick for breakfasts, works like a dream
with eggs, pancakes, you name it.
Extra Virgin Olive Oil
This
oil is a hot favorite, it's derived from the first pressing of olives
and if full of antioxidants as well as polyphenyls, that are both
considered good for heart health. It's a darker color and has less
acidity than olive oil. I use it largely in salads, cold dishes and over pastas.
Rice Bran Oil
A
fairly new kid on the block and a fast rising favourite amongst the
manufacturers, rice bran oil is made from the outer layer (bran) of the
grain of rice. Health experts claim that it's the healthiest oil on the
planet. While I cannot vouch for that, I do know that while trying it
out on my food show series, called Guilt Free, the taste did not clash
with Indian food and it worked pretty well in cookies and cakes.
Apparently, rice bran oil
has a chemical called oryzanol which is good for your cholesterol. It
is high in monounsaturated fats and has a fair amount of polyunsaturated
fats too, both the good type of fats. Since it has a high smoking
point, it works well for deep frying chips and all.
Avocado Oil
It
has a mildly nutty, is very rich in monounsaturated fats and is a good
way to get Vitamin E in our diets. It glides on very well in a dressing,
in mayonnaise, vinaigrette and I find it adds tremendous panache to a
simple grilled fish.
The only downside is the price as well as availability in India. It's
one of those oils that can be kept as an add-on oil. Just remember to
store it right, as it can spoil easily.
Sesame Oil
Sesame
oil comes in two colors. The lighter one is used in India and the
Middle East, and is pressed from untoasted seeds. It has a mild flavour
and a high smoking point. The darker variety has a distinct nutty aroma
and taste and works very well in Asian food as a marinade or in stir
fries.
Both
types of oils are high in polyunsaturated fat but they should never be
heated for too long. Sesame oil also contains magnesium, copper,
calcium, iron and vitamin B6.
Grapeseed Oil
Grapeseed
oil is pressed from grape seeds left over from wine making. It is
believed to have very little saturated fat, is filled with good fat, has
a very mild taste. It is considered good for cooking and frying, but am
afraid I have had little experience with it.
According
to leading health expert Dr. Shikha Sharma, "changing or rotating oils
is healthy as it gives the body the different essential fatty acids
which it needs. Normally, no single oil has all the essential fatty
acids and the fatty acids ratio which the body needs. For example we
need a judicious combination of mono-unsaturates, poly unsaturates and
saturated fatty acids."
How
does one decide on what is the optimal ratio of these fats, I ask?
Shikha says, "a personal thumb rule is 20% saturated 30% poly
unsaturated and 50% mono unsaturated but this also includes the nuts and
oil seeds as a source of natural oils."
As far mixing of oils go, I seem to be following the doctor's orders. What works is olive for breakfast,
pastas and salads, sunflower for deep frying, sesame for Asian, and I
alternate between Rice bran and Canola for Indian. Take your pick.
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