Sunflower Hospital Nagpur | Dr Jay Deshmukh: – There is always a debate on which is the best cooking oil considering the obvious risk of consuming excess saturated fats from oil that directly contribute to the bad cholesterol pool that is LDL cholesterol. Certain oils are rich in 6 Omega fatty acids and some are rich in 3 Omega fatty acids. Though both are individually beneficial, the correct proportion is necessary for health benefits.
Sunflower Hospital Nagpur | Dr Jay Deshmukh: –
What are the different types of edible oils?
- There are many types of cooking oils that are known by their smoke points and their source. These could also be known by their fat content. Our body needs fat to function normally. It is wise to choose the healthier types of dietary fat and then enjoy them in moderation.
What are the good and bad fats in oil?
- Monounsaturated and Polyunsaturated fats are the best choices. Avoid trans fats and saturated fats. Both increase blood cholesterol and are not good for the heart. The good and bad fats are all rich in calories, so measuring and moderation is the key.
What are the good oils?
- Best Cooking oil:- Monounsaturated fats are found in olive, canola and peanut oils. They are found in avocados and most nuts. Polyunsaturated fats are found in other plant-based oils such as safflower, corn, sunflower, soya beans, sesame and cotton seeds oils. Omega 3 fats are polyunsaturated fats that help your cells function.
What about saturated fats?
- Saturated fats are found in animal-based foods such as meats, poultry, lard, egg yolks and whole fat dairy products including butter and cheese. Hydrogenated vegetable oils are not healthy. Food item like crackers, cookies, cakes, pies and other baked food and candies, snack food and french fries contain trans fatty acids that are not good for health.
Are all cooking oils equal when you are measuring calories?
- Best Cooking oil:- Regardless of what kind of oil you use, oil is nutritionally classified as fat. At nine calories per gram, fats are more calorie dense than carbohydrates or proteins both of which have 4 calories per gram. Considering how much fat you want to eat and then add wisely.
Should the oil be fresh?
- Old oil is very rich in free radicals which are toxic to our body. Always buy small quantities and store them in a cool dry place.
What about peanut oil?
- Sunflower Hospital Nagpur | Dr Jay Deshmukh: – Peanut oil is rich in calories. 100-gram oil provides 884 calories. It has a high smoke point at 450 F which helps in deep frying. Peanut oil composes a very good lipid profile. It has saturated, monounsaturated and polyunsaturated fats in healthy proportions. It has a long shelf life. It contains potent antioxidants, Vitamin E and is a good choice for deep frying.
What about coconut oil?
- Coconut oils rich in saturated fats and is unhealthy. According to Dr Hensrud of Mayo Clinic, USA benefits of coconut oil is not supported by data.
What are the healthiest oils recommended by doctors and researchers?
- Sunflower Hospital Nagpur | Dr Jay Deshmukh: – Olive oil is the shining star in the group. In a study published in the New England Journal of Medicine eating olive oil or nuts reduced the risk of cardiovascular disease. Research also suggests that olive oil can reduce the risk of breast cancer. Extra virgin olive oil has more nutrients. Avocado oil contains 71% monounsaturated fatty acids and is thus quite popular. Safflower and sunflower oils also contain high amounts of monounsaturated fats and have high smoke points. Canola oil, corn oil, soybean oil, peanut oil all contain high amounts of monounsaturated and polyunsaturated fats and have high smoking points. Canola is best for baking because it is largely tasteless and peanut oil is good for frying because of its high smoke point.
All oils are fats. Consuming the least quantity is the key to a healthy heart. Rotating oils every month can give you the benefits of all oils. Do not reuse oils as that can be dangerous to health. Avoid coconut oils and consume olive oils. Do not use oils that are stored for a long period.
Author: Dr Jay Deshmukh
Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.