Which cooking oil is good for health

Which cooking oil is good for health

What do you think is the best oil to use for cooking? is it olive, canola or soyabean? Or is it corn, peanut or sunflower? How about just plan ? while personal taste plays a major role, there are a few points that need to be considered.

Cooking

The first thing to understand is that cooking at high temperature can damage oils. Ironically, the more omega -3 fatty acids in the oil, the less suitable it is for cooking. The heat not only breaks down the fatty acids, it also converts them into harmful substances. This is why hydrogenated oil are often used for cooking. Since they have already been damaged by previous chemical processing, they are less likely to be further damaged by heat. Oils that are high in saturated fat and monounsaturated fat ( peanut and olive) are usually the most stable when heated.

To preserve the health benefits and the flavor of unrefined oils, try the wet sauté technique practiced by gourmet chef  around the world. Add about a quarter- cup of water to a frying pan and heat to just below boiling point. Then add the food and cook it for a few minutes before adding the oil. Wet – sauteing shorten the time the oil is in contact with the hot pan, allowing you to use more flavorful oils. Stirring frequently helps, too. Never heat oils to the smoking point, because this damage their fatty acid content and destroys their taste.

Storing

If you buy your oil in large quantities, store it in dark  bottles. Clear plastic or glass bottles easily allow light to penetrate the oil. A chemical process called oxidizing, similar to rusting in metals, then occurs. If the oil comes in a clear bottle, either transfer it to a dark bottle or wrap it with a dark covering. Also, try to keep the lid on tightly between uses because contact with air with also affect the quality of the oil. Its better to buy oil in small quantities.

Although this may be slightly more expensive, it will ensure that you will use it before it spoils. You should also store oil in a cool, dark place. Most cooking oils spoil when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them right away. The notable exception to this is olive oil, which need not be refrigerated because it is high in both oleic acid and antioxidants, which slow the spoiling process.

Organic

If you can afford it, paying extra for organic oils is definitely worthwhile. Many oils comes from plant that are heavily sprayed with herbicides and pesticides. As most herbicides and pesticides are fat soluble, the chemicals concentrate in the oil portion of the plant. One of the safest oil is extra virgin oil, which is not refined or deodorized, and may even be organically grown.

Labelling woes

The already negligent food -labelling laws are especially careless when it comes to oils. Avoid any oil simply labelled vegetable-oil . you have every right to know which vegetables they are talking about. The same warning goes for all purpose vegetables oil. Chances are that the manufacturer simply added inexpensive, highly processed oils such as cottonseed oil to top up the bottle. You should also be aware that most labels do not list the type of fatty acids the oil contains. ( the amount of omega -3 or omega -6 ). The label should state whether the oil was chemically extracted or mechanically pressed. Obviously you should look for mechanically extracted oils, but as this method is usually more expensive to produce, most manufacturers opt for the chemical process. If the oil is pressed, the label will say it, so if it does not assume the worst.

The best

Now you have a basic understanding of cooking oils, the next step is to choose one. As I said earlier, personal preference will play a role in regards to taste. Unless you have a specific medical issue, you can’t go wrong with any of the following choices. Peanut oil, high oleic sunflower oil, sesame oil and olive oil.

Here are few simple suggestions when it comes to buying and using cooking oils.

• As all oils have about 120 calories per tablespoon ( no matter whether they are good or bad) use as little as possible. Oil is a fat, and at 9 calories per gram it does contribute to obesity.
• Oils high in monounsaturated fats such as olive and canola may actually benefit your heart and arteries. If you have heart disease in your family or have it yourself, choose these oils first.
• If you are looking for extra pinch of flavor, select a stronger flavored oil such as sesame or walnut. However, use this flavored oil in salad dressings instead of cooking., or ad them just at the last moment of cooking because most do not tolerate heat well.

What is cooking oil

Cooking oil’s main contain is fat means it’s a liquid form of fat. There are mainly 4 types of fat in oil that are poly unsaturated fat, mono unsaturated fat, saturated fat, trans fat.

Poly unsaturated and mono unsaturated fat are good for health and we need this fat in our body for good health but in small quantity. And saturated and trans-fat are very bad for health and this type of fat is very danger for our body health and our body does not require this type of fat. So, we should avoid as much as possible saturated fat and trans-fat.

There is no oil available in market without saturated fat and trans-fat.

So when we will check the oil nutrition information that time we should check which oil have minimum of saturated fat and trans-fat. Minimum of saturated fat and trans fat means maximum of polyunsaturated and monounsaturated fat.

So which oil having minimum of saturated fat and trans fat that one will be the best oil.

Although saturated fat and trans fat is bad for health and polyunsaturated and monounsaturated fat are required small quantity in our body so we should avoid taking more oil. And we should use minimum of oil.

There are so many cooking oils available in the market. I am not talking about different brand. I am talking about source of oil is different like olive oil, coconut oil, sunflower oil like that.

1. Most popular oil available in the market listed below
2. Olive oil
3. Mustered oil
4. Rice oil
5. Coconut oil
6. Sunflower oil
7. Groundnut oil
8. Sesame oil
9. Canola oil

First, we will check each oil nutrition information one by one then will decide which oil is best for our health

Nutrition information of all the oil

Comparison sheet in 100 ml nutritional information

Sl. No	Type of oil	Poly unsaturated Fat (gm)	Monounsaturated Fat(gm)	Saturated Fat(gm)	Trans Fat(gm)
1	Canola oil	31	62	7	0
2	Mustard oil	22	59	12	0
3	Olive oil	10	75	15	0
4	Sesame oil	42	40	14	0
5	Sunflower oil	63	26	11	2
6	Soyabean oil	61	22	18	2
7	Rice bran oil	22	38	31	2
9	Coconut oil	2.2	9.5	87	0.1

Canola oil have maximum Monounsaturated and polyunsaturated fat means good fat and minimum saturated fat means bad fat. So canola oil is the best. Like that way you can see the chart which oil is better and which oil is not good.

1. Which cooking oil is good for health

2. Which cooking oil is good for health

3. Which cooking oil is good for health