Which Oil to choose?

A topic I find everyone concerned about is which Oil to choose.

One should use organic cold processed vegetable oils for health.

You can use extra virgin olive oil in salads or pan frying but it’s not suitable for high temperature cooking. The reason is smoke point (320F) when oil starts producing toxic fumes and free radicals.

  • 75% of Olive oil is Oleic acid which is monounsaturated Omega 9 fatty acids.

As compared to Olive, Soyabean is having MUFA ONLY 50-55%.

Omega 9 fatty acids are the in thing and are the essential types as they aren’t produced by our body in reasonable amounts.

  • Good news is these reduce heart attacks, atherosclerosis and prevent cancer as well.
  • A French study has shown 73% considerably lower stroke risk in subjects having higher amounts of Olive oil as compared with the lowest group.
  • Olive oils also have antioxidants like polyphenols that protect blood vessels.
  • These help to regulate blood sugar, blood pressure and LDL cholesterol as well.

Oils best for high temperature cooking are Rice bran (495F, high in Vit E and antioxidants), Canola Oils(62%MUFA).

These are economical and have similar properties as well as compared to Olive oil.

Avocado oil can also be used for high temperature cooking. It does not burn until 520F,Good for cooking meats.

Virgin coconut oil, Virgin olive and butter can be used for mid temperature cooking.

It is important to have higher alpha linolenic acid (n-3) intake present in Mustard and Soyabean oils and reduce n-6 intake.

A balance of n-3 and n-6 is good for vascular, immune, nervous ,renal systems and early human development.

  • Non veg sources- Eating fish is anti-atherogenic, anti-thrombotic and anti-inflammatory.
  • Food sources of n-3-Wheat, legumes, green leafy vegetables, fenugreek and mustard seeds.

To Sum up: Use more than one source of cooking oil like Groundnut, rice bran or sesame oils with Soyabean oils.

Limit ghee, butter and Vanaspati (Trans fatty acids cause heart disease).

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