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There are many types of cooking oil available in the Indian market today and while selecting the best oil for our health we need to consider smoking point, combination of omega 3,6 fatty acids, cholesterol,trans fat and taste.
Let us discuss some cooking oils individually here:
Sunflower oil
Sunflower oil is considered healthy due its polyunsaturated fat content. It has a light flavour and does not interfere with the taste of other ingredients. The presence of Omega-6 and vitamin E in it act as an anti-oxidant and help the body cells to retain water.
From a toxicity standpoint, it is important to note that Omega-6 fats get oxidised when used in high temperature cooking. These oxidised Omega 6 fats have been linked to a wide range of lifestyle diseases and cancers. People must use this oil sparingly in high heat cooking practices like deep frying, “tadka” or for frying dry spices on a heated pan.
From a nutrition standpoint, a healthy balance is needed by the human body between Omega 6 and Omega 3 fatty acids. Sunflower oil is a very poor source of Omega 3 fats. People who use this oil as the primary oil for cooking must supplement their diet with Omega 3 fats.
Mustard oil
It has a characteristic flavour which brings a unique taste to food. It has a high smoking point. It is believed by traditional medicinal systems that mustard oil aids in digestion and circulation and due to its antibacterial properties, it can help protect the skin.
Mustard oil is also rich in Omega 6 fats. From a toxicity standpoint, it is important to note that Omega-6 fats get oxidised when used in high temperature cooking. These oxidised Omega 6 fats have been linked to a wide range of lifestyle diseases and cancers. People must use this oil sparingly in high heat cooking practices like deep frying, “tadka” or for frying dry spices on a heated pan.
From a nutrition standpoint, a healthy balance is needed by the human body between Omega 6 and Omega 3 fatty acids. Mustard oil is a very poor source of Omega 3 fats. People who use this oil as the primary oil for cooking must supplement their diet with Omega 3 fats.
From a contamination perspective, mustard oil must not be purchased loose and must be purchased only from reputed brands. This is because adulteration of mustard with argemone is common. This is toxic and can cause a deadly disease called dropsy with symptoms including extreme swelling of the legs.
Coconut Oil
Coconut oil is a good choice for frying food as it has very little poly unsaturated fatty acids making it very resistant to oxidation by heat. It is semi-solid at room temperature and lasts longer than PUFA rich oils before going rancid.
Coconut oil also has powerful health benefits as it is rich in Lauric Acid, which is a fatty acid that has strong anti viral and anti bacterial properties.However, as coconut oil is rich in saturated fat, the FDA advises restricted intake. Some recent studies however are questioning the link between saturated fat and heart disease.
Butter and clarified butter (ghee)
In India butter is often clarified and used for cooking as Ghee. Butter contains vitamins A, E and K2 and is rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, which have excellent health benefits.
However, as butter and ghee are rich in saturated fat and cholesterol, the FDA advises restricted intake. Some recent studies however are questioning the link between dietary cholesterol and heart disease.
Olive Oil
Olive oil is known for its healthy-heart benefits as it raises the HDL or good cholesterol and lowers the oxidised LDL or bad cholesterol in the blood.
Extra virgin olive oil is the first press oil that is best had raw. It is not suitable for cooking. Regular olive oil is used for cooking and pomace olive oil for higher heat cooking.
Like most vegetable oils, olive oil is also rich in Omega 6 fats. From a toxicity standpoint, it is important to note that Omega-6 fats get oxidised when used in high temperature cooking. These oxidised Omega 6 fats have been linked to a wide range of lifestyle diseases and cancers. People must use this oil sparingly in high heat cooking practices like deep frying, “tadka” or for frying dry spices on a heated pan.
From a nutrition standpoint, a healthy balance is needed by the human body between Omega 6 and Omega 3 fatty acids. Olive oil is a poor source of Omega 3 fats. People who use this oil as the primary oil for cooking must supplement their diet with Omega 3 fats.
From a contamination perspective, olive oil is one of the most frequently adulterated products in the world. Adulteration usually happens by mixing it with other edible oils like sunflower, soybean etc. Often chlorophyll is added to pass off the olive oil as extra virgin olive oil which sells at a higher price. Even in the developed world, North America and Europe, olive oil adulteration is widespread.
Sources
http://timesofindia.indiatimes.com/life-style/food/food-reviews/Cooking-oils-and-their-benefits/articleshow/19395255.cms
http://authoritynutrition.com/healthy-cooking-oils/