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Tips to choose Cooking Oil for Heart’s Health

Choose healthiest cooking Oil with high heat stability and PUFA , MUFA saturated , smoke points for heart health , liver & arthritis alike diseases

Tips to choose Cooking Oil
Tips to choose Cooking Oil

How Cooking Oil can be a major factor in your health 

Cooking is a very simple skill but an essential skill. Cooking helps you in avoiding outside food and let you eat nutritious food in your table. But choosing a cooking oil can be a very important part of your body’s health. 

The most affected areas of the body via cooking oil are heart , hairs and diabetes. So if you haven’t thought much about your cooking Oil, then this article is worth for you. 

As I told you that choosing a cooking Oil requires a small amount of knowledge. There are certain key things to look at your Cooking Oil while you finalize one. This article is not suggesting you buy multiple oils for you and then choosing one. But you can watch the container of cooking Oil at a market to choose one. 

Cooking Oil Stability 

Stability in cooking Oil is determined by high temperature. This depends on its reaction with oxygen to form free radicals. In simple words, stability is seen as how easily a cooking oil oxidizes. 

To determine an oil’s resistance to oxidation depends on the saturation of fatty acids in it.  

Fatty Acid Saturation in Cooking Oils 

Saturated Fatty Acids (SFAS)

Saturated fatty acids have a complete carbon-hydrogen chain. This yields a highly stable structure to resist oxidation. Saturated Fatty Acids are found in Tropical oils i.e., Coconut Oil, Palm Oil, & animal fats (Ghee & Butter). SFAS are better for deep fry and high-temperature cooking. 

Mono-Unsaturated Fatty Acids (MUFA)

MUFA based oils are missing two hydrogen atoms, and these are replaced by two carbon bonds. As MUFA are not densely bonded, they are not advisable for high-temperature cooking. Popular examples of MUFA are olive Oil, avocado oil, and nut oils.

Poly-Unsaturated Fatty Acids (PUFA )

PUFA misses hydrogen bonds and consists of two or more double bonds. Do not use oils with lots of PUFA. This is because it produces a very unstable & high level of free radicals when heated. Popular PUFA rich oils are cottonseed oil, grapeseed oil, rice bran oil, corn oil, sunflower oil, and soy oil.

PUFA & MUFA Oils
PUFA & MUFA Oils

Things to Consider Before consuming PUFA 

  1. The most important thing to consider before consuming PUFA oils is to check the ratio of omega-6 to omega-3.  
  2. Earlier it was 1:1, and now it’s been 16:1. Omega 6 has pro-inflammatory properties, while Omega-3 is anti-inflammatory. Presently this ratio is an unhealthy one, which is to be avoided.
  3. Multiple pieces of research have shown that inflammation causes various diseases like cardiovascular, arthritis, depression, cancer, and Liver diseases.  

When Cooking Oil Start Smoking 

Cooking oil starts smoking when heated to high temperatures. Oil, which is more stable, has a higher smoke point. When the Oil reaches its smoking point, it starts decomposing. And by decomposing, it means Oil starts losing nutrients and generates toxic free radicals. 

After reaching it’s smoke point, some oils can even catch fire.  

As you know now, that stability & smoke point are directly affected to each other. Manufacturers do a high refinement process to produce PUFA with a higher smoke point. 

Types of Oils – Refined & Unrefined

There are two types of Oils:- Refined Oil & Unrefined Oil. 

Unrefined Oil 

Unrefined oils come from plant Oil. They are extracted from oily parts by crushing & pressing in mechanical ways. This results in highly flavored & nutritional oils. 

The bigger disadvantage of these oils is that they are extracted at a very controlled temperature. Because if it’s not done properly, it is not suitable for consumption. 

Unrefined oils are not good with heat. It has a lower smoke point, and their nutrients start producing harmful free radicals for bodies. This is why many of these unrefined oils are not available in the market. 

Refined Oils

Refined Oils are made in high temperature-controlled industries. The extraction level is so complex that results from us in neutral flavor, high smoke point & longer shelf life. 

Summary:- As unrefined oils have the advantage of flavors & Refined ones has healthier advantages. Unrefined can be used in low heat cooking practices, while refined can be used in high heat cooking. 

Gamma Oryzanol

Gamma Oryzanol reduces bad cholesterol and helps in increasing good cholesterol. If you are seeking Oil for keeping your heart healthier, then look for Gamma Oryzanol rich oils. 

Vitamin A, D & E

Vitamins in Oils are significantly helpful in living a healthy life — some of us who are living in a poor lifestyle due to some responsibilities on us. A healthy oil can help you stay stronger for long. 

  1. Vitamin A:- Helps in better vision and eye care.
  2. Vitamin D:- Strengthen immunity and bone health
  3. Vitamin E:- Reduces free radicals in your body. 

Raw Material in Oils 

The original raw material of Oils determines the quality of a huge aspect. Organic oils are better for non-organic ones in all ways. The most simple organic ingredients are nuts, seeds, grains, & legumes. 

Also, keep in mind that genetically modified are labeled as organic, but they are not organic ones. 

  1. Trans fat is the worst type of dietary fat. 
  2. MUFA are the healthiest one. For example, Coconut Oil is made up of 90% saturated fat & lauric acid. These two compounds have healthy properties. 
  3. Unrefined oils win the race for health to consumers if they are naturally refined oils. 

What is Extra Virgin, Virgin / Light or Pure Oils

These terms are familiar to olive oil users. 

  1. Extra Virgin :- To become an oil , extra virgin Oil has to pass some strict standards. It is the most natural & highest quality oil for the consumer. It has up to 1% of oleic acid in it.
  2. Virgin:- This is a slightly lower level of Oil, which has a little lower quality than extra virgin oil. 
  3. Light:- It is known as a blend of refined & virgin Oil 
  4. Pure:- It is the lowest quality oil, which a user can use. It has the lowest smoke point. 

Simplest Four Rules to choose an Oil 

There are four simple rules to select Oil. These are given as. 

  1. Cooking Oil must be chosen on the basis of a saturation degree. 
  2. As it is written earlier, pure & refined are the most misleading words. Find the quality as virgin or extra virgin. 
  3. When your Oil starts smoking, throw it out and start cooking with fresh one. 
  4. At the last one is to stay alert, cook with low temperature & slowly.
Oil NameSmoke Point (in celsius)MUFAPUFASaturationOmega
Refined Almond Oil 21673%19%8%no omega 3
Avocado unrefined20470%10%20%13:1
Avocado Refined 27170%10%20%13:1
Butter Regular17730%5%65%9:1
Butter (Ghee)
23230%5%65%9:1
Canola
(unrefined)
10761%32%7%2:1
Canola
(refined)
20461%32%7%2:1
Coconut
(unrefined)
1776%2%92%no omega 3
Coconut
(refined)
2326%2%92%no omega 3
Corn oil
(unrefined)
16029%58%13%83:1
Corn
(refined)
23229%58%13%83:1
Cottonseed
(refined)
21618%55%27%54:1
Flaxseed
(unrefined)
10720%66%9%1:4
Grapeseed
(refined)
21620%71%9%676:1
Hazelnut
(refined)
22176%14%10%no omega 3
Hempseed
(unrefined)
11612%80%8%3:1
Macadamia
(unrefined)
21284%4%12%1:1
Olive
(unrefined, extra-virgin)
20775%10%15%13:1
Olive
(unrefined, virgin)
21675%10%15%13:1
Olive
(refined, pure/light)
24275%10%15%13:1
Palm
(unrefined)
19339%10%51%46:1
Palm
(refined)
21639%10%51%46:1
Peanut
(unrefined)
16048%33%19%32:1
Peanut
(refined)
23248%33%19%32:1
Rice bran
(refined)
25447%33%20%21:1
Safflower
(unrefined)
10712%75%9%133:1
Safflower
(refined)
26612%75%9%133:1
Sesame
(unrefined)
17740%46%14%138:1
Sesame
(refined)
21040%46%14%138:1
Soybean
(unrefined)
16023%62%15%8:1
Soybean
(refined)
23223%62%15%8:1
Sunflower
(unrefined)
10716%72%12%40:1
Sunflower
(refined)
23216%72%12%40:1
Walnut
(unrefined)
16019%67%14%5:1
Walnut
(refined)
20419%67%14%5:1

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