Many of our patients ask us which oil is best or which oil is best suited for Indian cooking. This is a very relevant question as oil intake can affect our good and bad cholesterol. If our cholesterol is high, then in the future it can increase the chances of heart attacks and stroke /paralysis by clogging the blood arteries.
India has the highest number of coronary artery disease (CAD) cases worldwide. Today, we will discuss important aspects of oil under various headings.
Saturated vs Unsaturated Fats
Saturated fatty acids are mainly animal-sourced, like butter, cheese, etc., and they are solid in consistency. Generally, they are bad for health and increase our total cholesterol and LDL ( bad cholesterol), which increases the chances of heart attacks and stroke /paralysis by clogging the blood vessels.
Unsaturated fatty acids are mainly plant-derived, like nuts, seeds, olive oil, etc., and they are liquid in consistency. Generally, they are good for health as they lower LDL levels. They lower the risk of heart attacks and death from cardiovascular diseases. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids(PUFA ) are unsaturated fatty acids. Omega-3 and omega-6 fatty acids are PPUFAs. They are not generated in our bodies. Fish oils contain high amounts of omega-3 3 fatty acids.
So unsaturated fatty acid better than saturated fatty acids.
Trans-fatty acids (TFA)
TFA is not good for health and is generated after multiple uses of oil.TFA content are high in bhujia, samosa , biscuits etc . Always check the food packets’ label for TFA, which should ideally be zero and practically less than 1 % daily.
Cold-pressed oil vs Refined oil
Refined oil is extracted from seeds by heating at high temperature ( above 200 °C), which causes loss of vitamins, micronutrients, antioxidants, and sterols. High temperature generates free radicals and trans-fatty acids, which are atherogenic, causing clogging of the flowing arteries..
Cold-pressed oil is extracted from traditional methods from kholu, ckikki, or ghan, which preserves he nutritional value of the oil. Such oils are chemical-free and contain a high quantity of vitamins that have an anti-inflammatory property and help boost immunity.
Cold pressed oil is better than refined oil
Never use these oils
Coconut oil, palm oil, vanaspati ghee, red palm oil, and alda are not to be used as these oils contain high amounts of trans-fatty acids, which are harmful to the body. Vanaspati ghee is the unhealthiest oil among all
What is specific about indian cooking?
In India, we cook food at very high temperatures or do deep frying. With these, oil generates free radicals, trans-fats, which are atherogenic and mutagenic, which can lead to blockage in arteries or cancer.
Burning point /Smoke point
The point at which oil starts catching flame or releasing smokeis calledthe the Burning point /Smoke poin .O r in simple words oil which can maintain its quality or are stable at high temperature will be better for deep fryingCanola oil, mustard oil, or desi gheehavega igh smoke poin,t sthey are o better for deep frying /high temperature cookin,g whicsuitses Indian cooking.
When we have to use oil at low temperatures, then sunflower, safflower,a nd extra virgin olive oil will be better.
Butter having low smoke point so not good for deep frying.
Never used any oil with the following things
- Never reuse the oil.
- If oil catches fire or smokes
- If oil smells bad or is stored for a long time. It becomes oxidised and gives a rancid
- Avoid refined oil for deep frying.
Mustard oil
Most commonly used oil in indian cooking, which contains less saturated fatty acid and high content of monounsaturated fatty acids(MUFA) and polyunsaturated fatty acids(PUFA, is an unsaturated fatty acid. Mustard oil suits Indian cooking.
Conclusion
- So unsaturated fatty acid better than saturated fatty acids.
- Never eat trans-fatty acids (TFA).
- CoCold-pressed oil is better than refined oil.
- Never use Coconut oil, palm oil, vanaspati ghee, red palm oil, or adoda
- Never reuse the oil. If the oil catches fire or smokes, if the oil smells bad, or if it is stored for a long time.
- Avoid refined oil for deep frying.
- Canola oil, mustard oil, or ghee is better for deep frying /high temperature cooking, which suits indian cooking.
- Blending of oil should be done which balances fatty acids and antioxidants
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