Cooking oil is one of the most common essentials in your pantry; it is also one of the most talked about, especially among health enthusiasts. Sunflower, peanut, sesame, grapeseed, vegetable, canola, olive or mustard—there is an array of choices available in the market. But which one is better than the other? Which oil can be used as a seasoning or salad dressing and which one for cooking? Which oil is apt for dipping crusty bread? Do you really need oil in the first place, especially from a health point of view? Last but not the least—how much oil is too much?
Experts believe that the best bet is to have a combination of oils and not stick to one medium. “It is worth noting that for Indians, the traditional practice of embracing mustard oil, sesame oil or coconut oil holds significant value. It is advisable to steer clear of refined oils that claim to promote a healthy heart. One must also be cautious about reusing oil, as it can transform into harmful trans fats. Unfortunately, the indulgence in trans fat-laden fried foods contributes to cholesterol-related concerns and the narrowing of our arteries. Moderation should be exercised when using any type of oil,” says Dr Rahul Chandola, cardiothoracic surgeon and transplant specialist, Institute of Heart Lungs Diseases & Research Centre (IHLD), New Delhi.
Let us first try to understand a few oil basics. As per Dr Vijayshree, chief dietician of MGM Healthcare, Chennai, edible oils have several fatty acids, which can be grouped into three classes—saturated fatty acids or SFA, which have three groups—short-chain, medium-chain and long-chain SFA, monounsaturated fatty acids or MUFA and polyunsaturated fatty acids or PUFA, which is further subdivided into linolenic (LC or n6), alpha-linolenic (ALNA or n3) acid and trans fatty acids (TFA).
As per the Indian Council of Medical Research (ICMR), the ideal oil is one which has a SFA:MUFA:PUFA ratio of 27-33%:33-40%:27-33%. “Earlier, oils high in SFA were considered harmful since they increase LDL, which stands for low-density lipoprotein, often called the ‘bad’ cholesterol. But recent studies indicate that oils high in short/medium-chain SFA (like coconut oil) have not demonstrated adverse health effects. Mustard and rapeseed oils—due to their low SFA and high MUFA content along with their relative stability during cooking—can be a preferred choice, particularly mustard oil in its nonrefined (cold-pressed) form,” explains Dr Chandola.
Smoke point
One of the most important factors when choosing oil is to look at the smoke point which determines the temperature beyond which the oil starts to produce harmful chemicals. “Oils with high smoke points can withstand high temperatures and are suitable for deep frying, stir frying, searing, etc. On the other hand, oils with a low smoke point are good for sauteing, steaming, or as a salad dressing. The best examples of oil with a high smoke point are sunflower, soybean, rice bran, peanut, sesame, mustard, and safflower. Olive oil has a medium to low smoke point and is better to use as salad dressing or for sauteing instead of frying,” says Dr Vijayshree of MGM Healthcare.
In India, be it traditional or modern practice, oils are cooked in very high temperatures for multiple purposes like deep frying during which the oil temperatures can go above 170 °C. Refined oils, particularly high in PUFAs, degrade easily and therefore, should be avoided for frying.
Oils high in saturated fats (like ghee or coconut oil) can be used for Indian cooking, as they are comparatively stable during frying. “A healthy way to incorporate oil in your food is by using oil blends which will provide all essential fatty acids. Vegetable oil is a mix of various oils like soybean, safflower, etc. Blends like rice bran and olive oil are also good. If you do not find ready-made oil blends, you can use two oils separately or rotate your oil every two months,” adds Vijayshree.
Less talked about
Some less talked about oils like avocado and walnut oil have immense benefits. For instance, avocado oil may be good for skincare. In terms of chemical composition, cold-pressed avocado oil bears resemblance to olive oil. “It consists of about 60% monounsaturated fatty acids and 10% polyunsaturated fatty acids. Moreover, cold-pressed avocado oil has a notable level of antioxidants, including pigments such as chlorophylls and carotenoids. These pigments contribute to the oil’s vibrant green colour and function as antioxidants, which actually provide protective benefits against various diseases,” says Anju Mohan, senior dietitian, department of clinical nutrition, Amrita Hospital, Kochi.
Walnut oil, on the other hand, is composed of unsaturated fatty acids such as oleic, linoleic and linolenic acids, explains Mohan. The ratio of these acids determines the nutritional value of walnut oil. “It is typically used as a salad oil for its ability to emulsify sauces. Walnut oil is not recommended for cooking or subjected to heat treatment in various products due to its high content of unsaturated fatty acids. The oxidation of these acids can result in undesirable taste and odour,” adds Mohan.
According to celebrity nutritionist Shweta Shah, founder of Eatfit24/7, avocado oil is heart healthy and high in oleic acid, which is an unsaturated fat. “It contains vitamin E and helps the body absorb other fat-soluble vitamins. Peanut oil is high in monounsaturated ‘good’ fat and low in saturated ‘bad’ fat. It prevents heart disease and lowers cholesterol.”
Here are some oils that can make a home-made dish healthy without compromising on the taste:
Olive oil: It is extracted from olives, the fruit of olea europaea, a traditional tree crop of the Mediterranean basin. It is used in cooking, frying, salad or seasoning, and the rich texture is good for overall health, especially heart health. In fact, consuming olive oil can help maintain blood pressure, improve blood vessel health, or prevent unwanted blood clotting. With two types of olive oils, there is a difference in making both— olive oil and extra virgin olive oil.
Olive oil is made by crushing olives and separating the oil from the pulp, while extra virgin olive oil is the least processed variety and is rich in antioxidants. Extra-virgin olive oil retains its natural phenolic compounds without using any heat. It also contains phytochemicals. Studies have proven that half tablespoon of olive oil every day can lower the risk of death from cardiovascular disease.
Canola oil: This has zero trans fat (trans fat is a type of unsaturated fat that occurs in foods) and the lowest amount of saturated fat. The oil is extracted from the seeds of a canola plant widely found and grown as a crop in Canada. The oil is made after crushing canola seeds. It contains high amounts of oleic acid (a monounsaturated fat) and alpha-linolenic acid (the plant-based omega-3 essential fatty acid). The US Food and Drug Administration (FDA) suggests that the oil has the ability to reduce the risk of coronary heart disease when used in place of saturated fat or included in the diet.
Flaxseed oil: This has a good amount of alpha-linolenic acid, an omega-3 fatty acid, which is a type of polyunsaturated fat beneficial to reduce inflammation, thus lowering your risk for certain types of cancer. While the oil is extracted from flax seeds it helps to treat both constipation and diarrhoea.
Sesame oil: It is a good source of antioxidants along with vitamin E and phytosterols, as well as lignans, sesamol, and sesaminol compounds which help fight free radicals, reduce risk of developing chronic diseases.
Coconut oil: It is a rich source of medium-chain triglycerides, a type of saturated fat, which may increase the number of calories the body burns and help promote weight loss. Apart from properties such as antimicrobial and antifungal, it has ketones that reduce appetite and at the same time lower seizures.