Essential Guide to Choose the Right Oil for a Healthy Life!

Groundnut oilTraditionally used groundnut oil contains essential fatty acid ( linoleic acid (omega-6)) making it as one of the healthiest cooking oils. Being used in our house by our grandmother and great grandmother, this is widely famous in East Asian food because of its high smoking point while used for frying results in lower oil retention in the fried food. Groundnut or peanut oil contains resveratrol, which gives reduces the risk of heart disease and cancer. Its high unsaturated and low saturated fat content also helps weight loss. To top all of its benefits, this oil has a long shelf life.Gingelly oilIt is also called sesame oil and is derived from sesame seeds . It occupies a prominent space in Asian cuisine and is highly valued for its rancid-resistant property . This cooking oil is loaded with vitamin E, vitamin B6, magnesium, copper, calcium, iron. Furthermore, it is a rich oil with flavorful condiment and is good for stir-fries. Sesamin and sesamolin, two types of lignans or beneficial fibers in sesame seeds can lower your cholesterol.Grape seed OilGrape seed oil is extracted from grape seeds which is a byproduct of wine making. It is believed to reduce bad cholesterol in our body. Although a bit high on the price, it goes well as dressing for salads or used in dips for maximum health benefits.Mustard OilThis is a pungent oil and when consumed in moderation improves digestion, develops a good appetite and fights germs. It helps to prevent cold, coughs and skin problems.

Olive oilThese oils are extracted from olives through cold pressing, thereby preserving nutrition and taste and also heat destroys their aromatic flavor.It has been an essential part of the Mediterranean diet for years and have properties that help to fight against heart diseases like heart attack & stroke.It also helps in calcium absorption further with lowering the bad cholesterol. This makes it the current favourite oil of the health conscious community.Rice Bran OilIt is extracted from the outer brown layer of rice. Rice Bran oil is rich in monounsaturated fatty acids and contains vitamin E. This oil has cholesterol-lowering properties due to the presence of a component called oryzanol.Sunflower OilSunflower oil is chemically extracted, then fully refined, bleached, deodorized. It is light in flavor and appearance, and supplies more vitamin E than almost any other vegetable oil. It contains a combination of monounsaturated and polyunsaturated fats and has low saturated-fat levels.Safflower OilSafflower is an annual oilseed crop, is typically pressed, and then chemically extracted as well as fully refined, bleached and deodorized. It is pale-yellow, flavorless oil that contains more polyunsaturated than any other oil. It is ideal for deep frying as it has a high smoke point, and is also popular for use in salad dressings because it does not solidify when chilled.The list is indeed long which leaves us confused as to how to make a healthy choice. Always, opt for oils and fats that have undergone minimal treatment to turn into an oil as they are safe, nutritious and plant based fats. Minimal processing will retain the nutritive value of foods and decrease health risks.Choose wisely. Happy and Healthy eating!!

·RELATED QUESTION

Is long-demonized lard actually a healthy fat while supposedly healthy oils like canola and safflower are actually unhealthy for you -- inflammation-promoting?

Back in the 1950u2019s, a study in Australia tested the replacement of other fats with safflower oil. It resulted in reduction of total plasma cholesterol. Those who are against animal fats still tout that result. The original Australian data was retrieved in 2015 and reviewed. Those who consumed the safflower oil showed MORE signs of atherosclerosis and cardiovascular disease. They were projected to have MORE heart attacks and strokes and SHORTER lifespan. By contrast, modern rapeseed oil (called canola in Canada) is very similar to olive oil in composition but with a neutral flavor that allows it to be used in more dishes. When compared with the cardiovascular protection shown by olive oil, studies found NO difference.All unsaturated and poly-unsaturated oils reduce plasma cholesterol but there are many components that are called cholesterol. Only the small dense LDL particles have been shown to be consistently harmful AND longevity appears to peak at a plasma cholesterol between 200 and 210 mg per deciliter.Attempts to lower total cholesterol below that level that do not also greatly reduce LDL are likely to REDUCE longevity.Some oils, mostly monounsaturated oils, have been shown to increase HDL. Interventions that raise HDL (including niacin) have not shown any consistent benefit. High HDL may be the result of other factors that reduce cardiovascular risk rather than their cause.Coconut oil has been touted BUT it has many components. The medium chain triglyseride components HAVE been shown to be beneficial BUT they comprise only 15% of the raw oil. Longer fatty acids, most notably lauric acid can comprise 50% of coconut oil. Those who tout coconut oil claim that lauric acid is medium chain and list 65% of MCT. That is false. Lauric acid does NOT offer cardiovascular protection.The MCT component boils off when coconut oil is used for cooking AND the minor unsaturated fractions can be damaged by heat as well. Refined coconut oil has the unsaturated fraction removed or hydrogenated and MAY lower the MCT. It is actually better for cooking and has less obvious coconut flavor.Contrary to vegan claims, animal fats from dairy and eggs provide cardiovascular protection. That has NOT been shown for animal body fats such as lard. Lard is certainly better than hydrogenated vegetable fats that may contain traces of trans fats. Lard MAY be better than oils high in omega 6 fats, especially for cooking. Lard or any other fat is certainly safer than an equal number of calories from sugar. For those at risk of type II diabetes, lard may even be safer than equal calories from simple starches such as bread.Is long-demonized lard actually a healthy fat while supposedly healthy oils like canola and safflower are actually unhealthy for you -- inflammation-promoting?