A healthy heart is the most sought after goal for most of us with heart disease striking all – young or old. One of the synergistic contributors towards achieving it is selecting the right cooking medium. Even the right choice may not result in a healthy heart, if we do not regulate the quantity of cooking oil consumed per person per month. Maintain your total oil intake to 500 gms per person per month. (Check your oil consumption by dividing total oil bought per month by the total number of members in the family)
What are the essentials one should keep in mind, while selecting the right cooking medium?
- The fatty acid, which predominates in the oil. It is a determinant of the effect on lowering the bad cholesterol and protecting the good cholesterol.
- Additional protective factors like phytosterols, anti oxidants and specific phytochemicals present which help in creating a Good environment that lowers the production of destructive factors in the body.
- Compatibility of the oil with the ethnic background so as to get acceptable Options
- Stability of the oil and functional benefits while using the oil.
The fatty acid factor
1. Saturated fatty acids (high amounts of which are present in vanaspati, dalda, butter, ghee, coconut oil, palm kernel oil). These f.atty acids are known to elevate cholesterol levels when used in excess. Based on research, there are 3 saturated fatty acids which are most damaging. They are Lauric, Palmitic and Myristic. They are present in high amounts in palm kernel oil and coconut oil. In addition some saturated fat sources like dalda, vanaspati, beef fat, lard, high fat bakery products, non branded margarines, etc., contain very high amounts of trans-fatty acids, which are known to raise bad cholesterol and lower the good cholesterol. They also create a bad environment in the body, predisposing users to heart disease and cancers.
2. Unsaturated fatty acids — These are a group of fatty acids, which can be divided into two broad categories:
MUFA (Monounsaturated fatty acid): This fatty acid has been highlighted in recent research, for the prevention and treatment of heart disease. It has shown to have a beneficial effect, by lowering Bad ( LDL) cholesterol, Triglyceride and increasing Good Cholesterol ( HDL) with controlled amounts of total fat. Oils which are rich in MUFA, are olive oil (72%), groundnut oil (55%), rice bran oil (41%) and sesame or til oil (41%).
PUFA (Polyunsaturated fatty acids): These can be classified into two broad categories:
a. Linoliec (n6 fatty acid)
b. Linolenic (n3 fatty acid)
These two groups (n6 & n3) of fatty acids are referred to as essential fatty acids, as they must be obtained through the diet, since they cannot be synthesized in the body. It is a must to provide them to the body, as they serve as raw material to produce a number of regulatory substances called prostaglandins in the body which help in lowering bad cholesterol, maintaining blood pressure and prevent clot formation.
Oils high in Linoliec (n 6) fatty acid are safflower seed oil (74%), sunflower (60%) and corn oil (55%).
Oils high in Linolenic (n 3) fatty acid rich oils are, soyabean oil (5g/100g), mustard oil (10 g/100g), rice bran oil (1.5 g/100g) & til oil (1g/100g).
To create a good environment in the body, we need these two groups of essential fatty acid in a desired ratio. The desired ratio of n6/n3 should be between 5-10. Ideally, it is recommended to use a combinations of cooking oils rich in MUFA with oils rich in n3 .Use a combination of cooking oils like rice bran oil OR groundnut oil,Or Olive oil (high in MUFA), with oils like soyabean or mustard (high in n3 fatty acid), in a proportion of 2:1. One can buy these oils separately and use them in a combination of 2:1 (In other words if 3 litre is the total consumption of oil for a family one can use 2 litres of ricebran oil( high MUFA) and 1 litre of soyabean oil (high n3). One can resort to blended oils available in the market. Look at the composition given on the label such as a blend of ricebran and soyabean oil.
Refining of oils, is a process which essentially helps in removing or clarifying the oil of suspended matter, toxic substances, free fatty acids, colour and odour. In the recent past there has been a substantial improvement in technology with regards to decrease the oil absorption especially while frying food, to prevent loss of desirable protective substances that is phytosterols and also add on the desirable ones. So be sure of the quality of the oils and buy a branded product with food standard grading and labelling
The smoking point of a fat /oil is a desirable quality for a cooking medium. An oil very high in PUFA has a low smoking point and an oil high in MUFA has a relatively higher smoking point. The high smoke point prevents the oil from breaking down to form toxic substances. Thus the slant towards a MUFA cooking base may also be beneficial in this respect. Do not reuse the oil as by reusing you lower the smoking point. Store the oil in clean, dry and cool place.
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