How Choosing The Right Cooking Oil Can Help You To Maintain A Healthy Lifestyle

Choosing the cooking oil

Choosing The Right Cooking Oil

 “Oils are vital to our cuisine and play an important role in our well-being,” celebrity nutritionist Rujuta Diwekar wrote in a recent social media post. They enhance the flavor and texture of our food, as well as withstand the heat of cooking while preserving micronutrients. The crispy bhajiya, as well as the chutney and even the curry patta in our tadka, will be flavorless without them. (sic)'' There's a reason Bengalis don't cook fish curry in olive oil and Italians don't make pasta with mustard oil. The most important step in cooking healthy food and maintaining good health is to choose the right oil.

Oil as part of a well-balanced diet

Well balanced meal
The type of oil is important to a healthy lifestyle

Oils are important for supplying our bodies with key nutrients in addition to lending the right mix of flavors to our food.

And, at a time when good health is becoming more important than ever, knowing which oils are ideally suited for a safe and balanced diet is all the more important.

Since our bodies are unable to synthesize essential fatty acids, we must rely on vegetable oils in limited amounts to sustain a healthy diet.

Phytosterol is found in plant-based oils such as mustard oil, soya oil, and rice bran oil, and it prevents cholesterol from being absorbed.

These are high in plant-based Omega-3 fatty acid or linolenic acid, which reduces the risk of coronary heart disease and is good for anxiety management.

Concentrate on the source. Each oil contains a different form of fat.

Cottonseed oil high in polyunsaturated and monounsaturated fats should be preferred over oils high in saturated fat.

Instead of obsessing about which oil to use every time you cook, nutritionist Nupur Arya recommends focusing on the oil's source. “Good fats are abundant in all cold-pressed, minimally processed oils.

Concentrate On The Source

Each oil contains a different form of fat.

Oils high in polyunsaturated and monounsaturated fats should be preferred over oils high in saturated fat.

Instead of obsessing about which oil to use every time you cook, nutritionist Nupur Arya recommends focusing on the oil's source.

“Good fats are abundant in all cold-pressed, minimally processed oils. Choose your oil based on the food you're preparing.

Cold-pressed sesame oil is excellent for Asian cooking, while virgin olive oil is perfect for salad dressings or low-heat cooking.

Oils that can withstand a high temperature are needed for Indian cooking, which requires a high flame and a long cooking time. “Cold-pressed mustard oil or grass-fed cow ghee are also good options to strengthen the immune system,” she says.

Find a happy medium in oils.

Because of the difference in the extraction process, hot-pressed oil maintains none of its natural composition, unlike cold-pressed oil, which retains much of its natural physiological and chemical properties as well as its original taste.

When it comes to oils, nutritionist Neha Patodia believes it's important to strike a balance. “Canola, safflower, sunflower, and mustard seed oils, for example, are high in Omega-6, which can induce inflammation. As a result, eating a sufficient amount of Omega-3 flax oils and fish oil is important for heart health,” she advises.

5 Tips For Keeping your oil in good shape

“When it comes to edible cottonseed oils, people prefer to buy in bulk because it is more cost-effective. However, this is a harmful activity because oils have a propensity to oxidize, compromising their essential properties,” says Vijaya.

She suggests the following steps:

1. Fresh oil should always be purchased:

Be sure to choose packs of oil that have been manufactured recently. Changing the oil has a number of obvious advantages. Just like you change your car oil. You want to change the oil you cook with regularly to help maintain a healthy lifestyle.

2. Purchase in small quantities of oil:

If you only need 1.5 liters of cooking oil for a month, purchase only that amount.

3. Cooking Oil should never be stored in an open container:

Oil should never be held in open containers, so it should not come into contact with oxygen. Just store it in airtight containers and keep it in a cool, dark place.

Olive oil should be held away from heat and light in a cool, dry, dark cupboard.

Cottonseed oil should be stored at 60F.

Choose a place in the kitchen that isn't near the oven. The optimum temperature for storing oil is 57 degrees Fahrenheit, while room temperature or 70 degrees Fahrenheit will suffice.

Store olive oil in

  • a dark-colored glass bottle
  • or a stainless steel jar to keep out the sun.
This will shield the oil from the sun's rays. If you purchase olive oil in a large tin, pour smaller quantities into a dark-colored bottle and use it as required.

Avoid overheating the oil

4. Avoid overheating:

When the oil is heated too high during cooking, it releases undesirable chemicals.

Choose your oil based on its smoking point, which is the point at which the oil begins to burn and smoke, indicating that the oil has begun to deteriorate.

When the oil is overheated, it begins to degrade chemically. The rate of breakdown (and the total amount of toxic compounds formed) is determined by the type of oil and the temperature. The decomposition of the oil first produces hydroperoxides, followed by an increase in aldehyde levels.

5. Avoid reheating or reusing oil:

Instead of deep-frying, try sautéing or pan-frying your food. This way, you'll end up using a lot less oil. After frying, the remaining oil should preferably be discarded.

‘Palm oil is used by many ready-to-eat food producers because it is less expensive and extends the shelf life of items. However, it is readily hydrogenated and is extremely harmful to one's well-being.'– Vijaya Agrawal, a Kolkata hospital's chief dietician.

Related: What is Freeze Drying: Top Benefits

Some Cooking Oils And Their Benefits

·    Extra Virgin Olive oil: Using the extra virgin oils means it's not refined and overly processed. The smoke point is lower.

·    Peanut oil: It's a good source of vitamin E that helps reduce heart disease.

·   Canola oil: Has mixed reviews about its use.

·   Sesame oil: Provides heart-healthy fat and protects the skin from sun damage. The downside is it is high in calories and can lead to weight gain if eaten too much.

·   Sunflower oil: Is low in saturated fats and has many benefits, but there are a few types of sunflower oils. Some are high in oleic acid (monounsaturated fatty acid), high in linoleic acid(polyunsaturated fatty acid), or somewhere in between.

·   Cottonseed oil:

Therefore as stated earlier in the article, you have to find a happy medium to which oil is best for you and your health needs.

Authors: Alisha is a marketing manager at Gulaboils. She specializes in Social Media Marketing and Branding of the company.

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