Being Healthy in Your 40s: How To Choose the Right Cooking Oil

Blogs31 Oct 2024

One can’t imagine Indian food without some flavourful tadka, a side of crispy, fried food every now and then, or a subtle hint of oil or ghee in our regular food. However, once you have stepped into your 40s, maintaining good health tops the priority list and choosing the right cooking oil is the first step. This blog provides a comprehensive idea on the most healthy cooking oils, and how to pick the right one for you and your family.

The Role of Cooking Oils in Health:

Cooking oils not only add flavour to our food, but also offer fat which is one of the essential nutrients for the body for optimum functioning. The deal, however, lies in choosing the right oil, and using it in moderation. Let us understand more about cooking oils, what is the best cooking oil for health, and points you should remember while choosing a cooking oil for yourself and your family.

Choosing the Right Cooking Oil for Your Needs

Looking at how your cooking oil impacts your health, is the foremost point to consider while picking an oil for you and your family.

Heart Health:

The best cooking oils for the heart may be the ones that are rich in MUFA or monounsaturated fatty acids. Some of these oils are Safflower oil or ‘Kardi ka Tel’, Mustard oil, Sunflower oil etc. These make for a wise choice when it comes to picking a cooking oil for good health.

Inflammation:

Sufficient intake of Omega-3 may help in controlling inflammation. It is important to note that it should be taken in balance with Omega-6 fatty acids, and as part of a healthy and balanced diet.

Types of Fats in Cooking Oils

There are various types of fat present in cooking oils, and all of them have different impacts on your health. In order to pick the best edible oil for health that suit your requirement, it is important to understand the variations of these fats.

Saturated Fat:

Saturated fat usually has a solid form at room temperature. Some familiar examples of saturated fat are butter, ghee, cheese, and animal fats. While the popular notion suggests that increased consumption of saturated fats might impact one’s cardiovascular health negatively, the same is yet to be established through evidence. However, as a general practice, it is a good idea to consume saturated fats moderately, as part of a balanced diet.

Monounsaturated Fat:

Monounsaturated fats are usually liquid at room temperature but might start to solidify when refrigerated. Olive oil is a good source of monounsaturated fats. Some other sources of the same are canola oil, avocado, peanuts, nuts and seeds. Monounsaturated fats may have a positive impact on reducing ‘bad’ cholesterol or LDL cholesterol in the body and lower chances of age-related cognitive decline when consumed as part of a healthy diet.

Polyunsaturated Fat:

PUFA is an unsaturated fat. Polyunsaturated fats provide omega-3 and omega-6 fatty acids to the body, and are generally considered as good fats. Among cooking oils, flaxseed oil, sunflower oil, and soybean oil contain polyunsaturated fats. Some other good sources include fish, seeds such as flax seeds and sunflower seeds. This type of fat may positively impact an individual’s health in multiple ways, including lowering risks of cardiovascular conditions, and lowering the level of triglycerides in blood.

Common Cooking Oils and Their Fat Content

Take a look at how much saturated fat, polyunsaturated fat and monounsaturated fat some of the most commonly used cooking oils contain.

*Per 100g

Oil Total Saturated Fatty Acids Total MUFA Total PUFA Coconut Oil 90.8 7.2g 1.9g Corn Oil 16.6 33.6 49.7 Mustard Oil 5.72 67 27.1 Sunflower Oil 11.3 25.9 62.6 Groundnut Oil 18.9 53.8 27.1 Soybean Oil 15.9 24 59.9 Rice Bran Oil 22 41 36.5

Smoke Point in Cooking Oils

What is Smoke Point and Why Is It Important?

The smoke point of an oil refers to the temperature at which the oil starts smoking, which happens before the oil starts to boil.

Depending on the oil and what type of fat it contains, the smoke point might differ. As the temperature increases, it causes the fat in the oil to break down and may destroy phytochemicals and important nutrients, and release free radicals, degrading the quality of the oil. Heating the oil in very high temperatures can also lead to the formation of carcinogenic compounds in the oil.

Commonly Used Cooking Oils and Their Smoke Point

Here’s a list of some of the popularly used oils and their respective smoke points.

Oil Smoke Point Canola Oil 400°F Corn Oil 450°F Peanut Oil 450°F Soybean Oil 450°F

Cooking Oils for Frying and Sautéing

Oils with a high smoking point are considered better for frying and sautéing. Refined coconut oil, avocado oil, and peanut oil are some good options. Oils with a higher level of saturation are more stable and take longer to break down and get oxidised, which makes them a better option for frying and sautéing.

One should avoid using oils with a low smoke point at a high temperature as it not only breaks the nutrients in the oil but harmful compounds may also be formed.

Conclusion

Oils are an indispensable part of Indian cooking, and provide our bodies with fats, which are important for a smooth functioning of the body as well as the absorption of various other nutrients. A good quality cooking oil can add up to the nutritional value of your meals while choosing the wrong cooking oil will have a detrimental impact on your health. Oils rich in monounsaturated and polyunsaturated fats are considered as good options for cooking, and offer several health benefits such as better cardiac health, improved levels of cholesterol, controlled inflammation, and more.

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