admin | Food & Beverages | 12 Jun 2018 05:52:37




A good cooking oil plays a pivotal role in your health and adds life to the most common foods. The cooking oil shelves are crowded with many types of oil This abundance of oil options can cause confusion about which oils may be the healthiest ones to use. Over the past 10 years or so, cooking oil landscape has changed.


Healthy oil


There is an increased availability of high-oleic oils, the fairly recent arrival of coconut oil and the wider availability of lesser known oils such as grapeseed and rice bran oil. Hence, with so many cooking oils out there it can be difficult to make sense of health headlines about dietary fat. Therefore, many consumers are confused about the types of dietary fats that are encouraged and discourages promoting good heart health. To further complicating matters, there has been hype about coconut oil and claims that ‘butter’ is back.


Generally, the recommendation is to decrease levels of saturated fats. Saturated fats are that come from meat, poultry, cheese and dairy products to reduce heart diseases. It is recommended that you replace saturated fats with unsaturated fats which includes polyunsaturated fats and monounsaturated fats. Moreover, overall message is to encourage healthy fats in your diet by replacing animal fats with vegetable fats.




Bulk of the evidence favours polyunsaturated fats that is found in fish, walnuts and flaxseeds as well as sunflower, safflower, soybean and corn oils rather than monounsaturated fats.


Monounsaturated oils are found in other types of nuts and seeds, avocados, olive, canola and peanuts. Evidence shows that if people replace saturated fats with polyunsaturated fats, they may reduce their risk of heart disease more than if they replace saturated fats with monounsaturated fats.


Selecting oils


Main points are to use cooking oils in moderation. However, it recommends including a small amount of oils in their diets every day to supply essential fatty acids. This is because the body can’t make these acids and thus must get them from food.


However, cooking oils are being composed of three different types of fatty acids, which are monounsaturated fats, polyunsaturated fats and saturated fats. Each oil is categorized based on which type of fatty acid is the most prominent in it. For example, olive and canola oils are considered mostly monounsaturated fat, while corn and soybean oils contain mainly polyunsaturated fat


When it comes to your family eating healthy, plant based oil is better cooking oil than butter, lard and animal fats. Plant based oils are lower in saturated fat that’s bad for your hearts. It is richer in polyunsaturated and monounsaturated fats that can be good for your heart.


Health benefits


Certain oils have many health benefits and may contain vitamins and essential fatty acids that help your heart health. Vitamin E is a powerful antioxidant that helps fight free radicals. Certain oils help in lowering cholesterol and reducing liver cholesterol synthesis and treating menopausal disorders.


Choosing the right cooking oil may absorb up to 20% less oil, so it is better for your health. You will enjoy the lighter and tastier food as well as help reduce calories and cholesterol. 


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