How to Choose Cooking Oil ?

MUFA (Mono Unsaturated Fatty Acid): Improves heart health by lowering LDL(bad cholesterol) and raising HDL(good cholesterol); an excellent choice for the heart.

PUFA (Poly Unsaturated Fatty Acid): Reduces both good and bad cholesterol; beneficial for the heart.

SFA (Saturated Fatty Acid): Neutral when natural, harmful with artificial SFA; avoid excess.

Trans Fat: Increases bad cholesterol and decreases good cholesterol; strictly avoid.

Oil Synopsis

Refined Oil

• Fatty Acid Profile: Varies.

• Pros: Inexpensive, suitable for deep frying.

• Cons: Highly processed, increases bad cholesterol, harmful to heart health.

• Conclusion: Avoid.

PALM OIL

• Fatty Acid Profile: SFA 50%, MUFA 40%, PUFA 10%.

• Pros: Inexpensive.

• Cons: Harmful due to extraction process and reheating.

• Conclusion: Minimize intake.

EXTRA VIRGIN OLIVE OIL

• Fatty Acid Profile: SFA 17%, MUFA 71%, PUFA 11%.

• Pros: Ideal for raw use, salads or low-heat cooking, heart-healthy.

• Cons: Expensive. Unsuitable for high-heat cooking.

• Conclusion: Good in moderation for salads or low-heat.

COCONUT OIL

• Fatty Acid Profile: SFA 92.1%, MUFA 6.2%, PUFA 1.6%.

• Pros: Contains MCTs, Lauric acid, aids digestion, increases good cholesterol, anti-cancer potential.

• Cons: Slightly increases bad cholesterol not to the level we worry about.

• Conclusion: Recommended. Healthy in moderate quantity.

GROUNDNUT OIL

• Fatty Acid Profile: SFA 20%, MUFA 50%, PUFA 30%.

• Pros: Excellent for high-heat cooking.

• Cons: None significant when used in moderation.

• Conclusion: Recommended. Healthy choice for frying.

SESAME OIL

• Fatty Acid Profile: SFA 14%, MUFA 40%, PUFA 42%.

• Pros: Great for high-heat cooking; base for Ayurvedic medicines.

• Cons: None significant when used in moderation.

• Conclusion: A top choice, highly recommended. King of Oils.

Fatty Acids Summary

General Recommendation

• Oil Intake: 2.5 liters per month for a family of four.

• Optimal Use: Rotate oils like sesame, groundnut, and coconut for diverse health benefits.

• Avoid: Refined and trans-fat-laden oils completely.

The recommendation of 2.5 liters of oil per month for a family of four is a widely cited guideline that originates from public health advisories and nutritional research. It is aligned with recommendations from:

1. World Health Organization (WHO): WHO emphasizes limiting total fat intake to less than 30% of daily energy consumption, including oils.

2. Indian Council of Medical Research (ICMR): Suggests a fat intake of about 25-30 grams per person daily, which equates to 2.5-3 liters of oil per month for a family of four.

3. National Institute of Nutrition (NIN), India: Advocates for moderation in oil consumption and balancing it with other dietary fats.

4. Dietary Guidelines for Indians: Issued by NIN, recommends using a mix of oils and keeping overall oil consumption in check.