Which Cooking Oils Should You Use?
I hope to untangle some confusion around something most of us probably use every day:oils
But what is the nutritional value of these oils&how does it affect/benefit health?
A🧵on different types of oils,their composition&how do u choose one👇
I hope to untangle some confusion around something most of us probably use every day:oils
But what is the nutritional value of these oils&how does it affect/benefit health?
A🧵on different types of oils,their composition&how do u choose one👇
🔸Introduction
Cooking oils are fats, fats are essential to overall health.
Oil is essential for cooking-
🔹Adds Flavor,
🔹Help the absorption of nutrients&
🔹Are used to create a Heat-conducting medium so that food can be heated&cooked without sticking to pan
Cooking oils are fats, fats are essential to overall health.
Oil is essential for cooking-
🔹Adds Flavor,
🔹Help the absorption of nutrients&
🔹Are used to create a Heat-conducting medium so that food can be heated&cooked without sticking to pan
🔸Oils can be sourced from plants and animals.
🔹Plant-based edible oils are mostly extracted from seeds-sunflower oil, fruits-olive oil
🔹Animal-based ones from milk butter, ghee and body fat-lard.
🔹Plant-based edible oils are mostly extracted from seeds-sunflower oil, fruits-olive oil
🔹Animal-based ones from milk butter, ghee and body fat-lard.
🔸Evaluation parameters to consider while choosing an oil
1️⃣ Manufacturing process- process by which the oil is extracted
2️⃣Smoke point- point at which oil starts releasing smoke & becomes unstable
3️⃣ Nutritional profile-Types of fatty acids- saturated/MUFA/PUFA
1️⃣ Manufacturing process- process by which the oil is extracted
2️⃣Smoke point- point at which oil starts releasing smoke & becomes unstable
3️⃣ Nutritional profile-Types of fatty acids- saturated/MUFA/PUFA
1️⃣ Manufacturing process - process by which the oil is extracted and refined
Based on the processing there are broadly three types of oil
🔹Refined oil
🔹Filtered oil
🔹Cold-pressed oil
Based on the processing there are broadly three types of oil
🔹Refined oil
🔹Filtered oil
🔹Cold-pressed oil
🔹Refined oil
▪️Refined oils are generally treated with chemicals to get rid of the impurities,odour&give it clear appearance
▪️They're processed at high temp using chemicals for refining,deodorizing&bleaching,which refines the goodness that was present in the oilseeds
▪️Refined oils are generally treated with chemicals to get rid of the impurities,odour&give it clear appearance
▪️They're processed at high temp using chemicals for refining,deodorizing&bleaching,which refines the goodness that was present in the oilseeds
▪️Refined oils are less priced,have a longer shelf life&have higher smoking point
▪️Refined oils r preferred over unrefined oils esp. for deep frying&also in processed foods where the aroma&the taste of the oils have to be masked
▪️Most oils sold in the market are refined
▪️Refined oils r preferred over unrefined oils esp. for deep frying&also in processed foods where the aroma&the taste of the oils have to be masked
▪️Most oils sold in the market are refined
Popular refined oils include soybean, palm, corn, canola, sunflower and safflower
🔹Filtered oil
▪️Filtered oils are oils filtered through strainers/other equipment to remove the solid particles&contaminants from the oil but no chemicals r used in the process
▪️They r generally dark&cloudy in appearance& have a peculiar seed smell from which they r extracted
▪️Filtered oils are oils filtered through strainers/other equipment to remove the solid particles&contaminants from the oil but no chemicals r used in the process
▪️They r generally dark&cloudy in appearance& have a peculiar seed smell from which they r extracted
▪️Filtered oils r subjected to processing at lower temperatures during extraction which keeps the fatty acid bonds, essential vitamins&minerals intact, thus making them heart-healthy
▪️They are of better quality as the oilseeds r carefully chosen to retain the flavour& taste
▪️They are of better quality as the oilseeds r carefully chosen to retain the flavour& taste
🔹 Cold-pressed oil
▪️Cold pressed oil, also called cold-drawn, or virgin oil, is purer&has a better flavour than oil expressed with the aid of heat.
▪️Cold pressed oils have strong, robust flavors& r higher in nutrients,but they also have a lower smoke point&shorter shelf life
▪️Cold pressed oil, also called cold-drawn, or virgin oil, is purer&has a better flavour than oil expressed with the aid of heat.
▪️Cold pressed oils have strong, robust flavors& r higher in nutrients,but they also have a lower smoke point&shorter shelf life
Among cold-pressed /unrefined oils, olive, coconut and sesame top the charts.
2️⃣ Smoke point
The temperature at which the oil stops simmering and starts burning.
The temperature at which the oil stops simmering and starts burning.
🔹Smoke points are essential for deciding the utility of oil because different cooking methods need different temperatures:
-Baking -180°C
-Frying 190°C
-Sauteing 163°C
Smoke points matter, but having a higher one does not reflect higher quality.
-Baking -180°C
-Frying 190°C
-Sauteing 163°C
Smoke points matter, but having a higher one does not reflect higher quality.
3️⃣ Nutritional profile
There are 4 main types of fatty acid found in all oils -
▪️Saturated,
▪️2 types of unsaturated - MUFA & PUFA
▪️And trans fat(present in only trace levels in oils)Trans fats can be both naturally occurring or artificially made.
There are 4 main types of fatty acid found in all oils -
▪️Saturated,
▪️2 types of unsaturated - MUFA & PUFA
▪️And trans fat(present in only trace levels in oils)Trans fats can be both naturally occurring or artificially made.
A healthy oil has less saturated fat and more unsaturated fats. And within the two types of unsaturated, more MUFA and less PUFA.
🔸Oil selection method based on the cooking method suitability👇
🔸 General guidelines while choosing cooking oil
🔹Avoid refined oils (to the extent possible) and preferably choose filtered or cold-pressed oils.
🔹Don't get influenced by front of the pack claims - "heart healthy" or "cholesterol free"
🔹Avoid refined oils (to the extent possible) and preferably choose filtered or cold-pressed oils.
🔹Don't get influenced by front of the pack claims - "heart healthy" or "cholesterol free"
🔹The ingredient list should only contain oil. Read the ingredient list. Good oils only have one ingredient — the oil’s name
🔹Use oil with different fatty acid profile to create a balance
🔹 Moderate the amount of oil to 15-20ml/day per person per day as general recommendation
🔹Use oil with different fatty acid profile to create a balance
🔹 Moderate the amount of oil to 15-20ml/day per person per day as general recommendation
🔹 Include healthy fats in their natural form, from sources like coconut,nuts&seeds, Avocado etc.
🔹Avoid reheating the oil(even if it is refined oil)Reheating cooking oils leads to the formation of free radicals that create oxidative stress.
🔹Avoid reheating the oil(even if it is refined oil)Reheating cooking oils leads to the formation of free radicals that create oxidative stress.
🔹Store oils in dark, not clear, bottles and keep in a cool, dark place away from light and heat.
🔹Oils go bad over a span of months depending on the type. I recommend only purchasing the amount you will actually use within two months.
🔹Oils go bad over a span of months depending on the type. I recommend only purchasing the amount you will actually use within two months.
🔸Conclusion
Your cooking oil should be minimally processed. Preferably use cold-pressed oils(coconut oil,olive oil,ghee)for cooking&ghee for high-temp cooking
Do not overcook/re-use any cooking oil,as this will inevitably damage essential fats&will in turn affect your health
Your cooking oil should be minimally processed. Preferably use cold-pressed oils(coconut oil,olive oil,ghee)for cooking&ghee for high-temp cooking
Do not overcook/re-use any cooking oil,as this will inevitably damage essential fats&will in turn affect your health
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