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Unit 5
NUTS OIL SEEDS AND SUGAR

5.1 Nuts like almonds, pistachio,

Nuts are very important in our diet. walnuts and cashew nuts
They are a concentrated source of energy. are used in sweets and
They give us great energy boosts and provide desserts while groundnuts
our body with plenty of antioxidants, vitamins and coconuts are used as oil source.
and minerals. Most of the fats contained in Sugar is a concentrated source of energy
nuts are healthy fats like Omega 3 and other like fat. Sugar, jaggery and honey are used
monosaturated and polyunsaturated fats for confectionery. Jaggery and honey have
(MUFA and PUFA). Groundnut, cashew nut, no medical value then sugar.
coconut and almonds are the nuts commonly
used in India. In this lesson, the students will be able to:
Ø understand the major contribution
A wide variety of nuts are available
of nuts and oil seeds in food
throughout the year. They can also be stored
preparation.
for a long period of time. Certain nuts

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Ø learn about fatty acid composition of Ø Groundnuts also contain vitamin ‘E’ and
different oils seeds. less amounts of vitamin ‘B’ complex.
Ø gain knowledge about the role of fats Ø Being an oil seed crop, it contains 40
in cooking. to 49% of oil.
Ø role of sugar and jaggery in Ø Groundnut oil is extremely high in
confectionary. mono-unsaturated (MUFA) and
Ø learn about nutritive value of sugar, polyunsaturated (PUFA), which help
jaggery and honey. in lowering low-density lipoprotein
(LDL) cholesterol.
5.1.1 Groundnuts
Groundnuts are a very rich source of
protein and fat. They are exceptionally rich
in Niacin, a B- complex vitamin. Groundnut Role of groundnut in cookery
is called the ‘king’ of oilseeds. It is one of the 1. It is also called peanut.
most important food item and cash crops
2. Groundnuts are boiled or roasted and
of our country. Besides being a valuable
consumed.
source of all the nutrients, it is a low priced
commodity. Groundnut is also called as 3. It is also used in the preparation of
“wonder nut” and poor man’s “cashew nut”. peanut butter.
4. The chief product is the oil which can
Importance of groundnut
be used for cooking.
Ø Groundnut is particularly valued for
its protein content . 5. The cake left after the oil is extracted ,
purified and used as a supplementary
Ø Groundnuts contain more protein
mix.
than meat and two and a half times
more than in eggs. 6. It is also used to make various food
preparations like butter, traditional
Ø In addition to protein, groundnuts
candies (peanut candy) and chocolate,
are a good source of calcium,
chutney, laddu, barfi , etc.
phosphorus, iron and zinc.

5.1.2 Cashew nuts

1. Cashew nuts are rich source of
protein, fat and some amount of iron.
2. One ounze of cashewnut contains
5 grams of protein and high levels
of essential minerals such as iron,
magnesium, phosphorus, zinc,
copper and manganese, which are
Fig 5.1: Groundnut good for health.
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some purpose or the other. Therefore, the

coconut palm is also called as ‘Kalpavriksha’
meaning "the tree of heaven".
The white kernel of coconut is rich in
calories though not a very good source of
protein. It is extensively used in cookery in
Tamil Nadu and Kerala. The white kernel
when dried is called copra and has a high
Fig 5.2: Cashew nuts content of oil.

3. Cashew oil contains anti-bacterial

properties that help our body to
build up the immune system and
fight against various infections and
diseases.
4. It also enhances the eye sight
alongside lessening irritation.

ACTIVITY - 1 Fig 5.3: Coconut

Cashew fruits are commonly grown in
parts of India. The fruit is ACTIVITY - 2
used to make wine. Name some Major coconut growing states in
India.

Role of cashew nuts in cookery

1. Sweet can be made from cashew nuts.
Role of coconut in cookery
2. Whether roasted, salted, sugared or 1. Kernel is ground and are used as
covered in chocolate, cashew nuts are thickening agent. In the preparation
often used as a flavour complement to of curries, chutneys, sweets and
appetizers, main dishes and deserts. puddings.
2. Made into sweets.
3. Coconut dried and made into flour is
5.1.3 Coconut used in bakeries.
The coconut palm (Cocos nucifera linn)
4. Coconut oil is used as a medium of
is one of the most useful palms in the world.
cooking.
Every part of the tree is useful for human for

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Improve
Lower Digestion
Ward off
Cholesterol Wrinkles

HEALTH BENEFITS Fight

Stabilize
of Infections
Glucose Level
Coconut

Lose
Build Cells Weight

Regulate Increase Thyroid

Hormones Production

Fig 5.4: Health benefits of coconut

Coconut is used for its strong antioxidant 3. Almonds are an excellent source of
properties and health benefits. vitamin E, an antioxidant.

5.1.4 Almonds 4. It reduces the heart disease by

Almonds are Badam are concentrated reducing LDL (bad) cholesterol.
source of energy as they have 60 percent fat.
Almonds have 20 percent protein like pulses.
ACTIVITY - 3
Like other nuts, carbohydrate content is low.
List some commonly used nuts world wide.
1. Almonds are used in the preparation 1. ____________ 2. ____________
of badam milk and sweets. 3. ____________ 4. ____________
2. It is a rich source of protein that are
not of high biological value.

Nuts and oilseeds as source of

antioxidants
1. Groundnuts are rich in the
antioxidant flavonol.
2. Sesame seeds contain sesamol which
has superior oxidative stability.
3. Mustard possess strong antioxidant
activity.

Fig 5.5: Almonds

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5.2 Oil seeds and their importance Ø It is composed mainly of poly

Oil is extracted from a range of oilseeds, unsaturated fatty acids (PUFAs ) and
fruits, nuts and seed kernels. However, not all low on saturated fat.
oil bearing seeds and nuts contain edible oil.
5.2.3 Castor Seeds
Some contain poisons or unpleasant flavours
Ø Castor seeds are used for making
and are only used for paints.
castor oil which is mostly used for
A variety of vegetable oils are used for beauty care purpose like hair care,
household cooking, and also as an ingredient skin care and other health benefits.
for other food products such as baked items
Ø Castor oil has little higher viscosity
and snacks. Many oilseeds like mustard,
so it is little stickier than other types
corn, sunflower, sesame, palm and olive
of oil.
seeds are used everyday in various parts of
our country for cooking purpose.

5.2.1 Mustard Seeds

Ø Mustard seeds are used for making
mustard oil which is widely used for
cooking in India.
Ø Mustard oil is a great oil substitute for
traditional cooking oil as it is often
used as a stimulant to help digestion Fig 5.7: Corn Oil
and circulation.

Fig 5.8: Castor Seeds

5.2.4 Sunflower Seeds

Ø Sunflower seeds are used for making
Fig 5.6: Mustard
sunflower oil which is be widely used
Due to its antibacterial properties, this in cooking.
oil can help protect the skin. It can also
Ø It is low in carbohydrate and contains
prevent cold, cough and skin problems.
40 percent fat and quality protein.
5.2.2 Corn Oil Ø Sunflower oil is a great option as
Ø Corn oil is a healthy edible oil. it is a good source of vitamin E. It

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contains all the essential nutrients

that are required for a healthy
body.
Ø The polyunsaturated (PUFA) helps
in lowering cholesterol. It prevents
colon cancer and is helpful in the
repairing of the body, boosts the
immune system and also promotes
proper functioning of the nervous
system.

5.2.5 Sesame Seeds Fig 5.9: Sunflower Seeds

Ø Sesame oil is made from sesame
seeds. It is used for cooking, body
massage, ayurveda and also as
alternative medicine.
Ø Sesame oil is one great choice as it has
a few restorative properties. Sesame
oil is beneficial for diabetics and also
brings down the circulatory strain of
the heart.
Fig 5.10: Sesame Seeds
Ø It enhances oral cleanliness and
dental well being of a person.

5.2.6 Palm Oil Seeds

Ø Palm oil seeds are largely obtained
from tropical, subtropical and warm
regions of the world.
Ø These seeds are used for making palm
oil which has many benefits. Palm Fig 5.11: Palm Oil Seeds
oil is a rich source of antioxidants,
carotenes and Vitamin E.

5.2.7 Olive Oil Seeds

Ø Olive seeds are largely found in
Mediterranean region in some parts
of Asia and Africa.
Ø Olive oil is used in cooking, and it is
also good for heart.
Fig 5.12: Palm Oil Seeds

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ACTIVITY - 4
List some recipes based on nuts and oils
in our diet? Role of fats in cooking
Ø They have high energy value.
Ø Impart palatability to diet.
Ø Add flavour and texture to the food.

5. 3 Fats and oils Ø Improve taste and blends well with

Fat is an important component of our the food.
diet and serves a number of functions in the Ø Makes the food crispy.
body. Fat provides our body with energy. In common usage, it is classified as
Although we can get energy from other fats and oils. Fats are solid at room
nutrients in our diet, we need some fat as it temperature where as oils are liquid at
provides essential fatty acids that our body room temperature.
cannot make. It is also a carrier of the fat-
soluble vitamins and is necessary for their
absorption. In general, no more than about
one third of our energy intake should come
from fat as too much fat can be associated DO YOU KNOW...?
with high energy intakes that can lead to 1. Saturated eg. Butter, coconut oil
weight gain.
2. Mono unsaturated eg., olive oil
5.3. 1.Nutritional significance 3. Poly unsaturated eg. Vegetable seed oil
Ø A small amount of fat is an essential (soya been , corn, cotton seed) 
part of a healthy, balanced diet.

Table 5.1 fatty acid composition of oil

Oil / Fats Total Saturated Total mono Total poly
unsaturated unsaturated
Groundnut oil 20.9 49.3 29.9
Coconut oil 89.5 7.8 2.0
Mustard oil 10.7 56.0 32.6
Sunflower 9.1 25.1 66.2
Sesame 13.7 41.3 44.5
Palm Oil 46.3 43.7 10.0
Olive Oil 14.8 74.5 10.0
Corn oil 12.7 29.6 57.4

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Ø Fat helps the body to absorb hydrogen to the double bonds in the
vitamins A, D and E. These vitamins unsaturated fatty acids in the presence of
are fat-soluble, meaning they can nickel.
only be absorbed with the help of Unsaturated Fatty Acids are of two
fats. types. There are
Ø Any fat not used by body's cells or to Ø MUFA – Mono Unsaturated Fatty
create energy is converted into body Acids
fat. Likewise, unused carbohydrate
PUFA – Poly Unsaturated Fatty Acids
and protein are also converted into
body fat.
Ø All types of fat are high in energy.
DO YOU KNOW...?
A gram of fat, whether saturated or
unsaturated, provides 9kcal (37kJ) of As per the Heart Association of America,
energy compared with 4kcal (17kJ) an individual should consume PUFA up
for carbohydrate and protein. The to 10% and MUFA up to 15% of his/her
fatty acid composition of oil is given total calories of the daily intake. MUFAs
in table 5.1. lower the level of bad cholesterol (LDL) in
the blood and raise the good cholesterol
5.3.2 Refined oils (HDL). PUFAs reduce both the good and
Vegetable oils are produced from oil- the bad cholesterol.
containing seed, fruits or nuts by various
pressing processes, by solvent extraction and
also by combination of these. A seed cake Vanaspathi
that is relatively high in protein remains, Hydrogenated oil in India is known
after fat extraction is often used for animal as Vanaspathi. It is manufactured by
feed. hydrogenating refined groundnut oil or a
5.3.3. Hydrogenation – vanaspathi and mixture of groundnut oil with other edible
margarine vegetable oils. Good and Bad Fatty Acids are
found in Vanaspathi.
Hydrogenation
Plant oils contain a large percent of
unsaturated fatty acids and hence have
a tendency to become rancid. These DO YOU KNOW...?
unsaturated glycerides in oil can be According to Vanaspathi Control Order,
converted to saturated glycerides by the the melting point of Vanaspathi should
addition of hydrogen. This process is known be between 31°C and 37° C and it should
as hydrogenation. contain 5 percent sesame oil and should
Hydrogenated fat is manufactured from be fortified with vitamin A.
vegetable oils by the addition of molecular

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Margarine 5.4 Rancidity

Ø Margarine is made from vegetable Spoilage of fats may occur on storage,
oils like cotton seed oil, soya bean oil, particularly if the fats are highly unsaturated
corn oil, groundnut oil, coconut oil and the conditions of storage are conducive
and also meat fat. to chemical change in the fats. It is called
Ø Margarine is made from one or more Rancidity. There are two types of rancid.
optional fat ingredients churned with
cultured pasteurized skimmed milk
or whey. Rancidity

Ø Margarine is often used as a substitute

for butter.
Hydrolysis Oxidation

Fig 5.14: Types of rancidity

Hydrolysis is the decomposition of

fats into free fatty acid and glycerol by
enzymes in the presence of moisture. These
free fatty acids released are responsible for
the unpleasant flavour and odour.
During oxidation, oxygen is added to
the unsaturated linkage and this result in
Fig 5.13: Margarine the formation of peroxides. These peroxides

Ways to prevent
rancidity
Using gases in Storing in a
packaging dark place

Using Using air tight

Antioxidants containers

Using Oxygen
Refrigeration
scavengers

Vacuum
packaging

Fig 5.15: Ways to preventive measures

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decompose to yield aldehyde and ketones 5.5 Sugar, jaggery and honey
which are responsible for the pronounced Sugar, jaggery and honey are sweetening
flavour. agents. They are added to beverages and
Rancidity may also be caused by the foods to increase palatability. Sugar is made
absorption of odour and action of micro up of glucose and fructose. It is a source
organism and enzymes. of energy providing 4 kilocalories per
gram. Sugar provides only empty calories.
Preventive Measures : Jaggery is made from sugar cane juice after
1. Adding inert Gases Inert gas can be processing it. Jaggery is a fair source of iron.
added to the packet or the container Palmyra palm, date palm or coconut palm is
like nitrogen, which does not react with used to make jaggery. Honey is the golden
oxygen Example Chips packets are flushed coloured syrup made by bees from the
with nitrogen gas, so they don’t become nectar of flowers. It is a mixture of glucose
rancid. and fructose.
2. Adding antioxidant: are added to some
foods to slow down or eliminate oxidative 5.5.1 Sugar
deterioration. Sugars are carbohydrates that come
3. Refrigeration reduce the temperature and from the sugarcane plant, sugar beets and it
hence don’t allow the microbes to continue is naturally present in fruits, vegetables and
their processes. dairy, our body uses sugar to give energy to
4. Vacuum Packaging is done to keep our cells by breaking it down to glucose.
oxygen out. 5.5.2 Types of sugar
5. By using oxygen scavengers or oxygen Regular or white granulated sugar:
absorbers are added to enclosed packaging It is the most common sugar called for in
to help remove or decrease the level of recipes when cooking and baking.
oxygen in the package. They are used to
Confectioneries or powdered sugar:
help maintain product safety and extend
Powdered sugar is simple granulated sugar
shelf life.
ground to a smooth powder and then sifted.
6. Keeping food in air tight containers Less
Commercially available powdered sugar is
air too prevents rancidity.
mixed with a small amount of corn starch
7. By storing food in dark place. (3%) to prevent caking. It is often used in
icings, confections and whipping cream.
Castor sugar (Super fine sugar): This
Examples of Antioxidant: sugar has the smallest crystal size of white
» BHA – Butylated Hydroxy Anisole. granulated sugars. It is generally used in
making delicate or smooth desserts such as
» BHT - Butylated Hydroxy Toluene.
puddings. Because the crystals are so fine,
they dissolve easily, even in cold drinks.

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Fig 5.16: Types of sugar

Brown sugar: Brown sugar is made by Beet sugar: Sugar beet is a plant whose
mixing white sugar with various amount of root contains a high concentration of sucrose
molasses. Light brown sugar is often used in and which is grown commercially for sugar
sauces and most baked goods. production.
Liquid sugar: Liquid sugar is white Function of sugar in foods
granulated sugar that has been dissolved in Sugars have a number of functions in
water. Liquid sugar is often used in drinks. the preparation of foods, such as improving
Palm sugar: It is a sweetener derived taste and texture.
from any variety of palm tree. Palm sugar » Providing sweetness.
is an ingredient in both sweet and savoury
» Used as preservatives in jams and jellies.
dishes used throughout Asia, Middle East
and North Africa. » Increasing the boiling point or reduces the
freezing point of foods.
» Allowing fermentation by yeast.
Sugar and related products
1. Sucrose Health facts about sugar :
Ø Sweetened beverages such as colas,
2. D- Glucose
packaged fruit juices, aerated drinks
3. D- Fructose should be avoided/limited as far as
4. Dextrose Syrup possible as the sugar in these products
provide empty calories.
5. Corn Syrup

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Too much sugar

» Cardiovascular Disease » Tooth decay
» Dizziness » Allergies
» Cholesterol » Hypertension
» Colon & Pancreatic Cancer » Type 2 Diabetes
» Attention Deficit Disorder-ADD » Metabolic Syndrome
Attention Deficit Hyperactivity Disorder-ADHD
» Obesity

Dizziness

Obesity

Tooth decay
Allergies

Ø High amounts of fat and sugar are

ACTIVITY - 5
used to prepare confectionery (cakes,
List the different types of traditional
pastries) and sweets. These foods
sweets prepared with sugar and jaggery.
should be consumed sparingly.
Sugars have long been cited for
contributing to obesity, high blood pressure
and high cholesterol. Here are some of the
effects that consumption of too much sugar
on health:

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Sugar as a source of energy 5.5.4 Jaggery

Sugar is an important source of energy. Jaggery is a concentrated product
During digestion, all carbohydrates in food of cane juice and can vary from golden
(starches and sugars) break down into brown to dark brown in colour. It contains
simple sugar. These molecular sugars are upto 50% sucrose, 20% invert sugars and
absorbed from the intestine into the blood 20% moisture. It is mostly produced in
stream and travel to the cells, where they India and Africa. It is used to make several
are used to provide energy for cellular Indian desserts and is known as a healthy
functions. In parts of the world, where replacement of sugar, primarily because it is
people suffer from energy malnutrition unprocessed.
and are undernourished, sugar is valued as Forms of Jaggery
an inexpensive source of energy to support Ø Jaggery square – Achu vellam
human activities.
Ø Jaggery palm – Karuppatti
5.5.3 Stages of sugar cookery Ø Jaggery (paagu) – Paagu vellam
When sugar is boiled at different
Jaggery can also provide therapeutic
temperatures, various sweets can be
benefits, and hence used as various
made.
medicines in ayurveda and folk medicine.

Table 5.2 Stages of sugar cookery

Product Temperature Test Description of
Syrup 110-112ºC Thread When syrup is dropped from a spoon,
syrup spins a 5cm thread
barfi, fondant,fudge 112-115ºC Soft ball Froms a soft ball when syrup is
dropped in cold water.
Caramels 118-120ºC Firm ball Froms a firm ball when syrup is
dropped in cold water, does not flatten
on removal from water.
Divinity, laddu, 120-130ºC Hard ball Froms a ball hardenough to hold its
marshmellow shape when syrup is dropped in cold
water.
Butterscotcht 132-143ºC Soft crack Froms threads which are hard but not
brittle when syrup is dropped in cold
water.
Brittle 150-154ºC Hard crack Froms threads which
are brittle when syrup is
dropped.
Caramel 170ºC brown liquid Sugar melts and browns.

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Some medicinal uses of jaggery are given tissues of throat. According

below: to ayurveda, it produces
warmth to the lungs and
a) Common cold
dilates the respiratory tract,
The simple use of jaggery helps to get
so it helps in cough, asthma
remedy from common cold. It is taken
and breathing trouble.
with dried ginger and black pepper and has
similar effects as conventional medications. 5.5.5 Honey
Jaggery 3 grams Honey is a sweet food made by bees
from the flowers nectar or honeydew
Black pepper 250 mg
droplets. It is the only food that includes
Dried ginger powder 500 mg all the substances necessary to sustain life,
Honey 1 tsp including enzymes, vitamins, minerals, and
water and even more.
Crush jaggery crystal , mix it with other
ingredients. Eat it after meal three times a Honey is one among the most popular and
day. It works immediately after eating first widely used sweeteners with enormous health
dose. benefits. The health benefits and advantages of
honey have been valued since ages.

Summary
Benefits of honey: Ø Nuts are very important for our diet.
1. Useful for Weight reduction They give us energy and provide our
2. Used for healing wounds body with plenty of antioxidants,
vitamins and minerals.
3. Home remedy for cough
Ø Groundnuts are a very rich source of
4. Acts as a natural sleeping aid
protein and fat. They are exceptionally
5. Natural home remedy for dandruff rich in Niacin.
6. Natural energy drink Ø Cashew oil contains anti-bacterial
7. Bleaches Face & Skin properties that help our body to
8. Boosts memory build up the immune system and
fight against various infections and
9. Boosts Immune System
diseases.
10. Helps with herbs.
Ø Almonds are an excellent source of
vitamin E an antioxidant.
Ø Hydrogenated fat is manufactured
b)Chronic Cough
from vegetable oils by the addition
Jaggery also works in chronic cough of molecular hydrogen to the double
remedy. It reduces throat irritation due to bonds in the unsaturated fatty acids
soothing and smoothening effects on soft in the presence of nickel.

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Ø Margarine is made from vegetable Ø Vaccum packaging is done to keep

oils. These types of fats help to oxygen out.
reduce low-density lipoprotein Ø Sugar, jaggery and honey are
(LDL), or bad, cholesterol when sweetening agents.
substituted for saturated fat.
Ø Jaggery is a sweetener that is made
from sugarcane.

Glossary
Terms Meaning
MUFA Mono unsaturated fatty acid- fatty acids that have one double bond in the fatty
acid chain with all of the remainder carbon atoms being single bonded
PUFA Poly unsaturated fatty acids- fatty acids that contain more than one double bond
in the fatty acid chain.
Ounce A unit of weight of one sixteenth of a pound approximately 28gms
Kernel A softer usually edible part of a nut, seed or fruit stone
HDL High density lipoprotein called as good cholesterol
LDL Low density lipoprotein called as bad cholesterol
Viscosity State of being thick sticky and semifluid in consistency,due to internal friction
Free radicals An uncharged molecule having an unpaired valency electron
Restorative Having the ability to restore health strength or well being
Rancidity Spoilage of oil foods
Oxidation It is the chemical process by which an atom or group of atoms loses elctrons
Deterioration The process of becoming progressively worse
Confectionery Sweets and chocolates collectively
Chronic Persisting for a long time or constantly recurring

Questions
Part- A
Choose the correct answer: (1 mark)
1. Nuts are a rich source 2. Mustard oil contain
of and amount of total saturated fatty acid
a) Protein, Fat a) 20.8
b) Calcium, Fat b) 20.9
c) Carotenoids, Fat c) 20.10
d) Carotenoids, Protein d) 20.11

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3. Hydrogenated oil in India is known Part – C Brief Answers (3 mark)

as 1. Write on the uses of fats in cookery.
a) Vanaspathi 2. Write short note on sunflower seeds
b) Butter 3. What is Margarine?
c) Miargarine. 4. Discuss about refined oils
d) Ghee. 5. What are the functions of sugar?
4. Fat helps the body absorb vitamins 6. Write on the ill effects of sugar
, and 7. What are the types of sugars available
a) A, D, E in the market?
b) A,C, E Part- D
c) A, D, K Answers in detailed (5 mark)
1. Write the oil commonly used in your
d) A, D, B
home and their characteristics
Part- B
2. Explain the role of nuts in cookery.
Write short answers (2 mark)
1. Write the importance of groundnut 3. Explain the types of sugars.

2. List the uses of cashew nuts 4. Compare the nutritive value of sugar,
jaggery and honey.
3. Write three uses of coconut in
cookery. 5. Discuss the role of fats in cooking.

4. Write short notes on Hydrogenation 6.Discuss the nutritional significance of

fats and oils.
5. Define Rancidity.
6. Write short note on sugar?
7. What are the benefits of Honey?
8. Write short notes on Jaggery.

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