GS Vol 4 No 30 ENG

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3 February 2024 Vol 4 No 30

Your Complete Guide to Cooking Oils


How much fat should you have

Earlier, eating a low-fat diet was recommended for better health, but it progressively led to being more
unhealthy, fat and diseased. Currently, the message is not to ‘give up’ fat, but to reduce its consumption, as
some fat is essential for good health. However, excess fat intake is a clear risk factor for obesity and non-
communicable diseases (NCDs) like diabetes and heart diseases.
In this issue we bring you a complete guide on cooking oils with detailed information about various aspects
of cooking oils used in homes to help you make healthier choices and manage your fat consumption.
Why do we need fat
Dietary fat supplies us with energy. It also provides fat soluble Vitamins A, D, E and K which are essential
for blood clotting, cell repair, growth and immunity. Certain essential fatty acids (omega 3 and 6) are linked
to production of many chemicals in the brain, and their deficiency can be detrimental. Hormones in our body
also depend on fats. Very often hormonal imbalances can be traced to low fat diets.
Elimination or reduction of fat from the diet usually means eating more carbs and proteins. Too much
protein has been linked to kidney damage, and excess consumption of carbs can result in feeling fatigued
and also risk disturbing the metabolism and hormones. Eating fat gives a feeling of satiety, it keeps the blood
sugar levels stable longer and prevents excess hunger and cravings.
How much fat should you eat
It is advisable to keep calories from fats to maximum 25% of your total calories for the day. That means, for
a 2000 calorie daily diet, not more than 500 calories should be from fats. This includes visible fats (what you
cook in) as well as invisible fats (from nuts, oilseeds, milk, eggs, fish, etc.).
An easy way to reduce your total fat intake is to restrict visible fat (cooking oil) to about 20 -25 gm per day,
which is approximately 4 - 5 teaspoons oil equivalent to 180 – 225 calories (1 gm of oil/fat = 9 calories).
Avoid eating processed foods that are high in fat. Nuts and seeds also contribute to dietary fat but they
provide us with good fats. It is a healthy practice to include peanuts, almonds, pistachio, sesame seeds. etc.,
in limited quantity in your daily diet.

Read on to know more:


• Types of fats in cooking oils
• Types of cooking oils
• Most common cooking oils
• How to use different types of cooking oils
• Dangers from reheating used cooking oil
• Tips to reduce fat consumption
• Myths and Facts about oils and fats

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Types of fats in cooking oils

Fat intake is essential for health as long as we choose the right type and quantity. Too much of any kind of
fat is harmful to health. Also beware that just adding a little good fat to an already bad diet does not work.
Good fat works best when it replaces bad fat. It is important to understand the different types of fat.

Good Fats or Unsaturated Fats: A Healthy Choice


Unsaturated Fats are considered to be heart healthy fats. These
include Polyunsaturated fatty acids (PUFA) and Monounsaturated
fatty acids (MUFA).
Polyunsaturated fatty acids (PUFA): Preferably eat less
Polyunsaturated fats mainly include two types of essential fatty
acids – omega-3 and omega-6. The body cannot make them so
we must get them from food. However, a balance of both the
fatty acids is necessary, as an excess consumption of omega 6
can lead to inflammatory diseases. PUFA is high in Sunflower oil
and Cottonseed oil. PUFA is also high in oils used in store bought
processed foods and fried foods.
Monounsaturated fatty acids (MUFA): Preferably eat more
It is a beneficial dietary fat that can improve cholesterol levels
by lowering bad cholesterol (LDL) and raising good cholesterol
(HDL). Among common cooking oils, Sesame oil, Olive oil,
Groundnut oil and Mustard oil are high in MUFA.

Bad Fats or Saturated Fats: Moderation is key


It is important to exercise caution when consuming the so-called
bad fats or Saturated Fats. These are often considered ‘unhealthy’
as they can raise cholesterol levels. They are mostly found in dairy
products like Butter and Ghee and tropical oils like Palm oil and
Coconut oil.

Ugly Fats or Trans Fats: Should be avoided


Consumption of Trans Fats should be avoided as they are linked to
an increased risk of heart attack and heart disease. Trans Fats are
present in hydrogenated oils (vanaspati ghee-commonly also called
Dalda) and in Margarine. Trans Fats can also form by repeated
reheating of oil for frying and hence this should be avoided.

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Types of cooking oils

Various types of oils are now


available in the market for
cooking and other culinary
uses. It is important to know
what each type means to
enable informed and healthy
choices.
Refined Oil: Refined
oils are the most widely
available and affordable oils.
Restaurants and eateries
almost exclusively use refined oils as they are cost effective, have a neutral flavour and longer shelf life.
Refined oil undergoes processes involving heat and chemical solvents and filtration to remove impurities and
neutralize strong flavours and odours, resulting in oils with a neutral taste and higher smoke points. Almost
all cooking oils like groundnut, sunflower, cottonseed, coconut, rice bran, mustard oil etc. are
widely available in refined form.
Filtered Oil: This type of oil undergoes only a physical filtration process to remove solid particles or
impurities, improving clarity and shelf stability. Some oils are filtered twice for better clarity and are referred
to as Double Filtered Oil. One of the most common filtered oil available is groundnut oil. Filtered oils are
considered better for health compared to refined oils.
Cold-pressed Oil: Cold-pressed oil is the oil extracted in its most natural form just by physically
pressing oilseeds without application of heat and chemicals. Cold-pressed oil is considered to be the best
type of oil for health as it retains all its natural nutrients and flavour. Nowadays, Cold-pressed oils are
gaining popularity for their health benefits. However, they are considerably more expensive than refined oils.
Kachi Ghani Oil: Kachi Ghani is the traditional Indian method of extracting Cold-pressed oil. Oilseeds
are physically crushed to yield oil without any application of heat and chemicals. Kachi Ghani Oil is very
healthy as it retains all the nutrients in their most natural form. This method is used across India for different
oil seeds. However, the term Kachi Ghani is most popularly used for mustard oil.
Hydrogenated Oil: It is made by the process of hydrogenating liquid oils, converting them into
semi-solid or solid fats at room temperature. While hydrogenation increases the shelf life and stability, it
also produces trans fats, which are unhealthy and have been largely phased out in many food products
due to health concerns.
Blended Oils: They are a combination of vegetable oils or fats designed to offer specific properties such
as high smoke points, balanced flavours or specific health benefits. For example, ‘heart healthy’ cooking oils
are available which are usually a blend of different oils.
Virgin Oil: This term is commonly used for olive oil or coconut oil. Virgin oils are a type of
Cold-pressed oil made by pressing, centrifugation, or decantation, without heat or chemicals. This category
also includes extra virgin olive oil, which is oil obtained from first pressing and is of the finest quality and
has the best flavour.
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Most common cooking oils

The type of cooking oil used commonly depends upon the region, e.g. groundnut oil in Gujarat, Mustard oil
in eastern and northern India, coconut and sesame oils in South India. It is advisable to consume different
cooking oils in rotation to get each one’s benefits.

Groundnut oil (Peanut oil): This oil is extracted by crushing dried


groundnuts. It is high in monounsaturated ‘good’ fat and low in saturated
‘bad’ fat. It helps to prevent heart disease, lowers cholesterol and reduces
fat build-up in blood vessels.

Cottonseed oil: It is extracted from the seeds of cotton plants. This


oil is high in polyunsaturated fat which can help lower LDL (‘bad’
cholesterol) and increase HDL (‘good’ cholesterol).

Coconut oil: It is made by pressing/crushing fresh coconut or


dried coconut. Coconut oil works as a quick source of energy and has
antimicrobial effects. It also reduces hunger and seizures. Coconut oil is
high in saturated fats.

Sunflower oil: It is extracted from sunflower seeds. Sunflower seeds


contains zinc that boost immunity and fight against disease. This oil has
anti-inflammatory properties that may help prevent chronic inflammatory
diseases.

Mustard oil: It is produced by grinding or crushing mustard seeds.


It has a strong, pungent flavour. It reduces inflammation, pain and also
slows cancer cell growth.

Sesame (Til) oil: Sesame oil is obtained by pressing/crushing sesame


seeds. This oil is relatively low in saturated fats and has a good mix of
mono and polyunsaturated fats. It is a valuable source of vitamin E.

Olive oil: Olive oil is extracted from olives. It can decrease


inflammation which is a key driver of heart disease. It reduces oxidation
of LDL (bad) cholesterol and lowers blood pressure.

Rice bran oil: The oil is extracted from the hard outer layer of rice
called chaff or rice husk. Rice bran oil is rich in Vitamin E which boosts
immunity and helps to fight against infection and other common diseases.
It also helps to keep your weight under check.

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How to use different types of cooking oils

Different cooking oils have different proportions of saturated and unsaturated fats. Also, they have
different smoke points. Different oils are suitable for different cooking methods like sautéing, deep frying,
sweets and for salad dressings. Oils with a higher smoke point are suitable for cooking at
higher temperatures like for frying.

Mustard oil: It is ideal for high heat cooking


like deep frying, stir frying and tempering (tadka).
Traditionally, it is also used to make pickles with long
shelf life.

Sesame (Til) oil: This oil is suitable for medium to


high-heat cooking. Toasted or dark sesame oil is also
used for marinades and salad dressings.

Olive oil: Light and extra light olive oil can be


used for sautéing, shallow frying and deep frying.
However, virgin and extra virgin olive oil is best used
without heating for salads or to add flavour to dips
and prepared dishes.

Sunflower oil: This is an all-purpose oil. It is


suitable for frying and general Indian cooking like
making curries etc. Given its mild flavour, it can also
be used in salad dressings.

Coconut oil: Coconut oil is suitable for high as


well as medium heat cooking. With its distinct flavour
and aroma, it is also used to enhance the taste of
curries, chutneys, and sweets.

Rice bran oil: It is ideal for high heat cooking like


deep frying, sautéing and shallow frying. Rice bran
oil is also used for salad dressings.

Cotton seed oil: It has a mild flavour and is quite


stable in high heat cooking. It is popular for regular
cooking, stir frying as well as deep frying.

Groundnut (Peanut) oil: Peanut oil is suitable


for high heat cooking like deep frying, sautéing, and
tempering.

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Dangers from reheating used cooking oil

Eating food cooked in the oil that has been reheated again and again is one of the worst things we can do for
our heart and general health. Reheating oil leads to formation of toxic compounds in the oil which lead to
multiple health problems. Cooking food in dark coloured oil giving blue-grey colour smoke which has been
repeatedly used and reheated can make the food rancid, release harmful toxins, and form trans fats, which
can cause serious harm to your health.

Increases blood pressure: The chemical composition of frying oil changes on repeated heating, releasing
free fatty acids, leading to compound toxicity, oxidative stress, hypertension and other health issues.

Increases cholesterol levels: When used oil is reheated at high temperature it forms trans fats, which
increase the risk of cardiovascular diseases.

More acidity and indigestion: Consumption of reused oil may increase the risk of acidity, throat problems
and burning sensation in stomach.

Increases risk of cancer: Reheating cooking oils generates free radicals which are harmful for health. It
also increases the presence of carcinogenic substances such as polycyclic aromatic hydrocarbons (PAH) and
aldehydes, which have been linked to an increased risk of cancer and inflammation in the body.

It is advisable to avoid buying deep fried food as it may have been fried in reheated oil.

Use cooking oil responsibly at home


• Make sure the leftover oil from cooking or frying is cooled down and strained with fine mesh strainer to
remove residual food particles.
• Store the strained oil in a clean, airtight container away from direct sunlight and heat.
• The used cooking oil should be consumed within a day or two.
• In case of reheating of the oil, use it for a maximum of two times and avoid using it again for frying.
• When reusing cooking oil, check its colour, odour, and taste. If it smells rancid, has a dark colour, or has
off-flavours, discard it.
• If the oil begins to smoke too quickly while reheating it, discard it.

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Tips to reduce fat consumption

Here are a few ways which will help you reduce your fat consumption.

• Gradually reduce the use of oil in your daily diet.


• Track and monitor the consumption of oil at home - buy and use only a fixed quantity every month and
try reducing its quantity further.
• Measure cooking oil with a small spoon rather than pouring freely from the bottle.
• Change the type of oil every month.
• Do not repeatedly reheat oil or re-use the same oil for frying or cooking.
• Avoid frying as much as possible. Instead boil, steam, roast or grill food.
• Moderate the use of butter and ghee.
• Avoid vanaspati, bakery shortenings and margarine as they can contain trans fats (bad fats).
• Moderate the consumption of bakery products or processed foods high in fat.
• If you are non-vegetarian, choose lean meat sources like chicken or fish over red meat or organ meat.

How to choose Healthy Fats


It is important to be able to identify good and bad fats in the foods we consume. Here are a few guidelines to
help you make informed choices.
Read food labels: Pay attention to the nutrition information provided on packaged foods. Look for total fat,
saturated fat, and trans fat content per serving.
Choose cooking oils wisely: Opt for oils with a higher proportion of unsaturated fats, such as olive oil,
groundnut oil, or mustard oil. These oils are a healthier alternative to those high in saturated fats.
Avoid deep-fried foods: Deep fried street
food and fast food is typically high in
unhealthy fats. Opt for healthier grilled,
steamed, or baked items.
Cook with healthier oils: Replace cooking
fats like ghee or vegetable oil with healthier
options like olive oil, groundnut oil, or
mustard oil.
Snack on nuts and seeds: Nuts (almonds,
cashews, walnuts) and seeds (flax, chia,
sesame) make nutritious and satisfying snacks. Have them in moderation as they are high in calories.
Choose low-fat dairy: Opt for low-fat or skim milk, yogurt, and cheese to decrease saturated fat intake.
Limit processed and packaged foods: These often contain trans fats. Opt for fresh, whole foods, and prepare
meals at home as much as possible.
Cook at home: You can control the quality and quantity of fats used in your meals. Use healthier cooking
methods like grilling, baking, or steaming instead of deep-frying.

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Myths and Facts about oils and fats

Myth: Margarine contains less fat than butter


Fact: Butter and margarine contain different types of fat
but in similar amounts and hence they have equal calories.
Unsalted butter is healthier, as margarine can contain trans
fats. Butter contains fat-soluble vitamins easily absorbed
by the body. Margarine is devoid of vitamins unless added
during production.

Myth: Fat-free salad dressing is best


Fact: Salad vegetables are rich in nutrients like lycopene
and beta carotene, which are absorbed better when
combined with fat. Instead of store bought salad dressings,
it is better to use olive oil or other cold-pressed oils,
cheese, nuts, seeds, or avocado as a fat source in salads.

Myth: Fat-free is low-calorie


Fact: Fat-free processed foods can contain more calories
than regular versions, as sugar or flour is added for
taste and texture instead of fats. The higher sugar or
carbohydrate content makes them high in calories. Avoid
excessive fat-free foods, especially baked goods like
cookies, cakes and crackers. Always check labels for
serving size and calorie count.

Myth: The ‘cholesterol free’ label means a healthy food


Fact: Cholesterol free does not necessarily mean fat free.
The food may be cholesterol free but it could be rich
in saturated fats or trans fats, both of which raise blood
cholesterol. 'Cholesterol free' is just a marketing strategy.

Links to our recent issues


1. Grahak Sathi Yuva (December 2023)
2. Chikki is very high in sugar - Restrict your consumption
3. Grahak Sathi Educates and Empowers Consumers
4. Do Not be Misled by Food Labels
5. Grahak Sathi Yuva (January 2024)

Grahak Sathi is now available in seven languages - English, Gujarati, Hindi, Malayalam, Marathi, Bengali and Tamil.
If you like this e-magazine, issued in the interest of citizens, please forward it to your friends. They can send us their
mail id at grahaksathi@cercindia.org to get the e-magazine FREE. This effort will help make a better world.

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3 February 2024

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