Goodness of oils

Avocado oil:

High in beneficial monounsaturated fats; a very high smoke point (270°C). Perfect for all types of cooking.

Flaxseed oil:

Exceptionally high in beneficial omega-3 (ALA) with some omega-6. Since it has a low smoking point, this oil should only be used in salads.

Extra Virgin Olive oil:

High in beneficial monounsaturated fats and rich in natural antioxidants. It has a low smoke point and is not suitable of heat cooking. Best used in salads.

Peanut and sesame oil:

High in both monounsaturated and polyunsaturated fats. Its smoke point is around 210-220°C and can be used where their distinctive flavour are required.

Rice bran oil:

High in beneficial monounsaturated fats. Rice bran oil has also proved to lower cholesterol. It has a mild flavour and high smoke point. This oil is suitable for both heat cooking and in salads. It is economic too.

Soybean oil:

The most common oilseed produced in the world. Its versatility has made it popular. It has smoke point over 250°C and is rich in Omega 6 content.

Sunflower and safflower oils:

Very versatile with a high smoke point and is rich in omega-6 content.

Healthy Tips for Cooking

• Wash vegetables before chopping them to prevent loss of water soluble nutrients like vitamin C, riboflavin, thiamin and niacin
• Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium
• Avoid repeated washing of rice and pulses, as valuable nutrients are lost in the process
• Cook whole vegetables with their skin to keep the vitamin content intact
• Substitute cream with skimmed yoghurt, as it contains less fat
• Seasonal vegetables and fruits have the highest nutrient content, so include them in your diet as often as possible
• Use non stick cookware and minimise the oil content in your food
• Instead of frying try grilling, steaming, or boiling your food to minimise the fat content