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
Fatty Acid and Cholesterol Composition of Some Common Fats |
|
Saturated g/Tbsp |
Monounsaturated g/Tbsp |
Polyunsaturated g/Tbsp |
Cholesterol mg/Tbsp |
Canola Oil |
1.0 |
8.2 |
4.1 |
0 |
Safflower Oil |
1.2 |
1.6 |
10.1 |
0 |
Sunflower Oil |
1.4 |
2.7 |
8.9 |
0 |
Corn Oil |
1.17 |
3.3 |
8.0 |
0 |
Olive Oil |
1.8 |
9.9 |
1.1 |
0 |
Seasame Oil |
1.9 |
5.4 |
5.7 |
0 |
Soyabean Oil |
2.0 |
3.2 |
7.9 |
0 |
Peanut Oil |
2.3 |
6.2 |
4.3 |
0 |
Vegetable Shortening |
3.2 |
5.7 |
3.3 |
0 |
Chicken Fat |
3.8 |
5.7 |
2.7 |
11 |
Lard |
5.0 |
5.8 |
1.4 |
12 |
Beef Tallow |
6.4 |
5.3 |
0.5 |
14 |
Palm Oil |
6.7 |
5.0 |
1.3 |
0 |
Butter |
7.1 |
3.4 |
0.6 |
31 |
Palm Kernel Oil |
11.1 |
1.5 |
0.2 |
0 |
Coconut Oil |
11.8 |
0.8 |
0.2 |
0 |
Source : Composition of Foods. Fats and Oils. AH No. 8-4. U.S.D.A. |