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SlimLife Articles

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.