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Groundnut Oil / Peanut Oil
This is one of the most commonly consumed oils in India, particularly in the rural areas. It contains Heart-friendly MUFA that lowers the level of bad cholesterol in our body without lowering the Levels of good cholesterol.
Olive oil
Olive oil is good for salad dressing. Although more expensive than other oils, olive oil has many Health benefits. Studies have found that consumption of olive oil can lower the risk of coronary Heart diseases. When buying olive oil, it is best to select the extra virgin variety. In order to get Maximum benefits.
Rice Bran Oil
Rice Bran Oil (RBO) is a new type of oil that is extracted from rice-bran, the most nutritious part of rice and obtained from the most nutritious part of rice – the golden brown layer Which covers the white rice. It forms about 5% of paddy and is enriched in oil to the extent of 10-25%. Bran from parboiled paddy yields more oil than the bran from fresh paddy. Rice bran oil is gaining popularity across the world.
Mustard Oil
This oil is traditionally used in West Bengal and is prized for its characteristic flavor (pungent and sharp). Mustard oil has a higher proportion of MUFA and is also a rich source of the PUFA.
Sunflower Oil
It is popular cooking oil available under many brand names. Extracted from the seeds of the
Sunflower, sunflower oil is good all-purpose oil. This oil is rich in PUFA,particularly linoleic acid that lowers the levels of both good and bad cholesterol. Hence, this oil cannot be used as the only Cooking oil.
Safflower / Kordi Oil
This is a light all- purpose oil extracted from the seeds of the safflower. It has a more oily texture and a nuttier flavor than sunflower oil. It is suitable for deep-frying. It also contains PUFA in the form of linoleic acid. Like sunflower oil, this oil too should be used in combination with other oils.
Soya Bean Oil
Extracted from soybeans, Soyabean oil contains PUFA, particularly linoleic acid and alpha-linoleic acid and alpha-linolenic acid (ALA) in the right balance, which are essential for human health. Soyabean oil is suitable for all types of cooking methods except trying. PUFA gets oxidized at frying Temperatures to form toxic compounds. It is not recommended for salad dressings because of its slightly fishy flavor.
Palm Oil
Bright orange waxy oil, it is used in the manufacture of vegetable oils and fats. It has a nutty flavor and is high in saturated fats. It contains MUFA and is low in linoleic acid, hence it is healthy to use in combination with other oils.
Coconut Oil
Solid at room temperature, coconut oil is white and buttery in texture. It has a distinctive coconut flavor and is widely used in South India. It is high in saturated fats. However it contains saturated Fats that are different from those present in animal fats. It can be safely consumed as part of a balanced diet, in combination with other cooking oils.
It is made from milk fat and contains a high proportion of saturated fats and increases cholesterol When consumed, both of which are risk factors for developing heart disease. Hence, it is wise to consume less amount of butter.
Prepared from milk fat, ghee or clarified butter is an essential item in Indian cuisine. According to Indian medical systems, ghee contains several medicinal properties. Nutritionally, like butter, it also contains saturated fats and cholesterol which, when consumed in excess, leads to heart diseases. Adding small amount of ghee to season foods is not harmful. Just avoid sweets and other dishes prepared with large quantities of ghee.
It is nothing but a mixture of vegetable oils that have been converted to solid form by the addition of Hydrogen. Hydrogenated fat is used as a ghee substitute in cooking as well in the production of bakery products, sweets and snack items.
Micro Nutrient profile of Rice Bran Oil
Among the many nutrients present in the unsaponifiable fraction of rice bran oil, Oryzanol and Tocotrienol are two distinctly different component groups that have been intensively studied for their health benefits.
Oryzanol is a nutraceutical present only in Rice Bran Oil. It is known to reduce bad cholesterol ( LDL), improve good cholesterol (HDL) and bring down the total cholesterol.
Crude rice bran oil contains about 4 to 5% or more gamma-oryzanol. Physically refined rice bran oil has higher oryzanol content than the chemically refined rice bran oil.
Rice bran oil is the only readily available oil, other than palm, that contains significant levels
(Approximately 500 ppm) of Tocotrienols. They belong to the vitamin E family and are powerful natural antioxidants. The protective benefits of dietary antioxidants in the prevention of cardiovascular diseases and some forms of cancer have been widely publicized.
Cooking Benefits of RBO & Smoke Points of Various Oils
Rice Bran oil is a superior salad, cooking, and frying oil which leaves no lingering aftertaste. The high smoke point prevents fatty acid breakdown at high temperatures. Its light nature allows less oil to be absorbed into food while cooking, reducing overall calorie intake. It mixes better in salad dressings and improves the taste of baked goods, helping in cholesterol reduction, adding nutritional and anti-oxidant value. A hypoallergenic, it is best for those who have an intolerance to other cooking oils.
Cost Effectiveness: Foods fried in Rice Bran Oil are found to be non-greasy and surprisingly easy to digest. What’s more, it absorbs 15% less oil when compared to foods fried in other oils. Thus you end up enjoying the double benefit of not only saving 15% oil but also consuming lesser amount of calories through fried foods. Also, it takes lesser time to fry food in RBO. So you end up saving time, money and effort!
Conclusion: Smoke point is temperature at which the oil begins to smoke. Imagine what happens to butter when you heat it! That is because it has a very low smoke point. Natural antioxidants within oil increase the smoke point. RBO has the highest number of antioxidants, which is why it has one of the highest smoke points. High smoke point prevents fatty acid breakdown and makes the oil usable even after multiple frying.
Cholesterol lowering ability of RBO vis-à-vis other oils
Rice Bran Oil is known to have a well balanced proportion of Saturated Fatty Acids, Mono Unsaturated Fatty Acids and poly Unsaturated Fatty Acids and poly Unsaturated Fatty Acids. The presence of Oryzanol in it effectively lowers serum cholesterol by promoting HDL and lowering LDL.
Conclusion: Regular use of Rice Bran Oil will considerably reduce bad cholesterol while maintaining good cholesterol in the body.
» To know more about different oils, Download PDF
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