{"id":26741,"date":"2017-06-08T10:32:37","date_gmt":"2017-06-08T05:02:37","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=26741"},"modified":"2018-08-01T18:13:57","modified_gmt":"2018-08-01T12:43:57","slug":"which-oils-to-use","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/which-oils-to-use\/","title":{"rendered":"Which Oils to Use? Here&#8217;s What You Should Look For!"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-26743 size-full\" title=\"Here's how you know which oils to use\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2017\/06\/rsz_shutterstock_305660375.jpg\" alt=\"Learn Which Oils to Use\" width=\"630\" height=\"340\" \/><\/p>\n<p>A healthy lifestyle doesn\u2019t just\u00a0mean eating right; it\u00a0also\u00a0means\u00a0eating food prepared using the right cooking oil.\u00a0Generally, people buy cooking oil that is advertised as healthy or the one which is being bought\u00a0regularly\u00a0for years. However, there is much more to choosing a good cooking oil than just that.<\/p>\n<h2><strong>\u00a0BASIC THINGS TO REMEMBER WHEN CHOOSING AN OIL\u00a0<\/strong><\/h2>\n<h3><strong>1 . <\/strong><strong>\u00a0Fat Composition<\/strong><\/h3>\n<p>-There are 3 types of fats: Unsaturated fatty acids, saturated and trans fats.\u00a0Unsaturated are the best followed by saturated, worst being the trans fats.<\/p>\n<p>-Unsaturated\u00a0fats are further classified into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)<\/p>\n<p>-Studies have shown that when used in place of saturated fats, PUFA can help to improve cholesterol levels\u00a0thereby reducing the risk for heart disease.<\/p>\n<p>-As a rule of thumb, you should choose PUFA and MUFA containing oils like olive, rice bran, mustard and canola oil, over saturated fats, like butter and vanaspati ghee, to minimize your risk for heart disease.<\/p>\n<p>-Trans\u00a0fats are a strict no-no and are best avoided.<\/p>\n<p><em><a href=\"https:\/\/www.1mg.com\/categories\/health-conditions\/cardiac-care-35?utm_source=articletrack&amp;utm_medium=cardiac\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Up to 30% Off on Cardiac Care products&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:4737,&quot;3&quot;:[null,0],&quot;10&quot;:2,&quot;12&quot;:0,&quot;15&quot;:&quot;arial,sans,sans-serif&quot;}\">Up to 30% Off on Cardiac Care products<\/span><\/a><\/em><\/p>\n<h3><strong>2 . Minor Health Components<\/strong><\/h3>\n<p>-Apart from the major components, some oils contain certain components which provide various nutritional benefits even in low levels.<\/p>\n<p>-Various such components include tocopherols, oryzanol, phytosterols. All these components have been shown to lower cholesterol levels in the body. They thus help in lowering the risk of heart diseases.<\/p>\n<h3><strong>3 . Smoke Point<\/strong><\/h3>\n<p>-Smoking point is the tolerance of oil towards heat.When heated beyond a certain temperature, oil undergoes\u00a0oxidation thereby forming free radicals which are harmful for your health.<\/p>\n<p>-Studies suggest that highly oxidized and heated fats may have carcinogenic effects due to toxic byproducts formed due to frying.<\/p>\n<p>-Canola oil, mustard oil, soybean oil, sunflower oil\u00a0are\u00a0the ones with a high smoke point and can be used for cooking at high temperature.<\/p>\n<p><a href=\"https:\/\/www.1mg.com\/categories?utm_source=articletrack&amp;utm_medium=catalog\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Buy health supplements, medical devices, personal care &amp; homeopathy products from 1MG &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:21443,&quot;3&quot;:[null,0],&quot;4&quot;:[null,2,16770457],&quot;9&quot;:0,&quot;10&quot;:1,&quot;11&quot;:3,&quot;12&quot;:0,&quot;15&quot;:&quot;arial,sans,sans-serif&quot;,&quot;17&quot;:1}\"><em>Buy health supplements, medical devices, personal care &amp; homeopathy products from 1MG<\/em> <\/span><\/a><\/p>\n<h2><b>WHICH OILS TO USE?<\/b><\/h2>\n<h3><strong>Mustard Oil<\/strong><\/h3>\n<p>The oil has around 70% MUFA and 22% PUFA of which 10% is omega 3 fatty acid, and 12% is omega 6 fatty acid. It was once considered unhealthy, but studies prove that it is one of the healthiest cooking oils due to its high MUFA and PUFA content. It is low in saturated fatty acids and has an almost ideal omega 6: omega 3 ratio of 6:5 (olive oil has around 20:1) . It is also <a href=\"https:\/\/www.1mg.com\/articles\/6-surprising-health-benefits-of-mustard-oil\/\">rich in Vitamin E and antioxidants<\/a>. Another fact that goes in its favour is that it is cold pressed.<\/p>\n<h3><strong>Rice Bran Oil<\/strong><\/h3>\n<p>Rice bran oil has a very high smoke point and has a mild flavour. It is one of the most balanced oils with 47% MUFA, 33% PUFA, and 20% saturated fats. It also contains <a href=\"https:\/\/www.1mg.com\/articles\/5-health-benefits-of-rice-bran-oil-that-you-need-to-know\/\">Vitamin E, oryzanol and phytosterols<\/a>. The only drawback of this oil is that it has less omega 3 and omega 6 fatty acid levels.<\/p>\n<h3><strong>Soyabean Oil\u00a0<\/strong><\/h3>\n<p>It is one of the most commonly used oils for cooking. It is a rich source of PUFA. The unsaturated fatty acids include 10% alpha linolenic acid, 50% linoleic acid and 23% oleic acid-all of which is good fat. It contains around 14% saturated fat. It has a high smoke point and is commonly used in our homes.<\/p>\n<h3><strong>Canola Oil<\/strong><\/h3>\n<p>It\u2019s\u00a0a native of Canada and is low acidic in nature. It has a high smoke point and over 60% MUFA.\u00a0It has a neutral taste.<\/p>\n<h3><strong>Extra Virgin\u00a0Olive Oil<\/strong><\/h3>\n<p>It\u2019s\u00a0better known for imparting benefits for the heart. It raises the good cholesterol and lowers the bad cholesterol.\u00a075% fats in it are MUFA.\u00a0It has got fruity aroma.The only limitation of this oil is that it does not have an ideal omega 6: omega 3 ratio (20:1).<\/p>\n<h3><strong>Vanaspati Ghee<\/strong><\/h3>\n<p>It is basically refined vegetable oil which is made more stable by increasing its shelf life and decreasing its chances to turn rancid. It is not suitable for deep frying due to its low smoke point. It is considered to be the unhealthiest of al oils since it lacks any vitamins, bio-active compounds and is loaded with trans fats. Consuming this oil is directly linked to high cholesterol and risk of heart diseases.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;**Consult India\\u2019s best doctors here*** &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:276995,&quot;3&quot;:[null,0],&quot;4&quot;:[null,2,16316664],&quot;12&quot;:0,&quot;14&quot;:[null,2,5487794],&quot;15&quot;:&quot;Helvetica, sans-serif&quot;,&quot;16&quot;:11,&quot;21&quot;:1}\"><a class=\"in-cell-link\" href=\"https:\/\/www.1mg.com\/online-consultation\" target=\"_blank\" rel=\"noopener\"><em>**Consult India\u2019s best doctors here***<\/em> <\/a><\/span><\/p>\n<p>You should make it a habit of using oils like rice bran oil, canola oil, olive oil and mustard oil in rotation to get the maximum health benefits out of these oils. So, go ahead and follow these simple tips to choose your cooking oil for a healthier you. Stay Healthy, Stay Happy!<\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-26743\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2017\/06\/rsz_shutterstock_305660375.jpg\" alt=\"1mg\" width=\"630\" height=\"340\" \/><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[123,202],"class_list":["post-26741","post","type-post","status-publish","format-standard","hentry","category-eat-well","tag-healthy-eating","tag-vitamins-minerals-nutrients"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which Oils to Use? 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