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Are you only focusing on the quantity of cooking oil and not the QUALITY?
Then let me tell you that, the poor quality of cooking oil can ruin all your health efforts.
Yes, you read it right!
Various studies and scientific research has shown that the unhealthy cooking oils can be a potential cause of all kinds of inflammatory diseases, weight gain, heart problems, cancer, and much more. Therefore, it is imperative to choose the right type of cooking oil.
Right cooking oil can provide the essential fats which is essential for health and well-being.
“Unhealthy cooking oils can be a potential cause of all kinds of inflammatory diseases, weight gain, heart problems, cancer, and much more. Therefore, it is imperative to choose the right type of cooking oil.”
Today, the markets are flooded with different varieties of cooking oil. And in this case, not having the right knowledge and being unaware of the right cooking oil that can be used, can invite a lot of health problems for our body.
While most cooking oils have pretty similar nutritional profiles in terms of calorie and total fat content, they do differ considerably when it comes to flavor, odor, and cooking properties. Oils can vary a lot in the makeup of their fat content as well. The more unsaturated fats an oil has, the more healthy it’s considered, and the more saturated fats an oil has, the less healthy it’s considered.
TWO MAIN CATEGORIES OF COOKING OIL -
Well, let us have a look on two Broad Categories of Oils available in the market for cooking - One is the Refined oils, that undergo a whole lot of refining process which involves great use of heat and chemicals which strips off all the nutrients from the oil. Not only this, the process breaks down the healthy unsaturated fatty acid chains and forms trans fats which is detrimental to health. Whereas, there is also another category of oil which is the Cold Pressed Oils (also called kachi ghani in India). These are the ones which are extracted naturally by mechanical pressing of the oilseeds and do not involve any heat or chemicals in the process. Hence it retains the natural flavor, nutritive value, antioxidants and unsaturated fatty acid chains. Moreover, they possess anti-inflammatory and healing properties. So, clearly ditch your refined oils and opt for the cold-pressed ones!
Cold-pressed oils can be local to your region or of your choice. Below is the list of the best cold-pressed Indian cooking oils.
BEST COLD-PRESSED OILS TO BE USED FOR INDIAN COOKING
1. Mustard oil – This oil is considered to be one of the richest source of mono-unsaturated fatty acids good for lowering cholesterol and improving cardiovascular health. Besides, it also possess strong anti-inflammatory properties making it a healthy choice for heart health.
2. Sesame oil - This oil has strong antioxidant and anti-inflammatory properties that can benefit your heart, skin, hair, joints, and more.
3. Peanut / Groundnut oil – This oil is a good source of antioxidant Vitamin E, which may help in promoting good heart health and improving insulin sensitivity.
4. Coconut oil – This oil is considered to be one of the best cooking medium. It contain special type of fatty acid chain called the Medium-Chain Triglycerides which is excellent for liver health, thyroid health, and boosting metabolism.
Also, Please note -
Extra-Virgin Olive Oil is good to go but I will recommend only for salad dressings or light sautéing. Due to its low smoking point, it is not at all recommended for Indian cooking.
Take Away –
You can always get both refined and non-refined sources of the same oil in the market. Always look for the “Cold-Pressed” or “Extra-virgin” in the label.
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