COOK WITH RIGHT OIL
Cooking oil is an essential ingredient in every kitchen. Fats present in the oil are essential for our body. Every oil is a combination of different fatty acids like saturated fatty acids, monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Different oils have different proportion of these fatty acids. Saturated fats are necessary but in small amounts. Excess of saturated fat may lead to many diseases. MUFA and PUFA are considered good fats. Therefore we need an oil which has right proportion of these fatty acids.
Many plant based oils are available in the market like sunflower oil, soybean oil, ricebran oil, canola oil, mustard oil, sesame oil, flaxseed oil, extra virgin olive oil etc. All these oils have different proportion of fatty acids. Some oils have high smoke point and some have very low smoke point, some oils have more acid content and some have low acid content, some oil have pungent flavor and some have neutral flavor.
Choice of oil depends upon the type of cooking, region, availability. Italian cuisine uses extra virgin olive oil on salads or pastas. Extra virgin olive oil has a very low smoke point and it should not be used for deep frying. In India deep frying is very common so oils like sunflower, mustard, ricebran oil are used. In Chinese cuisine stir fried dishes are prepared for which peanut oil is preferred because it has high smoke point.
Look at the label on the bottle for the content of saturated fat. Lower the saturated fat the better. Some oils have higher acid content, avoid such oils. Check the smoke point of oil. If stir frying or deep frying is required then oil with high smoke point like sunflower, soybean, peanut or mustard oil is preferred and if oil is required for garnishing salad and pastas then use extra virgin olive oil. The method of extraction is also an important factor. Prefer cold pressed oils because chemical extraction may cause health hazards.
Look at the label on the bottle for the content of saturated fat. Lower the saturated fat the better. Some oils have higher acid content, avoid such oils. Check the smoke point of oil. If stir frying or deep frying is required then oil with high smoke point like sunflower, soybean, peanut or mustard oil is preferred and if oil is required for garnishing salad and pastas then use extra virgin olive oil. The method of extraction is also an important factor. Prefer cold pressed oils because chemical extraction may cause health hazards.
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