What nutrients are in which oil, how to use it

We use different types of oils every day to prepare food. Different brands and names of oils and eye-catching advertisements leave us confused. Many people are confused about which one to keep and which one to use.

All types of oils contain fat. Fat does not mean bad, that is not the case. Oils generally contain saturated, mono-unsaturated and poly-unsaturated fats. These cause differences in our blood cholesterol levels. Saturated fats increase the LDL (bad) cholesterol levels in the blood.

It is better to avoid oils that are high in these fats. Poly-unsaturated fats, on the other hand, increase the HDL (good) cholesterol levels in the blood. This is beneficial for the body. Oils that are high in poly-unsaturated fats and mono-unsaturated fats are safe to use.

The smoke point of the oil is also important. That is, the temperature at which the oil burns, breaking down the fats and creating free radicals, which is harmful to health. Therefore, the good and bad of oil also depends on the cooking method. Although olive oil contains polyunsaturated fats, its smoke point is very low. Therefore, this oil is not suitable for frying. However, it is good for salad dressing and low-heat cooking.

Soybean oil
Soybean oil is the most widely used in our country. The saturated fat in this oil is below 35 percent and the unsaturated fat is above 50 percent. Its smoke point is also very high, 256 degrees. Soybean oil is more suitable for high-temperature cooking, frying, etc. Soybean oil is also less expensive than other oils.

Risks: Various studies have shown that soybean oil increases the risk of diabetes, obesity, and various neurological diseases.

Mustard oil
The amount of monounsaturated fat in mustard oil is about 60 percent. It is better not to use mustard oil in daily cooking. Can be used in small amounts to enhance the flavor of food.

Risks: This oil contains erucic acid, which increases the risk of heart disease, lung cancer and anemia. For this reason, many developed countries; such as the United States, the United Kingdom and Canada have banned the consumption of mustard oil.

Sunflower oil
This oil is rich in polyunsaturated fats. Its smoke point is very high, 227 degrees. Suitable for any daily cooking. Sunflower oil contains omega-3 and omega-6, which reduce the level of bad cholesterol in the blood and reduce the risk of heart disease.

Risks: Some studies have shown that in case of excessive frying, this oil produces harmful substances called aldehydes, which increase the risk of cancer.

Rice bran oil
Rice bran oil is rich in monounsaturated and polyunsaturated fats. Its smoke point is 254 degrees. Therefore, it is suitable for cooking any food. Various studies have shown that this oil reduces blood cholesterol and blood pressure. Apart from that, it also reduces blood sugar levels in type-2 diabetes.

Risk: Those with low blood pressure should use this oil after consulting their doctor.

Olive Oil
Although the prevalence of olive oil is not very high in our country, it is not at all low either. Since the price of this oil is higher than other oils, it is used more in the kitchens of only the rich. The various natural ingredients of olive oil help keep the body healthy. It helps in preventing diabetes, preventing breast cancer, strengthening the heart, losing weight, keeping the mind cheerful, controlling cholesterol, controlling high blood pressure and reducing pain.

Canola Oil
Canola oil is gradually gaining popularity in the country’s market. Currently, it is the third highest produced edible oil in the world. This oil has several beneficial properties. Its saturated fat is only 7 percent, mono-unsaturated fatty acids are 64 percent. Omega-3 and 6, vitamin ‘E’ are available. Its smoke point is also high.
Risks: Excessive use of this oil increases the risk of heart disease, stroke, and type 2 diabetes.