Over the years there is been a huge confusion between good fat and bad fat. We all have heard the term trans-fat but what does it really mean? If you have ever eaten packaged foods then it can be concluded that you have consumed trans-fat. It is an unhealthy substance, also known as trans-fatty acids, made through the chemical process of hydrogenation of oils. Hydrogenation solidifies liquid oil and increases the shelf life and flavour stability of oils and foods that contain them. Trans-fat wreaks havoc with the body’s ability to raise the cholesterol. In the hierarchy of fats, the polyunsaturated fats which are found in vegetables are the good kind. Food makers use trans-fat to enhance taste and texture and make food last longer.
What to consider to choose the best oil for health?
Good oil can make or break a dish. When thinking about best oil to be used, it is important to look at the oil’s smoke point or temperature at which it breaks down. If oil burn’s or goes past its smoke point, it releases carcinogens.
Use olive oil for dishes that don’t require high heat.
To stir-fry use coconut virgin oil
Use peanut oil and sesame for frying.
Types of Healthy Oils:
Nowadays shelf lives of the cooking oil in the grocery shops have a hype of variety. This abundance of oils can create a confusion of what to pick which is best. Choosing the best for you can be really daunting. There are too many varieties to choose from
Peanut oil: Asian cooking and stir-fry
Canola oil: Sweet and savoury dishes
Sunflower oil: Deep frying dishes like chips.
Extra virgin olive oil: For dressing and salads and dipping bread.
Pumpkin seed oil: all-rounder like olive oil.
Coconut: Baking and sautéed dishes.
Avocado oil: Frying veggies.
Vegetable oil: Deep frying and high-temperature cooking.
Important Information about the Healthy Oils:
Avocado oil: Although it contains a fair amount of omega 6 polyunsaturated fat which can cause inflammation when used in excess. Smoke Point: 246-271 degree Celsius.
Coconut oil: Good for weight loss, heart health and boosting metabolism and skin care. Used of virgin coconut oil is best. Smoking point: Unrefined 137-185 degree Celsius, refined – 204-232.
Olive oil: Not a mixture of any other oils in it. Smoking Point: 160-176 degree Celsius.
Choosing wisely according to the dishes and the health in mind can be the best answer for which to pick.