Cooking oil is integral part of our food, and we almost use it everyday. It gives good taste, color to food. But it has different effects on our health apart from giving good taste. In this article we will read about different cooking oils and which oil is good for health.
Oils used for cooking prefer to have their name derived from nuts, seeds, fruits, plants or cereals. Extracted from them either by grinding, pressing or processing methods. They are different in their high-fat content, including saturated fat, monounsaturated and polyunsaturated fatty acids.
Consuming much-saturated fat-more than 20g for women and 30g for men every day-makes the body to produce cholesterol that increases the risk of heart disease.
Understanding Fat molecules in oils
Both fat molecules consist of chains of fatty acids, which are either held together with single (saturated) or double (unsaturated bonds).
There are three types of fatty acids: small, medium and long chains. The bloodstream absorbs Short and medium-chain fatty acids directly into the bloodstream and used for energy, but long-chain fatty acids transferred to the liver, which increases blood cholesterol levels.
Oils to consider for consumption
Experts advise opting for oils that are lower in saturated fat and higher in other types of fats that are moderately safe.
Polyunsaturated fats (including Omega 3 and 6) and monounsaturated fats minimize cholesterol levels. They also supply essential fatty acids and vitamins.
Experts suggest opting for oil that is lower in saturated fat and higher in other forms of fat that are healthier in moderation.
Which is Good cooking oil for health?
Coconut oil
Studies have shown that coconut oil raises harmful cholesterol (LDL-low-density lipoprotein) and beneficial cholesterol (HDL-high-density lipoprotein). They also contain a high amount of lauric acid, which increases HDL levels in the blood more than LDL levels.
However, lauric acid is not that safe. As C12 fatty acid and at the height of medium-chain fatty acid. Approximately 70% of C12s function as long-chain fatty acids, stored in the liver as fat, and over time can cause non-alcoholic fatty liver disease.
Olive Oil
Oil from Olives is the safest for consumption as vegetable oil. Olive oil contains monounsaturated fatty acids containing vitamins and minerals and polyphenols.
Olive oil can reduce the risk of heart disease by 15%. It also has beneficial effects on intestinal microbiota.
Extra virgin olive oil can be helpful in the prevention of type 2 diabetes and cancer.
Source: BBC
