Transferring heat more efficiently from the pot (which is heated) to the food. If we don’t use oil, food tends to cook unevenly. Just about enough oil is required that will cover the spices or other foodstuffs from all sides. Even less oil is required when shallow frying. For example, tadka needs just a teaspoon of oil. Deep frying large pieces need more oil so that the whole surface is covered at once. Deep frying does not necessarily consume more oil (or introduce more oil into food that we eat), as once the surface is sealed, the food pieces don’t absorb more oil.
The rule is to go with the oil used in the cuisine/recipe traditionally. There is ancient food wisdom, ecology, economy and above all, taste, which is tied to the oil used in the recipe/cuisine. However, we are listing down 5 key factors that you should look out for while choosing healthy cooking oil for your family:
1.Essential Monounsaturated fats (MUFA) content:
Monounsaturated fats have a number of health benefits. They can be beneficial little for weight loss, reduce the risk of heart disease and decrease inflammation. Olive oil, Avocado oil, and Nut oils are rich sources of MUFA. Palmitoleic acid and oleic acid are also good sources of MUFA.
2.Presence of Vitamin A, D & E:
Vitamin A repairs damage caused by lifestyle and stress, Vitamin D is vital for immunity, and for lessening heart problems and Vitamin E reduces damage to the body and protects us from getting lifestyle diseases. All of these are essential in our daily diet.
3.Stable Poly-unsaturated fats (PUFA):
It’s not easy to spot foods maintaining to contain high PUFA at grocery stores. The most well-known PUFAs are Omega-3 and Omega-6 fatty acids. Fish and other seafood, nuts and seeds, plant oils are rich in Omega-3. Vegetable and seed oils, eggs and nuts have high Omega content.
4.Perfect Omega-6: Omega-3 ratio:
According to Indian Council of Medical Research and National Institute of Nutrition, ideal position fat for good health is the one which maintains a balance, Omega 6: Omega 3 ratio of between 5-10 in the total diet. For ensuring this appropriate balance of fatty acids in cereal-based diets, it is necessary to increase Omega 3 intake from the cooking oil, especially for vegetarians who can’t depend on fish and other kinds of seafood for Omega 3 intake.
5.Under Saturated fats (SAFA) content:
Saturated fats mostly get from animal sources. Contrary to popular belief, not all saturated fats are bad. These fats have a highly stable structure that resists oxidation and aids digestion. Your intake of saturated fats, however, should be limited.
All of us look to form healthy habits which give us a long and healthy life. An active and healthy heart allows you to indulge in everyday activity. You will have the freedom to balance your food and active life. You’ll find that heart-healthy eating is both doable and enjoyable. With the right choice of oil, planning and a few simple substitutions, you can eat your choice of food while ensuring your heart is healthy.
It’s not a hard job to find your perfect oil for cooking, maybe for the first time but soon when you decide it, it will be easier to go with the same with the brand and name.