I often hear marketers talking about several cooking oil. There are many oils on the shelves of stores claiming health benefits and quality. It intrigues me, are they right? Should we follow their claims and consume the products? Or we should study a little about the oils to find how close their statements are? After thinking a lot, I decided to find out the basics characteristics that distinguish the different competent of cooking oil available in market.
Cooking oil is very important part of our kitchen. In India, it is influenced by the places people are residing for example in North and East its Mustard oil, in South its Coconut oil, in Gujrat its Groundnut oil. When it comes to cooking oil, there are two major things that a consumer focuses i.e. health benefits and flavor. The flavor totally depends on a person where as health benefits of a oil are decided by following –
- Smoke Points: Smoke point is important as many cooking oil tend to lose their nutrient properties when heated at high temperature. Oil with higher smoking points can sustain its nutrients at high temperature as well.
- Fat Composition: Cooking oils are good source of Monosaturated fats (MUFA), Polysaturated Fat (PUFA) and Saturated Fat (SFA). It is very essential to understand that a healthy oil should be low in SFA whereas high in MUFA AND PUFA. Oil rich in MUFA & PUFA lowers chances of cholesterol and heart risk.
Recently, in Indian market Olive oil is making a lot of buzz. Its promoters are talking about several health benefits and how it adds flavor to your kitchen. Personally, for me Mustard Oil is the best for Indian food. Still when it comes to health, everybody can give a second thought right. To find out, let’s compare both products.
|It contains 70% monounsaturated fatty acids (MUFA), 21% polyunsaturated fats (PUFA) and about 8% saturated fats (Bharti, Indoria, Solanki, & Meena, 2017).||It contains 76% monounsaturated fatty acids (MUFA), 8% polyunsaturated fats (gratefultable.com) (PUFA) and about 13% saturated fats (Bharti, Indoria, Solanki, & Meena, 2017).|
|Smoke Points is 250 °C.||Smoke Points is 207 °C.|
|It has ideal Omega-6 (N6) and Omega-3 (N3) fatty acids ratio i.e. 1:2 (Hindustan Times, 2017).||The ratio of N6 and N3 is 20:1 (Bharti, Indoria, Solanki, & Meena, 2017).|
|It is available in market at reasonable price.||As compared to Mustard Oil, Olive oil is expensive to buy.|
I find the above comparison quite satisfactory and feel happy to use Mustard Oil for Indian cooking. Though I use Olive Oil for pastas or salads, it majorly depends on person after all food is embedded part of everybody’s life.
Besides this, Mustard Oil is rich in Vitamin E and if applied then protects body from UV rays and pollution. It is also very good for hair growth (Hindustan Times, 2017).
(n.d.). Retrieved from gratefultable.com: http://gratefultable.com/heat-bad-for-pufas-how-to-cook-healthy-oils/
Bharti, Indoria, D., Solanki, R. L., & Meena, B. S. (2017, September 07). A Comparative Impact Study of Edible Oils on Health. International Journal of Current Microbiology and Applied Sciences .
Hindustan Times. (2017, June 07). Retrieved August 24, 2018, from www.hindustantimes.com: https://www.hindustantimes.com/fitness/why-mustard-oil-may-be-healthier-than-olive-oil-and-refined-oils/story-bZRReFsXXZNkVeoJQTv62I.html