Why Is It Necessary To Pick The Right Cooking Oil? Explains Dietitian Swati Bathwal

Cooking oil plays a major role in determining the nutritional value of the food. Here’s how to pick the right cooking oil.

Swati Bathwal
Written by: Swati BathwalUpdated at: Aug 11, 2021 12:52 IST
Why Is It Necessary To Pick The Right Cooking Oil? Explains Dietitian Swati Bathwal

In the modern world we come across so many different types of oils that these oils can confuse us. From vegetable oils, olive oil, ghee, butter, avocado oil, walnut oils there are so many different types of oils available in the market. In this article today, I will be busting some myths and science behind oils or fats for you.

Which Cooking Oil Is Better For Cooking?

These oils are a big no. This is because vegetable oils should never be heated. Vegetable oils like sunflower, canola, rice bran, soybean oil have heat sensitive polyunsaturated fats. When these fats are heated they turn fragile fats into toxic compounds called trans fats. These oils are so heat sensitive that all processed vegetable oils or all products that contain vegetable oil contain trans fats. Canola oil degrades very rapidly. Remember nature doesn't make bad fats but processing natural foods and oils can turn into bad fat. We need to pick fats for cooking which can take heat like cold pressed mustard oil, groundnut or peanut oil, coconut oil, butter or ghee. This is because they can resist the heat related damage which is called oxidation. Saturated fats have no room for oxygen to squeeze in when heated, monounsaturated fats like olive oil have one space to squeeze in oxygen so it is still ok to cook with but polyunsaturated oils have 2 placesso they react chemically. If you want to eat a samosa, eat it which is fried in pure ghee but not in vegetable oils.


Credit: Vitajoy USA

Also Read: 5 Rare Cooking Oils That Can Take Your Health and Wellness At Its Best

Hidden Bad Fats In Cooking Oils

There are hidden fats (bad fats) in so many foods which may not be aware of. French fries- Restaurants reuse frying oil for a week or more which turns oil toxic and they get degraded oil anyway to reduce the cost. If we look at salad dressings except one made from vinegar, salad dressings have vegetable oils plus sugar. Our breakfast cereals are processed but how do they look still fresh? This is because they are coated with vegetable oil which acts as a protective varnish and keeps the product away from varnish and getting it soggy. Margarine - which we call it as fake butter, is one molecule away from plastic. It is loaded with all chemicals which interfere with bone regrowth and increase cholesterol.

Health Side Effects Of Bad 

If you consume bad fats, fat soluble vitamins like vitamin A, D, E and K do not get absorbed efficiently. This causes severe deficiencies in the body and creates a metabolic imbalance. Consuming vegetable oils causes heartburn. Our stomach releases acid in response to food but in the presence of vegetable oils stomach acid forms mega trans fats that cause damage to the stomach lining and cause heartburn. Bad oils can make us feel depressed, low and anxious by interfering with neurotransmitters. It causes stroke, migraine, high cholesterol and studies have emerged showing that vegetable oils can cause emotional eating, making us gain weight by making us eat more food.


Credit: Freepik

Also Read: Mustard Oil Vs Refined Vegetable Oil: What's Better?

How To Choose Good fats

Nothing like incorporating healthy fats in the diet. When we eat good fats, our skin glows, nutrients get absorbed in our body, our gut is healthy, our heart, eyes and also our hormones are in balance. For example Ghee- They are one of the most sattvic foods, as long as you make sure your ghee is pure and is not adulterated. Ghee nourishes our body, it serves as a base for ointments, to treat burns, skin rashes. It is rich in vitamin A, Vitamin D, omega 3 and many more nutrients.

Eat Good fats for better health.

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