Jul 29

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Right cooking oil

cooking oilsCooking with oils-
Today we have so many options in oils that at times we get confused to buy the right oil. Here are some suggestions which will help you to choose right fats. While choosing oil we have to see that the saturated fat content in it should be vey low anf monounsaturated content should be high.

Corn oil

Corn oil is a rich source of linoleic acid, which is one of two essential acids necessary for growth and good skin and hair quality. Although corn oil is healthy but still it is the least satisfactory of the recommended vegetable oils for cooking purpose.

Olive oil

-Olive oil has a higher percentage of monounsaturated fats (as opposed to polyunsaturated) and photochemicals,which takes it to first place in great oil marathon. Some research suggests that it is effective in lowering blood cholesterol.Olive oil contains more anti-oxidants.
However, it is wasteful to use this oil for frying. Olive oil is best for sautéing, cooking, salad dressing.
Olive oil helps in lowering blood pressure.Olive oil is used to prevent heart attack and stroke (cardiovascular disease), breast cancer, colorectal cancer, rheumatoid arthritis, and migraineheadache.

Soya oil / soybean oil

This is good for cooking and specially for frying as it has high smoke point. Nutritionally it is highly recommended oil.It has omega 3 and no cholesterol .
Soybean oil is low in saturated fat and high in monounsaturated fat and polyunsaturated fat and does not contain cholesterol.  Soybean oil is consider good because it  contains the essential fatty acids linoleic, linolenic and omega-3.  Omega-3 fatty acids are believed to reduce the risk for heart diseases and may prevent osteoporosis. Soybean oil also contains phytosterols which could lower LDL cholesterol.

Sunflower oil-

This is an excellent all purpose oil. It is almost tasteless and does not smell. It is healthy too but is not good for diabetic patients. A diet that is high in sunflower oil seems to increase fasting insulin and blood sugar levels. It also seems to increase after-meal blood fats. This might increase the chance of developing “hardening of the arteries” (atherosclerosis) in people with type 2 diabetes.


Mustard oil-

Mustard oil is considered to be an oil that has low saturated fat as compared to other cooking oils. It basically consists of fatty acid, oleic acid, erucic acid and linoleic acid. It has antioxidant and cholesterol reducing properties. It is also loaded with essential vitamins. Though this oil is nutty tasting it is good for heart and also has many other benefits. It consist of fatty acids like omega alpha 3 and omega alpha 6 which have beneficial properties (what beneficial properties)

Coconut oil-

It is high in saturated fat. Diets high in saturated fat raise LDL (bad) blood cholesterol, the Heart and Stroke Foundation of Canada and the American Heart Association advise limiting sources of it in your diet

Rice bran oil-

Rice is a plant. This is a new addition and has become very popular too. It is one of the right choice of oil for cooking. Oryzanol present in this oil has been shown to have cholesterol lowering properties.

Rice bran is used for treating diabetes, high blood pressure, high cholesterol, alcoholism, obesity, and AIDS; for preventing stomach and colon cancer; for preventing heart and blood vessel (cardiovascular) disease; for strengthening the immune system; for increasing energy and improving athletic performance; for improving liver function; and as an antioxidant.

Don’t use rice bran if you have a digestive tract problem such as intestinal ulcers, adhesions, conditions that cause narrowing or blockage of the digestive tract, slow digestion, or other stomach or intestinal disorders. The fiber in rice brain could block your digestive tract.
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cooking oil nutritional value fact:

Amount per 100g


oil calories total fat Saturated   fat polyunsaturated   fat monounsaturated   fat cholesterol sodium
corn oil 900 100g 13g 55g 28g 0mg 0mg
Safflower   oil 517 38g 3.7g 28g 4.8g 0mg 3mg
Mustard   oil 884 100g 12g 21g 59g 0mg
Olive   oil 884 100g 14g 11g 73 g 0mg
Soybean   oil 884 100g 14.4g 57.9g 23.3 g 0mg 0mg
Rice   bran oil 884 100g 19.7g 35 g 39.3 g 0mg 0mg
Coconut   oil 862 100 g 86 g 1.8 g 6 g 0mg 0mg


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