olive oil and other oils
Olive oil is touted as the
panacea to all health problems - from unclogging arteries to making you look
younger. While this may well be the case, oils used in traditional Indian
recipes are not quite the health villains they're often made out to be. And
though they might not have the fancy packaging, the good news is they're loaded
with nutrients and are cheaper.
The biggest plus of olive oil is that it is rich in oleic acid, which is a
monounsaturated fatty acid (MUFA). The consumption of a good quantity of MUFA
has distinct advantages for cardiovascular health, because it gives the best
possible lipid profile with lower LDL (bad) and higher HDL (good) cholesterol.
"However, MUFA is not just present in olive oil but also in mustard oil,
groundnut oil, sesame oil and rice bran oil. It is also present in nuts. So,
olive oil is not the only source of MUFA," says Dr Praveen ramachandra.
Besides, MUFA alone isn't enough. There has to be a balance of saturated fat
and polyunsaturated fatty acid (PUFA). PUFA, in turn, should have a good ratio
of omega 6 (present in sunflower and safflower oils and rice bran oil) and
omega 3 (available through fish and fish oils or mustard and soyabean oils).
Omega 6 helps lower cholesterol and makes our blood 'sticky' so it is able to
clot, while omega 3 reduces the risk of heart disease and stroke and minimises
symptoms of hypertension and rheumatoid problems.
Advertisements on oils can often be misleading, and half-baked information on
the internet only makes matters worse. Above all, remember, moderation is the
key. So while fried foods are best avoided, two to three teaspoons of oil a day
are recommended. The next time you're at the edible oils aisle in your
neighbourhood supermarket, keep these pointers in mind:
Sunflower oil
A staple in urban kitchens, this oil is rich in vitamin E, which is good news
for your skin. Dr Praveen ramachandra says it gives one a good lipid profile.
"But it is very high in polyunsaturated fats, particularly in omega 6.
This tilts the omega 3-omega 6 ratio unfavourably," says Dr Praveen ramachandra.
"The oil also oxidises quickly when heated and might become an easy
platform for cancer causing substances, known as carcinogens.
Rice bran oil
This one is fast catching on in urban homes, what with its much advertised
cholesterollowering substance, Oryzanol. "It's a good source of omega 6
and MUFA with small amounts of omega 3, but is rich in antioxidants. Rice bran
oil is also loaded with vitamin E. "There is no downside to this oil as
such," says Dr Praveen ramachandra. "But as in the case of any oil,
excess consumption will lead to weight gain."
Coconut oil
It's impossible to imagine anything from the kitchens of Kerala without coconut
oil - be it crisp banana chips or the vegetable curry aviyal. Dr Praveen ramachandra
says coconut oil is high in medium chain fatty acids, which are easily digested
and absorbed. "This is particularly useful in patients who have digestion
difficulties," she says. Virgin coconut oil is considered good for curing
thyroid disorders. But, warns Dr Praveen ramachandra: "It contains high
levels of saturated fatty acids that elevate bad cholesterol."
Mustard oil
This one is to Bengali cooking what coconut oil is to Kerala cuisine. No amount
of bad press against mustard oil will make a Bengali use anything else for
macher jhol or even the humbler aloo posto. On the upside, this oil is high in
monounsaturated fats. "It also has fairly good amounts of omega 3 fats and
is low in saturated fats," says Dr Praveen ramachandra. But some varieties
contain a fatty acid called erucic acid, which is known to cause some
abnormalities in the heart, says Dr Praveen ramachandra. The good news is that
low erucic acid varieties of the oil are available, so look out for them.
Sesame oil
Commonly used in Tamil Nadu, this one is also used 'raw', as it is poured over
podis (dry masala powders) as an accompaniment to idli, dosa and other South
Indian snacks. Sesame oil is a good source of MUFA and omega 6. "It is
also rich in antioxidant compounds," says Dr Praveen ramachandra. This oil
contains vitamin E and K and is less prone to rancidity. Dr Praveen ramachandra
says it contains important minerals like calcium, copper and magnesium.
"But, because this oil has a low smoking point, it is not recommended for
frying," she says.
Groundnut oil
Besides being common in the western and northern states, groundnut oil is also
used in Asian cooking, especially for stir frying. Its high smoking point is
certainly one reason why, apart from its flavour that is. "This oil is
fairly balanced as it is rich in MUFA as well as omega 6, but it also does not
contain significant omega 3," says Dr Praveen ramachandra. According to Dr
Praveen ramachandra, this oil works well as an alternative to rice bran oil - a
big plus, given that rice bran oil is yet to see penetration in smaller towns.
Ghee
Popular in households across India, ghee is held in high esteem in Ayurveda. But since it is rich
in saturated fat and cholesterol, it cannot be consumed in large quantities.
However, ghee has good MUFA and some amount of fat soluble vitamins.
"Conjugated linoleic acid, present in ghee, has shown some antioxidant and
anti-cancer properties," says Dr Praveen ramachandra. "Some research
shows that it may not increase blood cholesterol levels as was earlier
believed."
Why we need oils
- Fatty acids in oil help absorb fat soluble vitamins like A, D, E & K
- Promote digestion
- Promote satiety, i.e, a sense of fullness
- Help in growth, hormone balance and body organ development
- Act as antioxidants to remove carcinogens
- Help brain development and smooth functioning of central nervous system
- Important organs such as the retina are mainly composed of fats
- Form lines and insulate neurons in the brain and body
- Insulate the body against loss of heat
