Healthy Edible Oils in India: A Guide to Reducing Heart Disease Risk
Healthy Cooking Oils in India: A Guide to Reducing Heart Disease Risk
Choosing a healthy cooking oil is an important step towards adopting healthy lifestyle and preventing and managing cardiovascular disease (CVD). Cardiovascular disease is the leading cause of mortality worldwide, and most importantly in India. According to a report by the World Economic Forum and Harvard School of Public Health the estimated economic losses due to cardiovascular disease in India between the years 2012 and 2030 is expected to be approximately US$2.17 trillion.
Healthy cooking oils play a crucial role in our diet, given their widespread use in Indian cooking methods. This article will discuss the factors that people should consider when choosing a healthy cooking oil. The post will evaluate the effects of oils on cardiovascular health, and provide practical recommendations for selecting healthy cooking oils.
Cooking Oils and Their Impact on Heart Health
Before we discuss which cooking oil is good for health, it is important to understand the classification of cooking oils. Fats are essential for our body and learning to differentiate between good fat and bad fat is critical to a healthy life.
All cooking oils contain different types of fatty acids, which can be broadly classified into three categories: Saturated Fatty Acids (SFA), Monounsaturated Fatty Acids (MUFA), and Polyunsaturated Fatty Acids (PUFA).
These fatty acids have varying effects on the body, influencing our cholesterol levels and driving cardiovascular risk.
- Saturated Fatty Acids (SFA): SFA are considered harmful as they can increase total cholesterol (Tc) and LDL (low-density lipoproteins) cholesterol, which is a risk factor for atherosclerosis (deposition of fats, cholesterol and other substances in and on the artery walls).
However, short- and medium-chain SFA, such as those found in coconut oil and Ghee do not affect serum lipids (total cholesterol, HDL (high density lipoprotein) cholesterol, LDL cholesterol and triglycerides) to dangerous levels as they are stable for cooking purposes.
At present, more research is needed to establish connection between the intake of coconut oil and risk of cardiovascular diseases. However, moderation is recommended when using saturated fats such as Ghee or coconut oil for cooking purposes. Dietary recommendations limit daily consumption of Saturated fatty acids to 10% of daily energy intake.
- Monounsaturated Fatty Acids (MUFA): MUFA, which is usually high in Olive oil, Safflower oil, Peanut oil, and Corn oil, can lower LDL cholesterol and are considered cardio-protective. Olive oil also contains polyphenolic compounds and anti-oxidants that are beneficial for regulating blood sugar and heart diseases and improve blood lipid (total cholesterol, total triglycerides, LDL, and HDL) concentrations.
However, Cooking oils which are high in MUFA have low heat index and oxidative ability compared to Saturated fats and are generally less ideal for cooking at high temperatures of Indian cooking.
- Polyunsaturated Fatty Acids (PUFA): PUFA, are chemically classified into linolenic (n6=omega6) and alpha-linolenic (n3=omega3) acids, are essential for proper bodily functions. A balanced ratio of n6 to n3 PUFA is crucial for heart health, with a recommended ratio of 5:1 or lower. Dietary recommendations suggest 6-11% of daily energy intake from polyunsaturated fatty acids (PUFA) (omega-6 and omega-3).
- Saturated Fatty Acids (SFA): SFA are considered harmful as they can increase total cholesterol (Tc) and LDL (low-density lipoproteins) cholesterol, which is a risk factor for atherosclerosis (deposition of fats, cholesterol and other substances in and on the artery walls).
The Way Food is Cooked in India
Indian cooking methods often involve high-temperature cooking, such as deep frying, which can degrade oils and produce toxic compounds. Refined oils, which are commonly used in Indian cooking, are particularly susceptible to degradation due to their high PUFA content. This degradation can lead to the formation of free radicals, transfats, and other harmful substances.
Understanding Healthy Cooking Oils for Indian Cooking
Given the unique challenges of Indian cooking, it is advisable to choose oils that are stable at high temperatures and have a favorable fatty acid profile. Let’s understand a few common cooking oils and their fatty acid profile.
- Mustard Oil: Mustard oil has a low SFA content, high MUFA and PUFA content, and a good n6:n3 ratio. It is also available in nonrefined (cold-pressed) form, making it more stable during cooking.
- Rapeseed Oil (Canola): Canola oil, which is low in SFA and high in MUFA, is another good option. It has been shown to reduce serum TC and LDL-c and can be blended with other oils to enhance its benefits.
- Sunflower Oil: Sunflower oil is rich in Vitamin E and contains high omega6 fatty acid compared to omega3 and is realtively stable for cooking purposes. It also has closer to 5:1 ratio of n6:n3.
- Safflower Oil: Safflower oil is almost similar to Sunflower oil in fatty acid composition, making it beneficial to lower LDL cholesterol.
- Soybean Oil: Soybean oil is rich in PUFA(omega-6) and can help lower LDL cholesterol levels. However, it is important to balance the high level of omega-6 with sufficient omega-3 (which is low in Soybean oil) to avoid inflammation.
- Peanut Oil: Peanut oil contains high MUFA and is stable for cooking at high temperatures. High MUFA levels can help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL) levels.
- Ricebran Oil: Ricebrand oil has a very high smoke point compared to other oils such as Sunflower Oil, Safflower Oil, Groundnut Oil and Oilve Oil, making is suitable for deep frying. The presence of Oryzanol make it good for health and skin. However, the ratio n6:n3 in Ricebran oil is very poor. For this reason, it is recommended to supplement with food items such as Walnut, flax seeds, etc. for a good ration of n6:n3. Ricebran oil is often blended with other oils for health benefits.
- Coconut Oil: Coconut oil, rich in medium-chain SFA, is stable at high temperatures and does not affect serum lipids. It is ideal for deep-frying and can be used in combination with other oils.
- Ghee: Ghee has a significant amount of SFA but has a favorable PUFA content and the n6:n3 ratio of 4 is within the recommended range of 5-10:1 for heart health. However, compared to other oils, ghee has a relatively high smoke point, making it suitable for high-heat cooking methods common in Indian cuisine. It should be consumed in moderation as part of an overall healthy diet. Avoid repeated heating and reuse of ghee as it can lead to the formation of harmful compounds like trans fatty acids.
Blending Edible Oils for Optimal Health Benefits
Blending different oils can provide a balance of fatty acids and antioxidants, enhancing the overall health benefits. For example, a blend of rice bran oil and safflower oil with added antioxidants has been shown to improve several lipid parameters and reduce inflammation. Blending ghee with healthier oils like mustard or rapeseed oil could be a good strategy to balance the fatty acid profile while still retaining the flavor and cooking properties of ghee.
Frequently asked questions
Which edible oil is best for health in India?
Oils with low saturated fat, high MUFA and PUFA and a good good n6:n3 ratio should be preferred for eating purposes in India. Avoid refined oils as they degrade at high temperatures, common in Indian cooking methods, and produces harmful compounds.
Which oil is healthy for cooking Indian food?
Mustard oil, Canola oil, and blended oils with a favorable fatty acid composition are the healthiest edible oil options for Indian cooking to reduce the risk of heart disease. However, all oils should be consumed in moderation as part of an overall balanced diet.
Is kachi ghani oil good for health?
Which oil is good for cholesterol?
Research emphasize avoiding refined oils, which can degrade at high temperatures and produce harmful compounds. Oils high in saturated fats like ghee and coconut oil are more stable for frying but should be consumed in moderation. Mustard oil, Canola oil, Olive oil, and Blended oils with a favorable fatty acid composition are good options for managing cholesterol levels as part of an overall healthy diet. However, all oils should be consumed in moderation.
Wrap up
Selecting healthy edible oils is crucial for reducing the risk of heart disease in the Indian context. Understanding the types of fatty acids and their effects on cardiovascular health is essential. By choosing oils that are stable at high temperatures and have a favorable fatty acid profile, individuals can significantly reduce their risk of CHD. Additionally, blending oils can provide a balance of nutrients and antioxidants, further enhancing their health benefits.
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