All fats are bad. This is a myth. Food science says that fats are a necessary part of our diet. As cornerstone of a healthy diet, fats help creation of hormones, give your body energy, support cell growth, and are vital in making daily food taste good. It is rightly said that health begins in the kitchen. Thus, selecting the right cooking oil is crucial for maintaining a healthy lifestyle for you and your family. So the question arises, ‘How do I know which is the healthiest cooking oil for my family?’
The answer is not as simple as it may seem. Choosing the healthiest oil means preparing a heart-healthy, nutritious, and delicious meal. To help you make this decision, Ms. Sonika Choudhary, HOD, Kailash Hospital and Heart Institute,Noida tells us about different types of fats and their desired proportion in your cooking oil. According to her you should choose an oil that has –
1.LOW Saturated Fatty Acids (SAFA)
Saturated fats mostly come from animal sources. These fats have a highly stable structure that resists oxidation and aids digestion. Not all saturated fats are bad, howoever, your intake of these should be restricted or limited.
2.HIGH Monounsaturated Fatty Acids (MUFA)
Olive oil, avocado oil, and nut oils are rich sources of MUFA. These have multiple health benefits. When combined with balanced diet and regular excersie, they can aid weight loss, reduce inflammation, and reduce the risk of heart-related dieseases. They also help lower oil absorption while cooking.
3.BALANCED Poly-unsaturated fats (PUFA)
The most well-known PUFAs are Omega-3 and Omega-6 fatty acids. You must have heard of people taking Omega supplements. It’s because these are not easy to spot in daily food items available at grocery stores. Fish and other seafood, nuts, seeds, and plant oils are rich in Omega-3. Vegetable and seed oils, eggs and nuts comprise of Omega-6.
HavingOmega-rich food is not enough as having too much Omega-6 can result in inflammation. Having the right balance of Omega-6 and Omega-3 is very important. Choose a cooking oil that has Omega-6 and Omega-3 in the ratio 5:10.
4.Vitamins A, D & E
Vitamin A repairs damage caused by lifestyle and stress, Vitamin D is vital for immunity, and for reducing heart problems and Vitamin E reduces damage to the body and protects us from getting lifestyle diseases. These are important to support overall nutrition for your body.