HEALTH SPECIAL ......The oil Wars

HEALTH The oil Wars

What’s the healthier option: olive oil, palm oil or local Indian oils? As the edible oil industry confuses us with its claims, we ask nutritionist Pushpa Ladsariya to settle the debate and tell us how to avoid blunders when using oil

The past few decades have seen a lot of debate on the consumption of fats (both liquid and solid) with innumerable studies advocating one type over the other. So here’s the thing: your calorie intake from fat should only be about 30-35 per cent, and as nuts and other foods have hidden fats, you should only have 3-4 teaspoons of oil a day. Yes, you must avoid trans fats and hydrogenated oils. Also, the content of SAFA (Saturated Fatty Acids, found in animal fat and claimed to increase risk of heart disease), MUFA (Monounsaturated Fatty Acids considered healthier) and PUFA (Polyunsaturated Fatty Acids, found in plants, nuts, fish, etc., known to lower risk of heart disease) matters. WHO recommends a SAFA: MUFA: PUFA ratio of 1:1.5:1. But several other parameters also make oils work for or against us—climate: what’s easily digested in cold weather, isn’t always in heat; regional adaptability: consumption over generations also influences our ability to adapt to foods; method of processing: cold-pressed oils have a low smoking point while crushed and refined oils have a higher smoking point. The smoking point of an oil determines the kind of cooking it is suitable for. So here’s an easy guide to understand how indigenous and foreign oils, popular among Indians, fare healthwise, and the right way to use them: Coconut oil Pros and cons: Used largely in south and west India, coconut oil is extracted from the white, meaty part of the dried fruit. Its high saturated fat content helps keep the skin hydrated, but can also increase the risk of cardiovascular disease. Use it right: As its smoking point is high, it is good for all kinds of Indian cooking, including deep fried food. And its rich, fruity flavour and fat content make it great (in virgin or extra virgin form) for vegan desserts made without milk or mild products. The flavour also lends itself well to Southeast Asian cooking.; Olive oil Pros and cons: If you’re health conscious, it’s most likely that like many Indians, olive oil, which is an essential part of Mediterranean cuisine, is your current favourite. It’s claimed to be heart-friendly and easy to digest as it’s high in MUFA and low in saturated fats. But claims keep changing. The important thing to remember is that generally cold-pressed and sold in virgin or extra virgin forms, olive oil has a low smoking point. So when heated, it is unstable. It mixes with free chemicals and becomes hydrogenated, which may produce harmful trans-fatty acids and may even become carcinogenic. Moreover, it’s far more expensive than mustard oil and groundnut oil, which are almost equally low in saturated fats and high in the other two. Use it right: As olive oil doesn’t respond well to heat, use it only to sautee or for salad dressings and dips. Avoid using it for tadka or deep frying. Sunflower oil Pros and cons: Originating in the Americas, sunflowers are cultivated in India too, largely in the southern and western belts. Its oil, which is used more in the north, Gujarat and Maharashtra, is high in polyunsaturated fat and linoleic acid. While PUFA is considered good for health, this kind of fat when heated becomes toxic. Use it right: Don’t go by advertisements. While it’s okay to use sunflower oil to sautee or for tadka, you can’t use it for frying. It is good for recipes that don’t require any flavouring from the oil, as sunflower oil is almost flavourless. Mustard oil Pros and cons: Much lower than olive oil in saturated fats and almost the same as olive oil in MUFA, mustard oil, which is much cherished in India’s northern and eastern regions, has antibacterial, antifungal and anti-inflammatory properties. But beware before using it orally in raw form, as it may cause irritation and inflammation of the lungs, gastrointestinal tract and intestines for some. Use it right: Bengalis use the raw form to make pickles and their version of bhel—jhal muri, thanks to its distinct flavour. Its pungency and medium smoking point also make it useful for tadka in curries as well as sauteed dishes, pastas and dips. Groundnut oil Pros and cons: Free from cholesterol, low in saturated fats and high in MUFA, groundnut oil is a healthy option. It is rich in resveratrol, known to prevent degenerative nerve disease. But those with peanut allergy may be susceptible to rashes and swelling after eating meals cooked in groundnut oil. Use it right: While groundnut oil is popular in Southeast Asian cuisine, this sweet, flavoured oil is vastly used for cooking by Gujaratis as well as those living in Maharashtra and South India, possibly because of its high smoking point. Its nutty flavour would also go well with pasta. Rice bran oil Pros and cons: Said to reduce LDL (low density lipoprotein), rice bran oil, extracted from the outer (brown) layer of rice, is high in MUFA and healthy. But it lowers the blood calcium in the body; while this discourages the formation of kidney stones, it also makes one vulnerable to hypocalcaemia. Moreover, for some its fibrous nature can also cause irritable bowel syndrome. Use it right: Its high smoking point makes rice bran oil good for deep frying and its mild flavour works for chips or foods that require flavourless oil. (As told to Pooja Bhula) With inputs on consumption patterns from Department of Food and Public Distribution and India’s Agri Planning and Information Bank

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