Is your cooking oil making you unhealthy?

Is your cooking oil making you unhealthy?

By Nausheen Shaikh  on: 14 January 2019
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The first and the most inevitable ingredient of any dish is the oil that you cook it in. It is used in almost all your daily meals, even in salads. But do you pay fine attention to find out which one will make you unhealthy and which one is best for you? If not, it is time to start right away. Here's a guide to pick the healthy cooking oil.

Oil basics

Oils contain three types of fatty acids  saturated (SFA), polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA). Saturated fats remain solid at room temperature and can therefore tolerate high temperatures. Poly- and mono- saturated fats on the other hand, are liquid at room temperature and oxidise easily. Every oil has a smoke point i.e. the temperature at which it starts to burn, producing harmful chemicals. Depending on the type of cooking one has to do, they should select an oil with a low or high smoke point. Another important thing is the omega-6 and omega-3 ratio in your oil as some omega-6 fatty acids promote inflammation while omega-3 fatty acids reduce inflammation. According to researchers, the ideal ratio should be between 2:1 to 4:1. As per the Indian Council of Medical Research (ICMR) an ideal oil is one which has SFA:MUFA:PUFA ratio of 27-33%:33-40%:27-33%.

How to choose your oil?

Says dietician and nutritionist  Nausheen ShaikhWhile choosing a cooking oil, make sure you check the label behind to ensure that the oil has low saturated fats (less than 2g for every 10g), zero trans fats and higher amount of MUFA and PUFA — but PUFA should be lesser than MUFA. This is because MUFA and PUFA increase good cholesterol and reduce bad cholesterol whereas saturated and trans fats increase bad cholesterol thereby increasing chances of heart attacks.’ Monosaturated fats increase the HDL and decrease LDL and thus reduce the risk of cardiovascular disease. Oils that contain high amount of polysaturated fats are unstable and should be avoided.

If you plan to stir fry, sear, deep fry or do high-heat baking, then choose a cooking oil which can withstand it, an oil with a high smoke point. An oil with a low smoke point can be used for steaming, stewing and as a salad dressing.

 Whats good for cooking Indian cuisine?

According to Nutritionist since Indian food is generally cooked at high tempreture hence the oil should have a high smoke point so that it does not breakdown easily and give bad odour. Oils with higher smoke point are sunflower, safflower, soybean, rice bran, peanut, sesame, mustard and canola oil. Olive oil has a medium smoke point hence cannot be used to very high temperature cooking. It is best for sauting and salads, adds Nausheen.

She suggests using a blend of oils to get all the essential fatty acids. Rice bran + olive oil or rice bran + sunflower/safflower oil are a few combinations. You can choose any brand which has ready blends or use two oils separately or rotate the oils every two months.

Myths about cooking oil

Neha busts is that one should choose a vegetable oil low on cholesterol. The fact is vegetable oils are made from plants which do not contain cholesterol. Hence marketing vegetable oil as low cholesterol is a mere gimmick.

Know your cooking oils-

Vegetable oil - It is the most commonly used cooking oil and is good for frying. It is a mix of different types of oils like sunflower, soybean, etc.

Sunflower oil - This oil is low in saturated fat and has an omega-6 to omega-3 ratio of 39.4:1. It is also a good source of vitamin E.

Rice bran oil - It has a high smoke point. It contains a component called gamma oryzanol which has cholesterol lowering properties by decreasing cholesterol absorption and increasing cholesterol elimination. 

Olive oil - It has different varieties like extra virgin, virgin, refined, etc. Extra virgin is very healthy as its 70% fats are MUFA but it has a low smoke point and a strong flavour.

Two very important compounds that promote heart health  Omega 3 and oryzanol are present in Saffola Active Oil. Made with rice bran and soyabean oil, it also contains vitamin E. Both these oils are good for cooking and lower cardiovascular risk factors along with other several health benefits. To know more about healthy oils click here


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Welcome to my Online diet clinic "NutriLife Diet Clinic . I being a Nutritionist believe that , healthy living starts with eating the right food with balanced Nutrient intake. "Choose what you eat very wisely and avoid anything unhealthy" . As a Nutritionist my intention is to help and motivate my clients to select a Balanced diet with right amount of Food alongwith proper physical activity to ensure a Healthy Lifestyle .Nausheen Shaikh is a Nutritionist based in Camp, Fatima nagar, Viman Nagar, Pune, India. Nutritionist Nausheen  Shaikh is a weight loss diets expert. Diet Coach Nausheen Shaikh has a rich and varied experience in the field of dietetics and specializes in providing customized diet plans for a healthy lifestyle. She is helping people to reach to their health related goals with his healthy diets & lifestyle.Dietitian /Nutritionist Nausheen Shaikh provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes ,  Online diet for Pregnancy & Lactation, Sports Nutrition diet and other disease management. Email & phone consultation is also provided. If you're looking to consult best nutritionist in Viman Nagar, Pune or best dietician in Chinchwad, or best dietician for weight loss, weight gain and pregnency, Pune, then do register on this eClinic.In this fast-paced, high-stress society, where everything going online, why not the diet?  "Nutrition with Nausheen Shaikh" helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tomorow!  She is one of the best Dietitians in Pune, Mumbai, Delhi.Looking for top online weight loss diet in Camp,Kalyani Nagar, Koregaon Park, Pune or Riyadh , Dammam or Globally  a Nutritionist  in Lohegaon, Viman Nagar, Pune ? Interested in excellent weight loss service online or in Pimple Saudagar, Pune? Then contact famous weight loss diet consultant Diet Specialist Nausheen Shaikh in Viman Nagar, Pune.By registering with us you can rely for the best results. We give the individualized diet charts for every different person by keeping in mind his/her lifestyle. Along with the diet chart, counselling on various lifestyle factors such as sleep, water intake, stress levels, and physical exercises is also provided. You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss expert & consultant in Viman Nagar, Pune, India .Diet Consultant Nausheen Shaikhs diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and  benefits. Lets make life better by bringing in a total lifestyle change !!
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