Cooking Oil 101 Where when how to use

Cooking Oil 101 (Where, when & how to use them) By Ananya J

Fat is good and good fat is great!! (And bad fat is dangerous) Here are some effects of consuming bad quality / too much fat: Nausea or sick feeling after eating Sticky feeling on skin Mucus on back of throat Yucky taste and coating of back of tongue Heavy limbs Foggy / Fuzzy Brain Depression / Irritability Read on if you are motivated to know about the good cooking oils?

Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Sesame Oil Peanut Oil Pic: Chakraenterprises. com It’s a very healthy oil: great for cardiac health, bone growth, anxiety, skin, hair, and it is also anti-inflammatory, anti-bacterial and anticancerous Specs : Has MUFA Good For : deep frying (refined) , dressings(light) , Stir fry (dark ), Indian Veg cooking Bad For : Baking Pic: www. newhealthadvisor. com It’s great for blood flow, blood pressure, acne, body building, and it increases insulin and hair strength Specs: Has MUFA Good For: deep frying, pan frying, roasting, grilling Bad For: Baking, dressing

Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Mustard Oil Coconut Oil Pic: www. organicfacts. net Produce Ketones for energy to brain, along with HDL. It is Fat burning, anti-inflammatory, antibiotic, anti-cancer, and treats conditions like ulcers Specs: Saturated Fat - Medium Chain Fatty Acid Good For: Baking, Frosting, sauteeing Bad For: Deep frying, dressings Improves cardiac health, anti-cancerous, anti inflammatory, anti-bacterial, anti-fungal, antiageing Specs : MUFA, PUFA (Omega 6, Omega 3) Saturated Fat - ideal fat composition Good For : All purpose cooking Bad For : High Erucic Acid content hence a balance is required

Cooking Oil Bible Ghee & Butter – Dairy Fat (Ghee is a must-have for most doshas (body types) Ghee (Grass Fed Desi Cow) Pic: www. gheestore. in It is a wonder fat and great for brain, bones, skin, reproductive health, throat, detox etc. It is also suitable for those who are lactose intolerant Specs : Contains Best quality A 2 protein, vtamin A, E, D, Omega-3 s in addition to other fatty acids like CLA and butyric acid (short chain fatty acid), Saturated -65%, MUFA -25% , PUFA - 5% Good For : deep frying, Stir fry , Indian cooking Bad For : Dressing Butter Pic: www. a 2 ua. com It is rick in Vit A, D, E, K and has high selenium and iodine. CLA lowers body fat percentage in humans and butyrate can fight inflammation as well as improve gut health & build muscle and immunity Specs: has Saturated Fats, Vitamins A, E and K 2. It is also rich in the fatty acids like CLA and Butyrate, both of which have powerful health benefits. Good For: Condiment, Baking Bad For: High Temp cooking

Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Olive Oil Rice bran Oil Pic : www. oliveoilexcellence. com Antil-inflammatory, anti-oxidant; good for heart, weight loss, bone health; fights cancer and depression Specs : MUFA Good For : Dressing (extra virgin), sauteeing (light /classic) Bad For : Frying, deep frying Pic: http: //colturafoods. com Lowers Cholestrol and contains Vit E along with Antioxidants, and great for skin. Specs: If Organic, expeller pressed - Has MUFA, PUFA, antioxidants but high Omega 6 (not good) Good For: Deep frying Bad For: Dressings, low heat cooking In refining solvents are added, potentially has arsenic, and could be genetically modified

Cooking Oil Bible Oils for flavors / supplements Avocado /Grapeseed Almond / Evening primrose Pic: www. mamabee. com Avocado oil has No trans fat, no sodium, and no cholesterol, high in Heart Healthy MUFA & PUFA Grapeseed Has Linoleic acid which can be converted into CLA & GLA. CLA may lower body fat percentage and GLA is anti-inflammatory Good For : Dressing/sauteeing Bad For : cooking Pic: www. aeveka. com Almond Oil contains Saturated Fat, proteins, Vit E, Antioxidants, minerals like potassium, zinc, manganese, omega 3 & 6, ALA & copper & melatonin. Its Good for Memory, cognition, heart, skin, hair Evening Primrose Oil has GLA & Phenylalanine. It has amazing benefits on heart / joints / skin / menstrual health / diabetes etc Good as supplements

Fat is good and good fat is great!! What is a good fat? Quality of fat depends broadly on following 3 things Source of fat: Organic / Seed origin is the best Method of refining: Cold pressed / virgin oils using expeller technology without adding preservatives Suitability based on method of cooking : frying / sauteeing / salads all require different oils Finally, usage of oils / fats depends also, on the body constitution as per the Ayurvedic principles of doshas – Vata / Pitta / Kapha which are occur in varying unique combinations in everyone

Fat is good but bad fat is dangerous!! What is a Bad fat? Processed Refined Fat Hydrogenated Fat Solvents added to enhance shelf life Examples : Corn / Soyabean / Palm Oils Method of refining: Refining generally strips nutrition and adds solvents/bleaches to enhance shelf life, which are cancerous / and cause bad cardiac health Wrong method of cooking : Refrying/burning oils causes hydrogenation/ oxidation – creating free radicals and causing ageing/ clogged arteries and cancer Fat which is not recommended for the individual dosha type

Let food be thy medicine and medicine be thy food • Let the understanding of oils be the beginning of your good health journey. Next step would be to know how to cook, when to cook and what to cook…. . • Take me with you on your joyful journey of healing your bodies…. . and I will be there every step of the way • Write to me at shalini@healthkarma. co or check out my upcoming blog at www. healthkarma. co