Cooking oil

       
Each cooking oil has 3 components: 

1. Saturated ;   Increase blood cholesterol
                         Increase blood clotting

2. Unsaturated :

   Monounsaturated (MUFA)  
                           Decrease blood cholesterol
                           Decrease clot formation
                                                                      
   Polyunsaturated    (PUFA)    
    PUFA -6  (omega 6)                       
    PUFA -3  (omega 03)
                        
Both PUFA- 6 and PUFA -3 are essential,
However, the PUFA-3 should be almost equal to PUFA -6 
     
More of pufa 6 and less of pufa 3 is not ideal.

Thus an ideal cooking oil should have less of saturated fats, more of MUFA ,less of PUFA- 6 and more of PUFA- 3  

Let us compare the profile of some oils on these parameters.

                     Saturated     MUFA       PUFA -6       PUFA -3
                                       (G / 100 G)
                                                            
Mustard              8               70               12                 10

Pure Ghee         65             32                  2                 1.0

coconut oil          90              7                  2                  0.5

Olive oil              13             76                10                 0.5

Groundnut          24             50                25                 0.5

Soybean             15             27               53                 5.0

Rice bran            22             41               35                 1.5

sesame              15             42                 42                1.0

Sunflower           13            27                  60                0.5

Safflower             13            17                 70                0.5  



In selection of the oil, PUFA 6 and PUFA 3 levels are crucial
PUFA 6 generates oxygen free radicals with adverse effects which are antagonized by PUFA 3

The ratio of PUFA 6 to PUFA 3 should be less than 6 :1.

If this ratio is more, following adverse effects are seen:

Increased risk for diabetes and heart disease
Decrease in HDL cholesterol (good cholesterol)
Impaired insulin action
Impaired glucose tolerance
Central obesity (fat around the waist)
Decreased immunity
Formation of blood clot

You should select the oil with ratio of PUFA 6: PUFA 3 less than 6:1. These are;
mustard 
pure ghee
coconut oil

Although pure ghee and coconut oil have high levels of saturated fats,they should be used due to lower ratio of PUFA 6 to PUFA 3

Following oils have higher ratio:

Soybean (10)

olive oil (20)

Rice bran (23)

Sesame oil (42)

Ground nut (50)

Sunflower (120)

Safflower   (140)

Soybean oil has the ratio of 10, slightly more than 6. so there is no harm in using it.

Many people are using rice bran, groundnut or sesame oil. What should they do? If they prefer it for the flavor or if they have been using it for long time, then they should continue to use them, with the knowledge that the relative risk for diabetes or heart attack is more.They should improve their lifestyle to reduce other risk factors for diabetes or heart attack. 

Any way these oils are much much better than sunflower or safflower oils.