'zero' cholesterol oils

                                                 

 Sunflower and suffola oils are recommended by doctors because they are 'zero' cholesterol. But the truth is that all oils are 'zero' cholesterol. Every oil is a plant product and plants do not have capacity to produce cholesterol.

When this cooking oil is ingested, the body converts it into cholesterol. Thus the cooking oil is the raw material for the synthesis of cholesterol. Animals also do the same. 

Ready made cholesterol is present in animal products like milk,cream, ghee,egg yolk, meat.


Then how do we select our cooking oil?

It is on the basis of PUFA- 3 (omega -3) contents, which has many health benefits.

Here is a descending order of all cooking oils based on their contents of PUFA -3:(omega-3)

Mustard
Pure ghee
Coconut
soybean
Palm
Olive
Rice bran
Sesame
Groundnut
Corn
Sunflower
Suffola


Traditionally, different regions in India have a preference for a particular oil.
For example, coconut oil in Kerala, sesame oil in Tamilnadu, groundnut oil in Maharashtra and Gujarat. and mustard oil in UP and Bengal. 

Each oil has its characteristic flavor or aroma. If people are happy using coconut or sesame or groundnut oil,due to the flavor, then they should continue with it. You can use pure ghee also for cooking.(It ranks number 2 next to mustard oil) 

Nutritionally, mustard oil is the best and ideal oil. People say that it smells. But it is only while giving 'tadka'(seasoning) There is no smell to the food prepared in it. people will not know that it is prepared in mustard oil. 

How much oil?

You may choose any oil of your choice, but the quantity is very important.
It should be 5 teaspoons per person per day. 
Most of us do not use spoon (we just pour it).our spoons are also of different sizes.
When I ask a housewife "how much oil needed in your home per month?" She is not sure about it.

The oil consumption should be half liter per man per month.
For a family of 4 persons, it should be 2 liters per month.
If the cooking is done by the maid,and the housewife is working ,then there is no control over the quantity of oil.  

We should be aware that oil is a rich source of calories. One teaspoon of oil has 50 calories.When a diabetic patient is in the family, then the housewife should be particular of oil usage, because a diabetic has to control calories. We are not aware of the fact that cooking oil has calories.

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.