Surplus scientific research has proved that we need to consume the correct amount of HEALTHY FATS for a good health. The type of fat in our diet is more important than the total fat we consume. Oils are always cathartic to the heart and the brain when compared to the animals fats. This is because the fats that are present in the animal fat have more amount of saturated fats, which are closely related to cholesterol, LDL cholesterol, type 2 diabetes, and cardiovascular diseases. 
     
     There are so many kinds or cooking oils in the market, which makes it really confusing for us to choose which one is apt for our health. Be clear that all oils have the same calorie content. They vary in accordance with their nutritive value. All the oils have varying amounts of saturated fats, monounsaturated fats, polyunsaturated fats. According to this they have various uses in the kitchen.



     We seem to use oils with omega-6 fatty acids and not enough of omega-3 fatty acids. It is suggested that we use more of monounsaturated fats in whole foods like olive oil and canola oil, while reducing the intake of corn, soybean and safflower oils which are rich in omega - 6 fats.

1.OLIVE OIL -

 Fat breakdown - 77%monounsaturated, 9% polyunsaturated, 14% saturated. 

Nutrition Benefits : highest concentration of antioxidants compared to other oils. 

Culinary uses: Versatile. It has a low smoke point. 

2.HAZELNUT OIL -

Fat breakdown: 76% monounsaturated, 14% polyunsaturated, 10% saturated. 

Culinary uses: Has high smoking point. Used to dress meats and baked desserts. 

3.AVOCADO OIL -

Fat breakdown - 70% monounsaturated, 10% polyunsaturated, 20% saturated.

 Culinary uses: Has high smoke point - 520 degrees F. Used as marinade and dressing.

4.CANOLA OIL - 

Fat breakdown: 62% monounsaturated, 32% polyunsaturated, 6% saturated. 

Nutritional benefits: It has a the lowest quantity of artery-clogging saturated fat of all oils, thereby reducing the risk of having cardiovascular disease. 

Culinary uses: Versatile 

5. PEANUT OIL - 

Fat breakdown: 49% monounsaturated, 33% polyunsaturated, 18% saturated. 

Nutrition Benefits: Has Resveratrol - an antioxidant which reduces the risk of heart diseases and cancer. 

Culinary Uses: Mainly used in Asian dishes.

6. SESAME OIL - 

Fat breakdown: 40% monounsaturated, 46% polyunsaturated, 14% saturated. 

Nutrition Benefits: Lowers the cholesterol and protects the liver. 

Culinary Uses: Has a moderately high smoke point. Used mainly in Asian dishes and dipping sauces.

7. PALM OIL - 

Fat Breakdown: 38% monounsaturated, 10% polyunsaturated, 52% saturated. 

Culinary Uses: Mainly used to spice up South American and Caribbean dishes. Has a high smoke point.

CONTINUED IN :

PERFECT OIL FOR HEALTHY COOKING - PART II