Different Oils And How They Affect Your Diet

We’ve all heard that Saturated Fats are bad. But that’s only a half-truth. Sure Saturated Fats, when taken excessively lead to high cholesterol, but completely removing them from one’s diet can cause more harm. So what should we do? We need to find a balance between the two. We need to consume enough fats to provide energy but not enough to cause high cholesterol. In fact, most of us already are.

Unlike what most people believe, not consuming fats is actually harmful to our bodies. By stopping the consumption of all fats, you are stopping yourself from getting the health benefits of oils that your body requires. It is the same as any and every other nutrient that we need. We need them all in fixed quantities to have a healthy body. You cannot stop consuming any nutrient or replace them with another. This is what would constitute a healthy diet.

Types Of Cooking Oils

All types of oils constitute fats. Some are healthy, some are unhealthy. So let’s understand the different types of fats found in cooling oils and which among them are healthy.

Oils With Saturated Fats

Most of the foodstuffs that have a high content of saturated fats stay solid or semi-solid even at room temperature. Fats in general contain oxygen and hydrogen molecules across a carbon chain. In saturated fats, a large number of hydrogen molecules are bonded together across a carbon chain.

Saturated fats are generally found in animal-based products like beef. Although they are mainly found in animals, some saturated fats have also originated from plants. Fats like ghee and butter are high sources of saturated fats along with oils like coconut oil and palm oil.

If taken in high quantities, saturated fats can lead to high cholesterol and heart diseases.

Oils With Monounsaturated Fats

Unlike saturated fats, monounsaturated fats have fewer hydrogen atoms and a single carbon double bond in a molecule. The presence of these double bonds keeps the oils in liquid form at room temperature and solid when chilled.

As compared to saturated fats, consuming monounsaturated fats reduces the risk of high cholesterol or bad cholesterol. But, no nutrient is ever beneficial when had in portions exceeding the health limit. So even though these fats are healthy compared to some of their other substitutes, it is not good to have them in extreme quantities.

Plant-based oils like olive oil, sunflower oil, etc. contain monounsaturated fats.

Oils With Polyunsaturated Fats

Where monounsaturated fats have one double bond between two carbon atoms, polyunsaturated fats have two or more unsaturated carbon atoms i.e. carbon atoms containing double bonds between them. Similar to monounsaturated fats, polyunsaturated fats also remain liquid at room temperature.

Polyunsaturated fats can be divided into two main categories. 1. Containing Omaega-3 and 2. Containing Omega-6. Omega-3 fatty acids are found in fatty fish like salmon and in flaxseeds. Omega-6 on the other hand is found in oils like soybean and walnut and seeds like sunflower seeds and pumpkin seeds.

Oils With Trans-Fats

Trans-fats are also known as Partially Hydrogenated Fats. Just like saturated fats, the foods containing trans-fats are also solid or semi-solid at room temperature. These are bad for your heart and increase the bad cholesterol. These are found in foods like margarine, vegetable shortening, etc.

Best Oils To Cook With

Flaxseed Oil

Flaxseed oil is an excellent source of alpha-linolenic acid, an omega-3 fatty acid. It helps reduce inflammation in certain body parts and also reduces the risk of certain types of cancer. However, when using this oil, avoid heating as heat may disturb and disrupt the fatty acid content in the oil and cause harm to your body instead of helping it fight diseases.

Walnut Oil

Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid. This helps protect the heart and even helps deal with stress. However, as it has a low smoking point, walnut oil shouldn’t be used for cooking. It is better suited to be used as a salad dressing or as a flavour booster.

Sesame Oil

Sesame oil, which is a staple in most Asian households is high in polyunsaturated fats. It is well known for its anti-inflammatory and antioxidant properties which help lower the risk of cardiovascular diseases. It has a high smoke point which makes it good for high-heat foods like stir-fry. However, because of its strong flavour, be sure to use it in small quantities as it might overpower a dish.

Sunflower Oil

Sunflower oil is high in unsaturated fats which reduces LDL Cholesterol also known as bad cholesterol. It is also an excellent source of Vitamin E which is a necessary nutrient for the functioning of various organs. It also prevents Arthritis and is good for the skin.

Almond Oil

Almond oil, just like sunflower oil is an excellent source of Vitamin E. It helps increase hair health and prevent skin damage from the sun. As it has a high smoke point, it can easily be used for cooking and baking. Sweet almond oil specifically is safe to directly apply on skin and hair and promotes healthy skin and increases root strength.

Safflower Oil

Safflower oil contains 75% of polyunsaturated fats and has a high smoke point which makes it safe for cooking. It helps control blood sugar and lowers inflammation levels in certain organs. It is also used to brighten skin patches, reduce pigmentation and in general promotes healthy skin.

Conclusion: Listen To Your Body

In conclusion, don’t obsess over consuming fats. Listen to your body. Your cravings indicate what nutrients you lack and tell you what you need to have. That being said, it isn’t healthy to have a burger or pizza every day. If you are craving it, it means that your body is trying to get the meat (proteins) or grease (fats) required. And the same can be achieved through healthier means.

The most important thing you need to remember is to change or rotate between a few different types of oils every few months. This way, you ensure that your body receives the nutrients provided by all oils and this also cancels out the health hazards that might arrive with continuous consumption of a single oil.