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How to select and mix oils for Indian cooking

By padma
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Fats help the body to absorb vitamins A,D,E &K they maintain body heat and hormonal balance.
It is better for Indians to use a combination of oil, rich in MUFA (mono unsaturated fatty acid) and N-3 PUFA,than using a single oil. N-3 PUFA(poly unsaturated fatty acids) particularly for the large chunk of vegetarians among us. Fatty acid compositions differ significantly.

  • Oils with a high SFA(saturated fatty acids) –(bad fatty acids) content are coconut oil (91%), palm oil (45%) and ghee (65%)
  • MUFA rich oils –(good fatty acids) include – olive oil (75%),canola oil (61%), Groundnut oil (50%), rice bran oil (42.5%) and palm oil (40%)
  • Oils rich in n-3 PUFA (usually lacking in Indian diet) include –linseed oil (55%), mustard oil (10%) soyabean oil (7%) and rice bran oil (1%). Mustar and canol have similar properties.
  • Oils rich in n-6 PUFA include – soyabean oil (50%), olive oil (10%) and mustard oil (18%)

Steps

1

select oil of your choice and mix them with one or two other oils of your preference.

2

mix groundnut, sesame and  rice bran oil or mustard oil (canola or soybean oil also can be used if you feel mustard oil is strong.)

safflower oil -1 meal,palm oil-1 meal, mustard – 1meal

Palm oil for one meal and soybean for one meal.

3

a mixture of rice bran, sunflower and groundnut or sesame oil also is good.

4

the oils can be mixed or used separately at different meals in a day.

Tips

  • Rice bran oil contains oryzanol which increases HDL (good )cholesterol and lowers LDL (bad)
  • Soya bean oil- has the normal range of saturated fatty acids, Omega-3 and Omega -6 fatty acids.can be blended with groundnut or mustard oil.
  • Groundnut ,mustard and safflower oils are widely used in India and the taste is well accepted.
  • Coconut oul contains more vitamin E and Omega -3 fatty acids.
  • Olive oil contains proteins,calcium, magnecium iron and MUFA,A,E vitamins. Reduces BP ,obesity and head ache.
  • Sunflower contain magnesium which balances the calcium and magnesium balance,improves digestion, avoids cholesterol and fat deposit
  • Mustard oil contains 30% proteins, calcium and natural anti-occident acts against fungus , bacteria and also cancer.
  • Sesame oil- contains iron and calcium. Reduces bad cholesterol, circulation problems, arthritis and tension.
  • Oil used for deep frying can be used for tempering (thadka) for curries using boiled vegetables.

Caution

  • coconut oil should not be over heated and vitamin 'A' will be lost
  • mustard oil has high concentration of erucic acid which may be harmful.
  • do not use oils that have changed colour , smell or taste.
  • do not fry any stuff in oil that has already  been used for frying. You can use it for tempering or for curries with boiled vegetables that need one or two table spoons of oil.

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