Oil's well that ends well

Which oil is better? Does it have any health benefits? And how much is too much? Here’s all that you need to know about one of the most common cooking essentials in your pantry

- VAISHALI DAR

COOKING OIL IS one of the most common essentials in your pantry; it is also one of the most talked about, especially among health enthusiasts. Sunflower, peanut, sesame, grapeseed, vegetable, canola, olive or mustard-there is an array of choices available in the market. But which one is better than the other? Which oil can be used as a seasoning or salad dressing and which one for cooking? Which oil is apt for dipping crusty bread? Do you really need oil in the first place, especially from a health point of view? Last but not the least-how much oil is too much?

Experts believe that the best bet is to have a combination of oils and not stick to one medium. "It is worth noting that for Indians, the traditional practice of embracing mustard oil, sesame oil or coconut oil holds significant value. It is advisable to steer clear of refined oils that claim to promote a healthy heart. One must also be cautious about reusing oil, as it can transform into harmful trans fats. Unfortunately, the indulgence in trans fat-laden fried foods contributes to cholesterol-related concerns and the narrowing of our arteries. Moderation should be exercised when using any type of oil," says Dr Rahul Chandola, cardiothoracic surgeon and transplant specialist, Institute of Heart Lungs Diseases & Research Centre (IHLD), New Delhi.

Let us first try to understand a few oil basics. As per Dr Vijayshree, chief dietician of MGM Healthcare, Chennai, edible oils have several fatty acids, which can be grouped into three classes-saturated fatty acids or SFA, which have three groups-short-chain, medium-chain and long-chain SFA, monounsaturated fatty acids or MUFA and polyunsaturated fatty acids or PUFA, which is further subdivided into linolenic (LC or n6), alphalinolenic (ALNA or n3) acid and trans fatty acids (TFA).