Mustard oil, canola oil, coconut oil, avocado oil, peanut oil, olive oil, linseed oil, palmolein oil, the list is very long. There are many cooking oil options, but which oil is best for health? People who are concerned about food and health often ask this question. The oils used for cooking are often judged by its fruits, plants, seeds, or nuts. They are extracted by crushing, pressing, or processing. The biggest feature of oil is that there is a lot of fat in it. It consists of saturated fat, monosaturated fat, and polyunsaturated fatty acids.
Till a few years ago, coconut oil was considered to be the best in terms of health. Many people had declared it a superfood. Some people claimed that this oil was extremely unlikely to accumulate in the body as fat, but research by Harvard University called coconut oil a 'pure poison'. The reason for this is that the human body cannot digest too much fat and excess fat starts accumulating in our body, which causes health problems like heart diseases and blood pressure.
Government guidelines in Britain say that a man should not eat more than thirty grams of oil a day and a woman should not eat more than twenty grams of oil. Also, understand the reason for this. The fat in oil consists of fatty acid particles. These fatty acids are either attached to single bonds, called saturated fats, or attached to double bonds, called unsaturated fats. Fatty acids that are bound in short chains dissolve directly in the blood and serve the body's energy needs, but, long-chain fatty acids go directly to the liver. This increases the amount of cholesterol in our blood.
Research on coconut oil says that this increases the amount of low-density lipoprotein (LDL) in our body. LDL has been directly related to a heart attack. However, coconut oil also provides high-density lipoprotein (HDL), which draws LDL from the blood. Professor Taylor Wallace of George Mason University in Virginia says, 'HDL contains a chemical called lauric acid, which is called C12 fatty acid. It is a long-chain fatty acid that accumulates in the liver. This creates health problems. '
Therefore, experts say that it is better to eat oil in which the amount of saturated fat is less and it should be eaten only in small quantities. It is better to eat polyunsaturated fat and omega-3,6 fat oils. This lowers the level of cholesterol in the blood and the body gets essential fatty acids and vitamins. Polyunsaturated and monosaturated fatty acids are found in many oils. Their quantity depends on the plant and the process of extracting oil.
A survey has found that excessive use of olive oil reduces the risk of heart diseases by five to seven percent. Scientist Marta Gausch Ferre of Harvard University's TH Chan School of Public Health conducted a study on 100,000 people for 24 years. They found that among those who use all types of olive oil more, the risk of heart diseases is reduced by 15 percent. The main reason for the benefits of olive oil is the monosaturated fatty acids found in it, which contain vitamins, minerals, polyphenols, and other micronutrients found in plants. Marta says that using olive oil also gets rid of other harmful fatty acids associated with our food.
Olive oil Olives are extracted from their pulp by breaking the olives. It is called the healthiest oil, which is also good for the bacteria found in our stomach. This is said to reduce heart diseases. Eating olive oil also claims to prevent cancer and diabetes. Professor Francisco Barba of Valencia University, Spain, says, "The fatty acids and other elements found in olive oil also protect us from non-communicable diseases because it contains the elements that our body needs."
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