Edible Oils (Part 2)

Welcome back, in this article I have attempted to wrap in important edible oils, ranging from least used or uncommon edible oils to most used and familiar ones.

Types of edible oils:

Avocado oil: Avocado oil is extracted from the pulp of ‘persea americana’ or avocado. Avocado oil consists of 70% oleic acid i.e. omega-9 fatty acid which has numerous health benefits. In a 100 gm of oil, there is:

• Total fat=100 gm in which

• Saturated fat=12 gm

• Polyunsaturated fat=13 gm

• Monounsaturated fat=71 gm

The smoking point is 270 degree C (520-degree F) and the storage should be at 24 degree C (75-degree F). It has nutrients like vitamin E, D, K, carotenoids and proteins. Avocado oil stands beneficial for eyes as it is rich in lutein (a carotenoid that is found naturally in our eyes) and avocado oil helps other carotenoids in out body as well. This oil also reduces levels of bad cholesterol or LDL and lowers blood pressure. Our body does not produce protein, so it is necessary to obtain it through our diet; avocado oil is a good source of proteins. Some nutrients cannot be dissolved without fats due to which fats like olive oil and avocado oil are drizzled raw on top of dishes. Due to unsaponifiables (a type of extract from avocado oil and even soybean oil), avocado oil is a cure to arthritis and prevents gum diseases as these unsaponifiables block a protein IL1B which causes inflammation in bones causing to bone loss and gum disease. In conclusion, it is used in cooking for sautéing, grilling, drizzling over food. It can be used heated and cold.

Grapeseed oil: It is derived by crushing grapeseeds. Grapeseed oil is a by-product of processing wine i.e. the used seeds. The extraction is done with the help of a chemical called hexane. After extraction, this chemical is removed but consumers of oil usually stay worried if there are any traces of hexane in the oil, as it is a dangerous chemical. It has nutrients like vitamin E, C and fatty acids. It has an element called proanthocyanidin which evens out skin tone. Including grapeseed oil in diets of people who have blood diseases, who have had surgery and those who take medications for blood thinning. The high amount of omega-6 fatty acids can promote heart diseases and other health problems. In 100 gm of grapeseed oil:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=10 gm

• Polyunsaturated fat=70 gm

• Monounsaturated fat=16 gm

The smoking point is 216 degrees C (421 degrees F) and it can be stored at 24 degree C (75-degree F). So, grapeseed oil is low in monounsaturated fat and high in polyunsaturated fat which can be harmful to health if consumed in a high amount. So conclusively, grapeseed oil is not a top preference edible oil to be used due to health benefits.

Safflower oil: It is extracted from the seed of the safflower flower. It is golden in colour and has a neutral taste. It came into culinary use 4000 years ago. Safflower oil is believed to be the best oil in western cuisine, to cook food at a high temperature. But Ayurveda says safflower oil has a high amount of unsaturated fats, especially polyunsaturated fatty acids (PUFA), due to which, it makes safflower oil unhealthy for our health. But it is used as a medicine for dermicare and in other cosmetic products as it is a good carrier of essential oils and fragrances.it is available in two types:

1. High oleic fatty acid: Rich in PUFA. It is suitable for unheated food. E.g. vinaigrette.

2. High linoleic fatty acid: High in monosaturated fatty acids (MUFA). This type is best for cooking at high temperature.

In 100 gm of oil:

• Calories=884 Cal

• Total fat=110gm

• Saturated fat=6.2 gm

• Polyunsaturated fat=74.6 gm

• Monounsaturated fat=14.4 g

Smoking point is 107-266 degree C (225-510-degree F) and storage can be done at room temperature i.e. 24 degree C (75-degree F). It has nutrients like vitamin E and K. Safflower oil is beneficial in losing weight and to prevent heart diseases, if consumed in a limited amount.

Sunflower oil: It is extracted from sunflower seeds. It has a light amber colour and mild flavour and is very rich of vitamin E (which is a fat-soluble nutrient). Other components of this oil are linoleic acid (omega-6 fatty acid), omega-9 fatty acid (oleic acid), both are sources of energy and contribute to cell strength and tissue strength. Sunflower oil is used as a healthy cooking oil for frying, sautéing, grilling, etc. In 100 gm of sunflower oil, there is:

• Calories=120 Cal

• Total fat=39 gm

• Saturated fat=3 gm

• Polyunsaturated fat=14 gm

• Monounsaturated fat=22 gm

The smoking point of refined sunflower oil is 232 degree C (450-degree F) and that of unrefined oil is 107 degree C (320-degree F). it is advised to store at 24 degree C or 75-degree F.

Palm kernel oil: Palm kernel oil should not be confused with palm oil as both the oils are extracted from different parts of the fruit of palm. Palm kernel oil is extracted from the seeds of the palm fruit. It is consumed in many Asian and African countries in vegetable oils, shortenings and specially margarine. It is also used in spreads, candies as well as in non-dairy creamers and baked products. When used for frying or any heated cooking, palm oil is partially hydrogenated. It has a high amount of lauric acid, hence it is also called lauric oil. Palm oil has a bad reputation, as it is high in saturated fats i.e. 85%, which lead to increase in LDL and heart risks. In 100 gm of palm kernel oil:

• Calories=862 Cal

• Total fat=100 gm

• Saturated fat=82 gm

• Polyunsaturated fat=1.6 gm

• Monounsaturated fat=11 gm

Dende oil: It means red palm oil. This thick, reddish-orange oil is extracted from the pulp of a fruit of the dende palm (Elais Guineesis) of African origin grown in Africa and Brazil. It has a reddish pulp, tough seeds and grows in large clusters. Dende oil smells like violets, tastes like olives and gives a saffron colour to the dishes it is added to. It has a sweetish flavour and a strong smell. It is produced in a manual manner. The African dende oil is heavier than Brazilian dende oil. It used in African cooking vastly and commonly in every dish including oil in some or the other way. If you ever visit Africa as a tourist, the African dishes will come to you with a layer of oil on top of it, as they use it to show respect to guests or tourists. Dende oil is full of oleic, lanolin, stearin and palmitic acids and has an equally high content of saturated fats. In 100 gm of dende oil, there is:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=49 gm

• Polyunsaturated fat=9 gm

• Monounsaturated fat=37 gm

Dende oil has vitamins like vit A, E. its smoking point is 177 degree C (350-degree F) and storage temperature is 24 degree C or 75-degree F.

Rice bran oil: Rice bran oil is extracted from the hard-outer brown layer of rice called chaff. The oil is first extracted from the bran and germ, then refined to separate it into a clear liquid. This clear liquid is extra cold filtered, and the hard fraction is removed giving pure oil. It has a mild flavour and a golden colour. Its mild flavour makes it fit for stir-frying, deep-frying and high temperature cooking as well, i.e. due to its high smoking point of 232 degree C (450-degree F). 100 gm of rice bran oil consists of:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=20 gm

• Polyunsaturated fat=35 gm

• Monounsaturated fat=39 gm

It has vitamins like vit E, K out of which vitamin E is a powerful antioxidant, hence helps to reduce risk of cancers, boosts immunity and vit K benefits bone health. Rice bran is one of the healthy oils as it is rich in unsaturated fats and other saturated fats and free from any trans fats. It is a heart friendly oil as it reduces LDL due to the antioxidant oxyzanol present in the right amount. But too much of consumption of rice bran oil can cause intestinal gas, stomach discomfort, unpredictable bowel movements, narrows or blocks the digestive tract due to high fibre content. It should be avoided during and post pregnancy.

Soybean oil: Extracted from crushing and pressing the seeds of soybean plant. It is used in frying, sautéing, roasting, baking, and dressing of food. Soybean oil is very rich in PUFA, which makes it risky for health but if consumed in limited amount it can be beneficial to health. It can reduce LDL and supports bone health with vit K, as vit K regulates bone metabolism. It contains a good amount of omega-3 fatty acids (FA) which supports heart health, fetal development, brain functions and boosts immunity. ALA (alpha-linoleic acid) present in soybean oil should be converted to DHA (docosahexaenoic acid- a primary structural component of brain functions) and EPA (eicosapentaenoic acid- same as DHA). Soybean oil can cause health problems like obesity, high sugar level and fatty liver. 100 gm of soybean oil contains:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=14.4 gm

• Polyunsaturated fat=57.9 gm

• Monounsaturated fat=23.3 gm

• Proteins=57.5 gm

• Iron=0.2 mg

• Vit K

Smoking point is 230 degree C (450-degree F) and storage temperature is 24 degree C or 75-degree F.

Olive oil: It is a major component of the Mediterranean cuisine as the Olive tree has been a traditional crop of the Mediterranean region. This liquid fat, which is obtained by pressing olives, contains a high amount of MUFA, making it a healthy cooking oil. Olive oil is full of antioxidants that protects our body from cellular damage which leads to a range of health conditions. Extra virgin olive oil, which is slightly bitter than normal olive oil has comparatively more antioxidants, hence it is not used for heated cooking as the antioxidants will be lost. Two tablespoons of EVO can reduce risk of cardiovascular diseases. It also prevents cell damage due to free radical build up. This build up can cause oxidative stress. Olive oil reduces anxiety and levels of LDL and increases HDL. Olive oil is a protector of the nervous system and reduces cancer risk. 100 gm of olive oil consists:

• Calories=884 Cal

• Total fat= 100 gm

• Saturated fat=14 gm

• Polyunsaturated fat=11 gm

• Monosaturated fat=73 gm

Traces of iron, sodium, potassium are found. Smoking point is:

Refined olive oil:243 degree C (470-degree F)

Virgin olive oil:210 degree C (410-degree F)

Extra olive oil:207 degree C (405-degree F)

It can be stored at room temperature.

Coconut oil: This is oil is harvested from the coconut palm. It is a high saturated oil, hence resistant to oxidation and rancidity. Coconut oil is high in lauric acid, which is a saturated fat that raises total blood cholesterol levels. However, from the pessimist view, it can risk your cardiovascular health and increase weight if consumed in a huge amount. It is used in Sri Lankan, Malayalam, Thai cuisines for sweet, savoury, pastries, frying, sautéing, etc. 1 cup of coconut oil gives:

• Calories=890 Cal

• Total fat=218 gm

• Saturated fat=179 gm

• Polyunsaturated fat=4.3 gm

• Monounsaturated fat=13 gm

• Lauric acid=41.8 gm

It also includes Vit E, K, and iron. The smoking point is 177 degree C (351-degree F) and storage can be done at room temperature.

Mustard oil: Mustard oil is obtained from the seeds of the plant by pressing them. It has a strong flavour and a pungent aroma with a high smoking point of 250 degree C (480-degree F). It is used for stir-frying, sautéing, and shallow frying mainly in India, Bangladesh, Pakistan. But pure mustard oil is banned in countries like USA, Canada, Europe in cooking. The essential mustard oil is made by using steam distillation process and is available for flavouring only. Mustard oil has powerful antimicrobial properties which help in decreasing growth of fungi, mould, and bacteria. ALA (alpha-linolenic acid), which is a type of omega-3 fatty acid, helps in reducing inflammation and relieves pain due to rheumatoid arthritis. But if it is applied on the skin for a long time, it can cause skin burns. In 100 gm of mustard oil:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=5.54 gm

• Polyunsaturated fat=17,2 gm

• Monounsaturated fat=76.27 gm

Sesame oil: It was first extracted in the Indus valley civilization. It is known to be one of the healthiest oils. It has a low smoke point a low smoking point of 210 degree C (410-degree F). There are two types of sesame oils:

1. Light sesame oil- It is extracted from ripened sesames seeds and has an amber colour. It can be used for deep-frying.

2. Dark sesame oil- It is produced from roasted sesame seeds. It is brownish in colour and used in stir-frying and pickling.

In 100 gm of sesame oil, there is:

• Calories=537 Cal

• Total fat=100 gm

• Saturated fat=14 gm

• Polyunsaturated fat=42 gm

• Monounsaturated fat=40 gm

Minerals like copper, zinc, magnesium, iron, calcium are found in this oil. It is also referred to as the powerhouse of minerals and vitamins and has most of vitamin E. sesame oil helps in improving blood circulation metabolism and in production of red blood cells. It is known to have anti-inflammatory properties and does not turn rancid due to antioxidants present in it.

Peanut oil: Peanut oil is extracted from the seeds or nuts of the peanut plant. It is high in MUFA and low in saturate fats. It reduces fatty build up in blood, heart diseases and LDL. It is an antioxidant and used in making medicines as well as cosmetics products. Peanut oil has omega-9 FA (oleic acid)- an MUFA, omega-6 FA (linoleic acid)-PUFA and palmitic acid (saturated FA).in 100 gm of peanut oil, we get:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=2.3 gm

• Polyunsaturated fat=6.2 gm

• Monounsaturated fat=4.3 gm

It has vitamin E in abundance. It has a smoking point of 225 degree C (437-degree F) and stored at room temperature.

Vegetable oil: It is extracted from seeds and less often from fruits and other parts of plants. Vegetable oil is usually a blend of different vegetable oils. First the vegetables are crushed to extract oil, then they are heated and mixed with hexane-a chemical which helps extract the remaining oil. After this, the solids are removed and used as animal feed and hexane is distilled and removed. Then the oil is Refined, Bleached, Deodorized (RBD), to remove impurities and free fatty acids which affect the colour, smell, and taste of the oil. The most common blend is of soybean, olive and corn oils. It is beneficial for heart health due to high amounts of unsaturated fat and low saturated fats, if consumed in a limited amount. But when these unsaturated fats, in the oil, are heated, they become dangerous for body tissues and can cause instability of blood vessels enough to cause a heart attack. Whereas the omega-3 and omega-6 FA present in it are necessary for health benefits. In 100 gm of vegetable oil, there is:

• Calories=884 Cal

• Total fat=100 gm

• Saturated fat=19 gm

• Monounsaturated fat=48 gm

• Polyunsaturated fat=33 gm

Its smoking point is 220 degree C (4-degree F) and it can be stored at room temperature.

"So, these are some important edible oils we all would have heard about before or never. Hope this article enlighted you with some important and detailed facts about these oils. Visit again for more such articles. Thank you for reading."