Which Oil is Good or Bad for Weight Loss ?- well if you are thinking that avoiding oil can reduce your fat and weight then you are giving invitation to long term health problems. According to heart wellness physician, our body requires carbohydrates, fats, proteins, water (macro nutrients), vitamins and minerals (micro nutrients)monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). They are bad only when consumed in more quantities than required.
Types of Oil:
- Sunflower Oil: extracted from the seeds of sunflower. Rich in Vit E and used in many cosmetics products. Mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Also holds nutritional value at higher temperature.
- Coconut Oil: loaded with saturated fat and improves good cholesterol. Also good at high temperatures
- Ground Nut Oil: low in bad saturated fats and is rich in monounsaturated and polyunsaturated fats. Good for all purpose cooking and best for Asian food
- Mustard Oil: it’s a near to ideal fat. It has higher smoking point and that’s why good for deep frying
- Canola Oil: made from crushed seeds of canola plant. Healthiest cooking oil as it has lowest saturated fat and high in mono saturated fats and omega 3. Has medium smoking point good for fries and sautéing and baking.
- Olive Oil: contains high monounsaturated fat content which lowers down the risk of heart disease and breast cancer and balance the cholesterol levels. Good for cooking Mediterranean dish, pastas, eggs and breakfast dishes.
- Extra Virgin Olive Oil: made from the first pressing of olives and is loaded with antioxidants and polyphenyls. Darker in color and has less acidity from olive oil and is also good for heart
- Rice Bran Oil: the latest in market. It is made from the outer layer (bran) of the grain of rice. According to health experts its healthiest oil present on planet as it contains the chemical oryzanol, monounsaturated fats and good amount of polyunsaturated fats too, all good fats. Good for frying as it has high smoking point.
Oil Is Good because:
- they are the source of energy
- they are rich in fatty acids which are required by our body for proper functioning
- they contain fat soluble vitamin A, D and K
- Plant based fats boost our good cholesterol level i.e. HDL and lowers down bad cholesterol level i.e. LDL. HDL is important for tissue function and cell memory
- Oil in nuts and fish contain MUFAs and PUFAs necessary for body joints and tissues
Well the take home message is that 20-30% of our daily calories are derived from fat, but the excess consumption more than that can lead to excess fat deposition in the arterial walls and blocks the blood flow in our body.Heart attack, stroke, breast/ovarian cancer, diabetes, hypertension, unhealthy weight gain, and joint pain are some of the poor effects linked with excess fat consumption.
So according to Dietician Rachna in Weight Studio one should keep rotating oil as no single oil has all different essential fatty acids. So olive oil for breakfast and pastas, Sunflower oil for deep frying, sesame oil for Asian cuisines, Rice Bran and Canola for Indian food. Don’t forget to exercise and limit but not wholly cut oil from our daily food.