Cooking Oil 101 (Where, when & how to use them) By Ananya J

Fat is good and good fat is great!! (And bad fat is dangerous) Here are some effects of consuming bad quality / too much fat: Nausea or sick feeling after eating Sticky feeling on skin Mucus on back of throat Yucky taste and coating of back of tongue Heavy limbs Foggy / Fuzzy Brain Depression / Irritability Read on if you are motivated to know about the good cooking oils?

Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Sesame Oil Pic: Chakraenterprises.com It’s a very healthy oil: great for cardiac health, bone growth, anxiety, skin, hair, and it is also anti-inflammatory, anti-bacterial and anti-cancerous Specs : Has MUFA Good For : deep frying (refined) , dressings(light) , Stir fry (dark ), Indian Veg cooking Bad For : Baking Peanut Oil Pic: www.newhealthadvisor.com It’s great for blood flow, blood pressure, acne, body building, and it increases insulin and hair strength Specs: Has MUFA Good For: deep frying, pan frying, roasting, grilling Bad For: Baking, dressing

Mustard Oil Coconut Oil Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Mustard Oil Pic: www.organicfacts.net Improves cardiac health, anti-cancerous, anti inflammatory, anti-bacterial, anti-fungal, anti-ageing Specs : MUFA, PUFA (Omega 6, Omega 3) Saturated Fat - ideal fat composition Good For : All purpose cooking Bad For : High Erucic Acid content hence a balance is required Coconut Oil Pic: www.organicfacts.net Produce Ketones for energy to brain, along with HDL. It is Fat burning, anti-inflammatory, antibiotic, anti-cancer, and treats conditions like ulcers Specs: Saturated Fat - Medium Chain Fatty Acid Good For: Baking, Frosting, sauteeing Bad For: Deep frying, dressings

Ghee (Grass Fed Desi Cow) Butter Cooking Oil Bible Ghee & Butter – Dairy Fat (Ghee is a must-have for most doshas (body types) Ghee (Grass Fed Desi Cow) Pic: www.gheestore.in It is a wonder fat and great for brain, bones, skin, reproductive health, throat, detox etc. It is also suitable for those who are lactose intolerant Specs : Contains Best quality A2 protein, vtamin A,  E, D, Omega-3s in addition to other fatty acids like CLA and butyric acid (short chain fatty acid), Saturated -65%, MUFA -25% , PUFA - 5% Good For : deep frying, Stir fry , Indian cooking Bad For : Dressing Butter Pic: www.a2ua.com It is rick in Vit A, D, E, K and has high selenium and iodine. CLA lowers body fat percentage in humans and butyrate can fight inflammation as well as improve gut health & build muscle and immunity Specs: has Saturated Fats, Vitamins A, E and K2. It is also rich in the fatty acids like CLA and Butyrate, both of which have powerful health benefits. Good For: Condiment, Baking Bad For: High Temp cooking

Cooking Oil Bible Sneha, the word for oil, is also the word for love in Ayurveda, a testimony to benefits of good healthy fats in your diet Olive Oil Pic : www.oliveoilexcellence.com Antil-inflammatory, anti-oxidant; good for heart, weight loss, bone health; fights cancer and depression Specs : MUFA Good For : Dressing (extra virgin), sauteeing (light /classic) Bad For : Frying, deep frying Rice bran Oil Pic: http://colturafoods.com Lowers Cholestrol and contains Vit E along with Antioxidants, and great for skin. Specs: If Organic, expeller pressed - Has MUFA, PUFA, antioxidants but high Omega 6 (not good) Good For: Deep frying Bad For: Dressings, low heat cooking In refining solvents are added, potentially has arsenic, and could be genetically modified

Cooking Oil Bible Oils for flavors / supplements Avocado /Grapeseed Pic: www.mamabee.com Avocado oil has No trans fat, no sodium, and no cholesterol, high in Heart Healthy MUFA & PUFA Grapeseed Has Linoleic acid which can be converted into CLA & GLA. CLA may lower body fat percentage and GLA is anti-inflammatory Good For : Dressing/sauteeing Bad For : cooking Almond / Evening primrose Pic: www.aeveka.com Almond Oil contains Saturated Fat, proteins, Vit E, Antioxidants, minerals like potassium, zinc, manganese, omega 3 & 6, ALA & copper & melatonin. Its Good for Memory, cognition, heart, skin, hair Evening Primrose Oil has GLA & Phenylalanine. It has amazing benefits on heart / joints / skin / menstrual health / diabetes etc Good as supplements

Fat is good and good fat is great!! What is a good fat? Quality of fat depends broadly on following 3 things Source of fat: Organic / Seed origin is the best Method of refining: Cold pressed / virgin oils using expeller technology without adding preservatives Suitability based on method of cooking : frying / sauteeing / salads all require different oils Finally, usage of oils / fats depends also, on the body constitution as per the Ayurvedic principles of doshas – Vata / Pitta / Kapha which are occur in varying unique combinations in everyone

Fat is good but bad fat is dangerous!! What is a Bad fat? Processed Refined Fat Hydrogenated Fat Solvents added to enhance shelf life Examples : Corn / Soyabean / Palm Oils Method of refining: Refining generally strips nutrition and adds solvents/bleaches to enhance shelf life, which are cancerous / and cause bad cardiac health Wrong method of cooking : Refrying/burning oils causes hydrogenation/ oxidation – creating free radicals and causing ageing/ clogged arteries and cancer Fat which is not recommended for the individual dosha type

Let food be thy medicine and medicine be thy food Let the understanding of oils be the beginning of your good health journey. Next step would be to know how to cook, when to cook and what to cook….. Take me with you on your joyful journey of healing your bodies…..and I will be there every step of the way Write to me at shalini@healthkarma.co or check out my upcoming blog at www.healthkarma.co