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

2. 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?

3. 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
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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

4. 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
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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
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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

5. 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)
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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
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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

6. 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
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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
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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

7. Cooking Oil Bible Oils for flavors / supplements
Avocado /Grapeseed
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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
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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

8. 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

9. 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

10. 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
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