Vegetable oils and fats: How to choose the right one

Opt for oils rich in mono unsaturated fatty acids (MUFA) and poly unsaturated fatty acids (PUFA).

Bhavyajyoti Chilukoti | Updated: December 21, 2017 4:59 pm

Vegetable oils are known to have numerous health benefits; primarily they are the major source of energy and carriers of essential nutrients which are vital for growth and metabolism. When the body needs energy, it draws into these energy reserves to power its day-to-day activities, thus increasing the need to know exactly what to include and exclude in our diet. Our body needs ‘good fat’ which can only be acquired through foods like sunflower oil, soybean oil, corn oil, groundnut oil, avocado, selected seafood, and fatty fish, says Arun Varma, Vice President, Sales and Marketing, AAK Kamani. But these forms of fats are more than just great sources of energy, and individual cases can be made for either of them. Here are common health benefits of vegetable oils you must know!

Oils containing MUFA help in reduction of bad cholesterol levels (LDL). Groundnut oil which has a good amount of MUFA also contains vitamin E, which doubles-up as an antioxidant that keeps the body healthy by protecting our cells from damage. MUFAs are present in natural foods, such as nuts, and fruits such as olives and avocados. High oleic sunflower oil contains as much as 80% MUFA while Olive oil is about 75% MUFA. Other sources include Cashews and canola oil, which contain about 58-65% MUFA. Read more about omega-3 fatty acids — top 10 reasons to enrich your diet with these good fats.

Polyunsaturated fats, PUFAs can be classified into two types: Omega-6 polyunsaturated fats and Omega-3 polyunsaturated fats, both of which are essential fatty acids (EFAs) that our bodies need and has to be taken through external diet. PUFAs help in reducing the risk of heart diseases. PUFAs can be found in oils such as soybean, corn and safflower; they’re also found in seeds like sunflower, sesame, walnuts, pumpkin and flax. A special mention should go be given fatty fish like salmon and tuna herring, as fish is one of the best sources of omega-3 fatty acids, which are particularly beneficial to the heart. Here are common food sources of omega-6 fatty acids.

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Published: December 21, 2017 4:58 pm | Updated:December 21, 2017 4:59 pm

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