Cooking oil -3

What oil is healthy?

         For good health, our bodies need a variety of healthy fats that are found naturally in different oils. Therefore use different oils that will fulfill different needs of the body. When cooking, it’s essential to know which oils are best for baking, sautéing and frying — and which are healthiest used raw. This guide will help you choose the right oils for delicious meals and proper health.
        There is so much confusion about using refined and unrefined oils, cold pressed and expeller pressed oils etc. We will try to help you to make your choices. 

Oil comparison of percentages

Un-refined Oils

       Unrefined oils are just that—left in their virgin state after pressing.  Unrefined oils are “whole” oils and their flavor, color and fragrance are more pronounced than in refined oils. Like unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined. Unrefined oils when undergo refining process lose their rich nutrients. For instance, the peppery tingle from unrefined olive oil comes from antioxidant-rich polyphenols which are largely destroyed during any kind of refining. 
         Unrefined oils are best used unheated in dressings, or in very light sautéing or baking. The natural resins and other beneficial particles in them burn easily and develop unpleasant flavors and unhealthful properties if overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced. 
         The drawback to unrefined oils is they have a lower smoke point than refined oils. An oil’s ‘smoke point’ indicates how high a heat the oil can take before, literally, beginning to smoke. When an oil smokes, it releases an acrid odor into the air and free radicals within the oil. For the healthiest approach, discard any oil that has gone beyond its smoke point.

Refined oils
       Refined oils, oils that have had impurities filtered out, can stand a much higher heat on the stove. So refined peanut oil or High Heat Canola Oil would be a more appropriate choice for a stir fry or high heat sauté than Organic Tuscan Olive Oil.

       Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat, but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a better choice for high-heat cooking and frying. Fully refined peanut oil, for example, is a traditional choice for very high heat cooking and even deep-frying.

      Other refined oils recommended for high heat cooking and deep-frying are “high oleic” forms of safflower and sunflower oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which oxidize easily and aren’t suited for high heat.

Best Tip:
Add a pinch of turmeric powder in the frying oil which is a powerful antioxidant that prevents the free radical generation in the fried food to a greater extent. The only disadvantage is the yellow coloration of foods.

Good Oil: In Tamil Nadu, all oils are called based on its source, example, peanut oil because it is from peanuts, coconut oil from coconut etc. There is one exception to one oil , sesame oil. Sesame oil is alone called not sesame oil, or "Ellu ennai (Sesame oil) but "Nalla Ennai", or Good oil, highlighting the benefit for our body.

Sesame oil is derived from Sesamum indicum. Sesame oil has been incorporated in many food items in the past 6000 years. Sesame seeds contain significant amounts of lignans such as sesamin, sesamolin, and sesaminol [], all of which exhibit antioxidative activity. Sesamin is highly hydrophobic. A significant positive correlation was observed between the oil content of sesame seed and the sesamin content in the oil []. Research has shown that the topical use of sesame oil might attenuate oxidative stress by inhibiting the production of xanthine oxidase and nitric oxide in rats []. Sesame oil has been used in traditional Taiwanese medicine to relieve the inflammatory pain of joints and wounds. Massage with topical sesame oil has shown to be effective in significantly reducing pain severity of patients with limb trauma []. In a rat model of monosodium urate monohydrate (MSU) crystal-induced acute inflammatory response in a pseudosynovial cavity, orally administered sesame oil reduced inflammation []. In a clinical study by Shamloo et al., topical application of sesame oil was shown to lower the severity of pain and reduce the frequency of nonsteroidal anti-inflammatory drug use in patients with limb trauma []. Topical sesame oil also protects the skin from UV radiation []. In addition, sesame oil showed a chemopreventive effect in a murine model of skin cancer with two-stage carcinogenesis. Its constituent, sesamol, has also been demonstrated to play a role in chemoprevention [].

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Places in USA to get sesame oil organic (Not sure about the quality)

 Coconut oil 

Coconut oil may have the highest impact on the bioavailability of polar antioxidant molecules. Lauric acid (c-12), myristic acid (c-14), containing mainly these fatty acids in coconut oil may improve the bioavailability of polar antioxidant molecules

Effect of three edible oils on the intestinal absorption of caffeic acid: An in vivo and in vitro study

Dietary Cold Pressed Watercress and Coconut Oil Mixture Enhances Growth Performance, Intestinal Microbiota, Antioxidant Status, and Immunity of Growing Rabbits

 Of all the acid components of coconut oil, monolaurin has been shown to have additional significance. Monolaurin is a monoglyceride derived from lauric acid. It comprises nearly 50% of coconut’s fat content. Monolaurin displays antimicrobial activity by disintegrating the lipid membrane of lipid-coated bacteria including Propionibacterium acnesStaphylococcus aureus, and Staphylococcus epidermidis []. Coconut oil in concentrations of 5% to 40% (w/w) exhibited bactericidal activity against Pseudomonas aeruginosa, Escherichia coli, Proteus vulgaris, and Bacillus subtilis []. Cellular studies have also shown that monolaurin exhibits antiviral and antifungal activity


Cocos nucifera (L.) (Arecaceae): A phytochemical and pharmacological review