The Truth About Oils:

Oil is not supposed to be bad but the fat in it is bad. The idea is to have more good fats than bad fats. What is important is how the fat has been extracted, this only will create the difference between healthy and unhealthy fats. Study shows that for a healthy heart we need monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
The good fats- For a balanced diet see that you get enough good fats from olive, mustard, sesame, and peanuts also. All these have plenty of monounsaturated fatty acids (MUFAs). Olive oil is the best oil containing good fats, helping you to lose weight and keep your heart healthy. Polyunsaturated fatty acids (PUFAs) help to reduce the risk of heart disease and hypertension. Excess of PUFAs results in the formation of fatty deposits in the arteries and increase the risk of diabetes.
The bad fats- The very bad fats are industry produced saturated fats which can lead to heart disease/ heart attack. These fats are also inflammatory and can affect the body’s immune system. It is always better to avoid high heat refined oils such as refined olive oil as well.
Mixing oil- Mixing oil is definitely a good idea but it is also important to retain the flavor of the oil for best cooking. So, we should choose the best cooking oil to get the maximum nutrition from it. Other oils are corn and sunflower oils which are high in polyunsaturated fatty acids and can increase inflammation if they are consumed more. Therefore, it is better to use them in combination with MUFAs or mustard oil.
Summary- We should use mustard and sesame oils for vegetables when we cook at home. Rice bran and mustard oils for flavor and when we do deep frying. We should use extra virgin olive oil for salads, stir-frying and sautéing. Desi ghee or coconut for dal or on roti or little butter on your bread for breakfast can be used.

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