Oil's Well

A lowdown on healthy oils…

- Manjari Chandra

When it comes to oils, there are too many to choose from these days. Each one sports a different jargon on the package – refined/ filteredN-3, N-3/ N-6 ratio; enriched with oryzanol/ omega 3 fatty acid; rich in Polyunsaturated (PUFA)/ Monounsaturated (MUFA) fatty acids and so on…

Manjari Chandra, Sr Consultant Nutritionist, Max Healthcare and Manjari Wellness, New Delhi, guides you on the healthy oils in the market and the right way to use them...

Mustard oil:

Is considered one of the healthiest edible oils as it has a low amount of SFAs and a high amount of MUFAs and PUFAs. Also has a high content of antioxidants and vitamin E. The fact that it is cold-pressed, adds to its nutrition value. It also reduces the adhesion-aggregation tendency of blood platelets which decreases the risk of a heart attack.

The right way to use it: Can be used to toss up salads. Cook green vegetables, lady finger, potato and cauliflower in mustard oil as it enhances the taste. Most lentils like chana and rajma; and poha, upma and besan chillas (pancakes) can all be cooked in mustard oil. Aubergines and fish taste very distinct when cooked in mustard oil.

Olive oil: