Olive oil, mustard oil, vanaspati ghee, or coconut oil? A Gurgaon-based doctor, Dr. Anshuman Kaushal, clarifies the best choices and pitfalls in a recent Instagram video, backed by scientific research from the World Health Organization (WHO) and the American Heart Association (AHA).
The key to a healthy heart lies in understanding the different types of fats. Monounsaturated fats (MUFA), found in olive oil, groundnut oil, and mustard oil, are beneficial for maintaining healthy cholesterol levels and reducing the risk of heart disease. Poly-unsaturated fats (PUFA), present in sunflower, soya, and mustard oil, provide essential omega-3 and omega-6 fatty acids, supporting heart and brain health. However, a crucial note: these oils should not be overheated or reused for frying.
Saturated fats, like those in coconut oil and ghee, can raise both HDL and LDL cholesterol, so moderation is essential. Trans fats, commonly found in hydrogenated oils like vanaspati ghee, are the real health hazards. The WHO warns that eliminating these trans fats could save up to 500,000 lives annually by reducing heart attacks and strokes.
Dr. Kaushal offers practical advice: use olive oil for salads or light sautéing, mustard oil for tempering curries and adding flavor to parathas or poha, groundnut oil for occasional deep frying, and sunflower or soya oil for everyday cooking. Reserve coconut oil and ghee for special recipes or a few traditional dishes per week.
In summary, it's not about one oil being superior, but about using the right oil for the right purpose. The key takeaway: avoid hydrogenated trans fats in processed or cheap cooking oils, as they pose significant health risks.
