Every Indian home has cooking oil on its list of essential household purchases. Therefore, learning to select the best edible oil presents a significant barrier for most people, especially women. Globalization and the overabundance of information have made it simple to buy goods from all over the world. Additionally, unhealthy lifestyle choices, including stress, overeating, sedentary behaviour, etc., have contributed to several health problems, including heart disorders. Controlling the quality and amount of cooking oil has never been more vital in today’s day and age to preserve excellent health.
Why is blended oil better?
Vegetable oils come from just one plant (usually seeds) or a combination of oils. The latter, often referred to as multi-source edible oils, is favoured and advised because it blends two oils in a ratio to provide you with the advantages of two oils in one. While oils from a single source, such as olive and palm, are imported, indigenous oils include rice bran (RBO), sunflower, soy, mustard, sesame, peanut, and coconut. RBO is a distinctive “Make in India” product with poor absorption qualities and antioxidant Oryzanol since it is made from bran rather than any oil seed or nut.
Every region of India has a particular cooking style and cooking oil. While mustard oil is utilized in the North and East and coconut oil is popular in South India, groundnut oil is primarily used in Western regions. However, we end up employing a range of cooking oils due to health benefits knowledge, changing lifestyles and eating habits, and fusion cuisines. The use of oils for tadka and shallow or deep frying of snacks is the one thing that all Indians have in common.
We cook using oil that has been heated to extremely high temperatures. High-smoke point oils are ideal for frying because they prevent the oil from degrading when heat exposure. Due to the development of free fatty acids (rancidity) and polycyclic aromatic hydrocarbons (PAH), some of which have been identified as carcinogens like polyacrylamide, degraded oil is detrimental to human health. Technology using low absorption mixed oil provides a fantastic alternative for frying meals.
Many individuals who claim to be “health and weight concerned,” especially the younger generation, view oil or fat in food as the villain and avoid it or reduce it in their diet. This idea is incorrect. The human body depends on oils and fats for several functions. Hence they must be consumed regularly. They also improve the flavour and palatability of the dish. Additionally, fat enhances digestion, lubricates our joints, aids in absorbing oil-soluble vitamins like Vitamin A, and delivers micronutrients to different tissues.
Almost all oils combine saturated fats, monounsaturated fats, and polyunsaturated fats (SFA). Several decades of study have demonstrated that the optimal ratio of SFA:MUFA: PUFA in an edible oil is 1:1.5:1. (World Health Organization recommendation).
Sadly, none of the naturally occurring vegetable oils has this perfect balance; some are excessively high in PUFA while others are high in MUFA. Because all the unsaturated bonds are completely saturated during the hydrogenation process, the result is Vanaspati Ghee, 100% SFA. While desi ghee is an animal-derived product, pure or desi ghee is a dairy product containing all three SFA, MUFA, and PUFA components found in vegetable oils. It’s interesting to note that many vegetable seed oils are high in omega-6 fatty acids. In contrast, animal-derived fats are high in omega-3 fatty acids. Omega 3 and Omega 6 are polyunsaturated fats; however, few vegetable oils—and many—have no omega-3 at all—making them an exception. According to reports, the ideal ratio of Omega 3 to Omega 6 is 1:4, yet no vegetable oil provides this ratio.
Blending oils is the most excellent way to guarantee the “perfect” oil with the proper balance of MUFA and PUFA, which may make meals nutritious and delicious. Western nations offer many oils as blends of two or more oils. However, the FSSAI rule in India allows the use of three oils, with the most minor component requiring a minimum of 20% content. Positive synergy has been demonstrated in human studies of the intake of mixtures of oils, which implies that the advantages of one oil are increased when taken in conjunction with another oil. Rice bran and safflower/sunflower oil, coconut and sesame oil, canola and flaxseed oil, and other suitable combinations of edible oils are appropriate choices. Blended oils are more nutrient-dense, have superior thermal stability, and are anti-inflammatory. Both plasma lipids and inflammation decreased statistically significantly, resulting in a lower risk of coronary heart disease. The National Institute of Nutrition (NIN) has also advised using blended oils for healthy nutrition due to the benefits of blended oils that have been demonstrated. Let’s “Eat Healthily – Stay Fit” hence.
The advantages of blending cooking oils
You can only profit from one of the several seed-based cooking oils readily accessible in India because most are either high in monounsaturated fatty acids or polyunsaturated fatty acids. You receive the advantages of two oils in one when using blended oils, commonly referred to as multi-source edible oils. When it comes to cooking, they aren’t much different from single-seed oils; you won’t taste much of a difference, but it’s a lot healthier option, particularly if you’re seeking the most refined cooking oil for health in India.
- They are rich in MUFAs and PUFAs Due to Scientific Blending
- The Smoke Point Of Blends Can Be Greater Than That Of Some Single-Source Oils.
- A Versatile Cooking Oil, they
- They can lower your overall cooking oil usage.
- They offer more health advantages than oils from a single source.