Know to understand Oils .

By Dr.Sanjeev Sharma, 9872424105,

drsanjeevvyas@yahoo.co.in
Edible Oils/Ghee
They are made of Fatty Acids.
Can be from different sources, Animal or Plant. Example of animal fats are Desi
Ghee, Butter, Fish Oil etc. and from Plant source example are Rice Bran Oil,
Soyabean, Olive, Mustard Oil etc.
Those liquid at room temperature are called Oils & those solid at room
temperature are called Ghee.
Cholesterol
Cholesterol is a fat like substance naturally present and synthesised by liver in
human body,
Cholesterol is found in every cell of the body and has important natural
functions.
It is not only produced by the body but can also be taken in from food.
They are of two typesGood Cholesterol HDL, known to cleans the arteries the carrier of blood to all
parts of body.
Bad Cholesterol - LDL, VLDL & Triglycerides, known to stick to the walls of
Arteries leading to narrowing of them and thus hampering blood flow.

Frequently Asked Questions

Why Oils
Concentrated source of energy.
Carrier of fat soluble vitamins.
The only source of essential fatty acids.
Help maintain cholesterol levels.
Imparts textural qualities and improve palatability.
Quantity needed
20-30 gms/day, for average healthy adult.
Whom to believe
Latest recommendations given by;
NIN - National Institute of Nutrition Hyderabad.
ICMR - Indian Council of Medical Research.
Group of Oils
All oils are made of three types of fatty acids (SFA,PUFA, MUFA), on the basis of
their chemical composition they can be divided in following groups
Oils Rich in SFA. Desi Ghee, Palm Oil, Coconut Oil and Vanaspati.
Oils Rich in PUFA- Safflower oil (kardi oil), Sunflower oil, Soyabean oil,
Cottenseed Oil & Corn oil.
Oils Rich in MUFA- Olive Oil , Canola Oil, Mustard Oil
Balanced OilsRice Bran Oil, Groundnut Oil
Latest Recommendations on selection of Oils.
The oil shall contain ;
1) SFA - 27-33%,
2) PUFA - 27-33%,
- 33-40%.

3) MUFA

Trans Fatty Acids < 1% pref NIL.

Maximum Natural Anti-Oxidants.

Disadvantages with commonly used edible oils.

Type-1
Oils rich in SFA
Desi Ghee/Butter
Being the oil from animal source, contains additional cholesterol naturally and
thus further adds cholesterols to body.
It increases Bad Cholesterol along with Good Cholesterol.
Because of modern Life style not so healthy.
Very Low PUFA.
Palm Oil
Increases Bad Cholesterol along with Good Cholesterol.
Because of modern Life style not so healthy.
Very Low PUFA.
Coconut Oil
Increases Bad Cholesterol along with Good Cholesterol.
Because of modern Life style not so healthy.
Very Low PUFA.
Vanaspati
Contains Trans Fatty Acids declared most harmful as they increase Bad
Cholesterol and Decrease Good Cholesterol.
No PUFA.

Type-2
Oils Rich in PUFA
Safflower oil (kardi oil) - Very High PUFA so
Reduces Good Cholesterols HDL, along with Bad Cholesterols.
When heated produces more Free Radicals due to low oxidation stability, which
can cause joint pains, cataract, Parkinson Disease etc and can even lead to
cancers.
Low SFA.
Sunflower oil - Very High PUFA so
Reduces Good Cholesterols HDL, along with Bad Cholesterols.
When heated produces more Free Radicals due to low oxidation stability, which
can cause joint pains, cataract, Parkinson Disease etc and can even lead to
cancers.
Low SFA.
Soyabean oil - Very High PUFA so
Reduces Good Cholesterols HDL, along with Bad Cholesterols.

When heated produces more Free Radicals due to low oxidation stability, which
can cause joint pains, cataract, Parkinson Disease etc and can even lead to
cancers.
98% of Soyabean oil we use is imported Oil produced from Genetically Modified
variety of Soyabean any GM food product needs atleast 20 years to prove its
human safety, so are not allowed to grow in INDIA.
Does not contain any Proteins as usally believed.
Low SFA.
Cottonseed Oil - Very High PUFA so
Reduces Good Cholesterols HDL, along with Bad Cholesterols.
When heated produces more Free Radicals due to low oxidation stability, which
can cause joint pains, cataract, Parkinson Disease etc and can even lead to
cancers.
Due to natural presence of Gossypol content which is harmful in many ways and
is a proven Male Contraceptive thus not fit for human consumption.
Corn oil - Very High PUFA so
Reduction in Good Cholesterols HDL, along with Bad Cholesterols.
When heated produces more Free Radicals due to low oxidation stability, which
can cause joint pains, cataract, Parkinson Disease etc and can even lead to
cancers.
Low SFA.

Type-3
Oils Rich in MUFA
Olive Oil Very High MUFA and Low PUFA & SFA, so
Very low smoke point thus not fit for Indian Cooking.
Different grades of olive oil are available but all marketed as Olive. Most
prevalent being Olive Pomace which is a third grade olive oil not even allowed to
be mentioned as Olive Oil in many Countries.
Among all grades only Extra Virgin Olive oil is good as it contains antioxidants
but that too only for salad Dressings and cold applications, as recommended.
Largely imported so unnecessarily expensive.
Canola Oil - Very High MUFA and very Low SFA, so
Cannot increase good cholesterol, so not good for cholesterol management.
Poor Oxidation stability thus not fit for deep frying.
Largely imported so unnecessarily expensive.
Mustard Oil - Very High MUFA and vary Low SFA, so
Cannot increase good cholesterol, so not good for cholesterol management.
Contains naturally high levels of Erucic acid which slowed down heart beat thus
banned by law for consumption in Europeon countries.
The popular mustard oil grade is kachi ghani mustard oil which is a unrefined
mustard oil and thus may contain pesticides.
Type-4
Balanced Oils

Ground Nut Oil Balanced Fat profile, so

Good for use, as it provides required composition naturally.
But lacks Antioxidants (Medicinal Properties). Refined through conventional
chemical refining process, thus all the natural Anti-oxidants are destroyed.
Rice Bran Oil Balanced Fat Profile so,
Can be used regularly. No change / rotation required.
Can be refined Physically without use of any chemicals
Richest in Natural Antioxidants, Vitamin E (Tocotrienol & Tocopherols) and
Oryzanol - a wonder nutrient.
High smoke point thus suitable for all purpose cooking including Deep frying.
Trans fat free.
Thus Rice Bran Oil is an Ideal cooking oil.
Why Only Ricela Brand of Rice Bran Oil
Balanced Fat profile, so no need to change your oil/Brand.
Refined with a Patented, National Award winning technology of Physical Refining,
which helps in retaining Natural Antioxidants present in the Oil..
Richest in Natural antioxidants Vitamin E and ORYZANOL. Contains atleast 40%
more Oryzanol than any other brand of Rice Bran Oil
Clinically proven better than Extra Virgin Olive Oil by recent PGI Chandigarh
study.
Worlds Largest producer of Refined Rice Bran Oil
Produced as per HACCP International Food Safety Standard in a BRC (British
Retail Consortium, Export Certification) Certified Unit.
Residual pesticide free Oil.