Reports & research
Sunflower oil has phytochemicals, minerals and vitamins (Folate, Vitamin E, Selenium, Iron, Zinc) that lowers the bad cholesterol (low density lipo protein). As per the report by National Sunflower Association, 1 tablespoon of sunflower oil contains 9.9 mg Alfa Tochopherol equivalent vitamin.
However, a lot of research has pointed out that use of sunflower oil also leads to reduction in the good cholesterol (high density lipo protein). This is where the problem lies. LDL cholesterol is bad because it increases the risk of coronary heart disease.
US manufacturers conducted research to modify the breeding techniques to alter the fatty acid composition in sunflower oil. Experts however warn that such genetically-modified oils are not healthy. NuSun is the mid-oleic sunflower oil that contains less saturated fat (less than 10%) than linoleic sunflower oil and has 55-75% oleic acid, 15-35% linoleic acid. Linoleic sunflower oil is the original sunflower oil.
It is a polyunsaturated oil with low saturated fat levels, light taste and high in vitamin E. It has 65% polyunsaturated fatty acids. It contains an omega 6 fatty acid linoleic acid. This essential fatty acid is a nutrient which our body needs but cannot make. This type of oil contains 21% oleic acid and 11% saturated fat. Due to high levels of polyunsaturated fatty acid (PUFA), this oil is susceptible to oxidation during commercial usage, especially frying.
High oleic sunflower oil is high in oleic acid which is a monounsaturated fatty acid (MUFA). It contains minimum 80% oleic acid. It is stable and is used for applications in bakery, frying and as a spray coating oil for cereals and dried fruit. High oleic hybrids have been recently developed. The benefit is that higher intake of MUFA can increase the level of HDL (good cholesterol) without raising the levels of LDL (bad cholesterol).
Research scientists point out the fact that sunflower oil contains a high proportion of omega 6 fatty acids for which the primary source is vegetable oils. Omega 3 fatty acids are present in seafoods and flaxseed oil. For proper metabolism in our body, there is a need for a proper balance between omega 3 and omega 6 fatty acids. However, of late, there has been a prevalence of more of omega 6 fatty acids than omega 3 because omega 3 is only available from limited sources.
Excess omega 6 fatty acid tends to be stored in body fat while excess omega 3 is excreted. Omega 3 fatty acids lower the risk of heart disease and stroke, increase concentration, help in prevention of rheumatoid arthritis and prevent Alzheimer’s disease. Overdosing of oils rich in omega 6 (sunflower oil), which keep the blood cholesterol levels down can double the risk of dementia. If you are using sunflower oil in your diet, you have to ensure that you get enough omega 3 fatty acids in your diet to balance it out. Omega 3 fatty acids are found in fish, fish capsules, olive oil, flaxseed oil, and walnuts.
Omega 3 fatty acids increase the production of good HDL cholesterol. The mechanism of action is not yet clear, but the primary effect of omega 3 fatty acid is to inhibit the production of triglycerides by liver. However, medical experts warn that an overdose of omega 3 fatty acids can lead to harmful side-effects.
Olive oil
Considered as “Liquid Gold,” olive oil is an important component of a Mediterranean diet. It helps lower bad cholesterol and also helps in reduction of blood pressure due to the presence of oleic acid and polyphenols that are good antioxidants. Oxidised Low Density Lipoproteins (OLDL) is an important contributor to atherogenesis – the process of plaque build up in arteries that can lead to atherosclerosis (hardening of arteries). Some of the refined olive oils may not have these polyphenol antioxidants. Research has proved that olive oil can arrest cognitive decline associated with ageing. It improves memory and helps in reducing the fat around the tummy.
The first pressing of olives gives Extra Virgin Oil, the second pressing gives Virgin Oil. In the next step, we filter and refine olive oil to get pure olive oil. Extra light olive oil, is obtained after considerable processing. The quality of Extra Virgin Oil is supreme and therefore it is a staple component of the Mediterranean diet.
Ricebran oil
The use of ricebran oil for edible purposes is a truly a remarkable innovation in edible oil technology. In the 90s, Ricebran oil was used more for making soaps and greases. Ricebran oil, left by itself, would decompose quickly due to the presence of enzyme like lipase and at room temperature, one would have ricebran oil, with almost 50% free fatty acid in it. However, extensive research has resulted in producing ricebran oil for edible purposes.
Ricebran oil is becoming more popular in Asian countries like Korea, China, Taiwan, Japan, and India. As it is rich in Monounsaturated fatty acid (Oleic acid), it can lower cholesterol. The presence of oryzanol in ricebran oil arrests the increase in cholesterol levels in blood. Due to presence of oleic acid, ricebran oil is quite stable as it does not decompose at higher temperatures to form toxic compounds.
Soyabean oil has a high level of PUFA and so it cannot be used for frying. If it is used for frying, it can generate toxic compounds.
The final word
It is important to use oils that are stable at the temperature we use them. One should avoid refrying the oils. Oils enable absorption of fat-soluble vitamins like A, D, E, and K. Oils are also a good source of energy and provide number of health benefits too.
Mono unsaturated fatty acids lower level of bad cholesterol and triglycerides without lowering good cholesterol levels. Polyunsaturated fatty acids lowers both good and bad cholesterol. When saturated fats are consumed in excess, it increases the levels of bad cholesterol and allows fat to be deposited on the walls of the blood vessels.
So, the best option, as per experts is to mix oils to derive maximum benefit from cooking oils. A number of blended oils are available in the market. Or one can use two different types of oils on alternate days for cooking. Often we forget that the junk food that we eat spoils the healthier eco system in our body and we end up blaming the cooking oil for the same. At the minimum, we have control on the amount of cooking oil that we use in our kitchen, but what control do we have when we go for eating food outside?
So, as customers, we have to decide the healthier options among the available variety of cooking oils and seek the counsel of experts in the field. We also need to remember that moderation is the best way to preserve one’s health when it comes to the use of cooking oil.
