The Nutrition Food Label: Oils- What to Look for and How to Use It

When it comes to oils, we’ve all heard a variety of health claims, the majority of which appear to be contradictory. Everyone is baffled as to which oil is better for bread,, salads, cooking, and, of course, our overall health.

Let’s explore over what makes different type of oil a good choice, a can be used sometime choice, or just completely avoidable – and why selecting the proper one is so crucial.

#A Oils Considered To Be Healthy

-Cold Pressed

These are oils that have been extracted at a temperature of 49°C. This is significant because the quality of oil degrades at high temperatures, as a result of friction-based processes such as pressing and grinding.

The nutritional value and flavour of cold-pressed oil are better preserved.

-Omega 3 Rich

These help to decrease inflammation and have a variety of roles in the construction and function of our bodies. It is critical that we consume a sufficient amount of them via our diet. Flaxseed oil contains a lot of Omega-3 fatty acids.

It does, however, contain polyunsaturated fatty acids, which are heat unstable and should not be used in cooking.

You may add flaxseed to dishes after they’ve been cooked to boost their health benefits. Also, keep flaxseed oil refrigerated and store it in dark bottles to prevent it from light, as light can cause oils to deteriorate in the presence of air.

-Virgin/Extra Virgin

The word “virgin” references to the oil’s quality, which varies depending on the manner of production. During manufacturing, virgin oils are subjected to less changes.

Extra virgin olive oils, with the least amount of processing, are even superior. Nutritional value and taste are also affected by changes in production processes.

Virgin olive oil, for example, contains less vitamin E than normal olive oil, but it also contains antioxidants and squalene (carotene and pheophytins), which help to prevent inflammation. They also contain fewer Omega-6 fatty acids than normal olive oil.

#B Cooking Oils

When oil is heated above its smoking point, it becomes unsteady and potentially harmful. This is a list of all the oils with a high smoking point, as well as their additional health advantages.

-Olive Oil

SP- 190°C

Many people have heard that olive oil isn’t good for cooking. This is a fiction! Olive oil has been found to act like ibuprofen, an anti-inflammatory medication, in addition to its appropriateness for cooking.


SP- 252°C

Ghee is appropriate for cooking because it is largely made up of saturated fats. It also has a number of health advantages, particularly for the digestive system, immunological system, and heart health.

-Rice Bran

SP- 232°C

Rice bran oil has certain nutritional characteristics of whole grains, such as vitamin E, because it is produced from the rice grain’s outer coating.

-Coconut Oil

SP- 204°C

Coconut oil contains 90% saturated fats (heat resistant) and has a number of health advantages, especially for our hair and skin.

-Peanut Oil

SP- 232°C

It’s high in antioxidants and good for your heart. Salads benefit from its flavour as well!

#C Moderate Use of Oils

-Refined Oils

These oils are extracted using extremely severe processes, including deodorizing, bleaching, and the exceedingly hazardous solvent hexane.

These oils are present in all sorts of processed foods, including salad dressings, cookies, mayonnaise, and butter replicates.

The correct oil may make all the difference; now that you’re aware of all the nutritional implications, pick the quality and kind that best suits your needs!

A nutritionist plays a pivotal role in aligning your eating habits with your unique body requirements. The session with a nutritionist works like nutrition classes: you learn, you understand and then you succeed in the exams of life.

Consult an expert nutritionist on my team at +91-9743430000 who can help you understand and identify foods that works best with your body and help you achieve your health goals.

Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.

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