Cooking oils often get a bad reputation, especially when it comes to heart health and managing blood sugar. With so much conflicting information out there, it’s easy to feel confused. Let’s gently clear up some common myths and help you choose the right oils for a heart-smart, diabetes-friendly lifestyle.
Myth 1: Cooking oils contain unhealthy fats
Fact: Not all fats are bad! In fact, many cooking oils are rich in healthy fats like monounsaturated and polyunsaturated fats. These fats can support heart health by lowering bad cholesterol and improving insulin sensitivity. Oils like olive oil, canola oil, and sunflower oil are great examples of healthy fat sources.
Myth 2: Cooking oils are harmful to heart health
Fact: When used in moderation, the right oils can protect your heart. Extra virgin olive oil, for example, is rich in antioxidants and anti-inflammatory compounds that may help lower blood pressure and reduce the risk of heart disease. It’s considered one of the best cooking oils for heart health and diabetes management. Ultimately, it’s all about quality and quantity.
Myth 3: Every cooking oil is suitable for frying
Fact: Not all oils are created equal when it comes to heat. Each oil has a different smoke point, which is the temperature at which it begins to break down and lose its nutritional value. For deep frying, oils with high smoke points, such as peanut or sunflower oil, are better choices. Delicate oils, like flaxseed or extra virgin olive oil, are best reserved for drizzling or light sautéing.
Myth 4: Coconut oil is the healthiest oil
Fact: Coconut oil has gained popularity, but it’s high in saturated fat. While some research suggests certain benefits, using it in large amounts, especially if you have heart issues, may not be ideal. It’s best to rotate coconut oil with heart-friendly oils like olive or canola for balanced nutrition.
Myth 5: Cooking with olive oil removes all its health benefits
Fact: Olive oil is quite stable at medium heat. While extremely high temperatures can reduce some of its antioxidants, everyday cooking, such as sautéing vegetables, still preserves many of its heart-protective benefits.
If you’re looking for an olive oil suitable for all types of Indian cooking, Figaro Extra Light Tasting Olive Oil is an excellent choice. It is specially refined to remove any strong flavour, making it ideal for high-heat cooking, including deep-frying, without altering the taste of your food.
Rich in heart-healthy monounsaturated fats and containing zero trans fat, it is the best cooking oil in India. You can confidently use it for sautéing, frying, or preparing traditional Indian meals. It supports a balanced and wholesome daily diet.
Myth 6: All oils must be avoided for weight loss
Fact: Healthy fats help your body absorb vitamins like A, D, and E. They also promote satiety, which means you may eat less overall. Instead of cutting out oils entirely, focus on portion control and choose nutrient-rich oils to support a balanced diet.
Myth 7: You can reuse cooking oil after deep frying
Fact: Reusing oil breaks down its structure, increasing the formation of harmful compounds and trans fats. These can negatively impact heart health and blood sugar levels. It’s safest to use fresh oil, especially when cooking for those with heart conditions or diabetes.
The Bottom Line
Cooking oils can be part of a healthy lifestyle when chosen wisely and used mindfully. Prioritise oils rich in unsaturated fats, be cautious with heat, and avoid misleading labels. Small choices in the kitchen can go a long way in protecting your heart and balancing blood sugar.
