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Most of the Bengali cooking has oil spices. Cooking oil is also needed to prepare simple food. But which oil (Cooking Oil) can be chosen, doubts remain in the mind of the householder. Food without mustard oil does not taste good in the mouth of a Bengali. Advertisements often claim that only rice bran oil can protect heart health. On the other hand, dietitians often recommend using olive oil. But where to go home?

Before going out and buying cooking oil, experts say, do some research. What to keep in mind? Let’s find out.

How long does the oil smoke when heated?

When oil overheats and reaches its ‘smoke point’, where it begins to smoke, its nutritional value is compromised. Indian food tends to be fried or deep-fried. Hence the need for oil with high smoke point. For example, almond oil, mustard oil, rice bran oil etc. On the other hand, olive oil has a very low smoke point. As a result, this oil can be used for lightly sauteing vegetables or spreading it on salads.

Read the label on the bottle of oil?

The nutrition facts are written on the outer label of any packaged food. But we usually avoid all other writings except the price! Cooking oil contains ‘good fats’ called MUFA and PUFA, which lower bad cholesterol and increase good cholesterol. But if it contains saturated fat and trans fat, it is better to avoid those oils. Because this type of fat increases the damage to the body. You should read the label to find out how much the above ingredients are in any oil.

How is the oil used in cooking made?

In most cases, we do not bother about it. But the nutritional value of the oil also depends on the method of preparation. Oil that is refined at high temperature, using various chemicals, is called ‘refined oil’. On the other hand, the oil extracted by crushing the seeds in a wooden ghani is called cold-pressed or crude ghani oil. In this case, no chemicals are used, and no additional heat is required for grinding the seeds. Nutrients remain intact in this oil, thus it is effective for the body in all aspects.

Different oils have different uses. Just as mustard oil goes a long way in frying fish, so does chicken salad without a drizzle of olive oil. Therefore, it is not the case that any oil should be completely eliminated from the diet. It is best to avoid such oils only if the properties have been artificially degraded.