Cooking oil is used in almost every dish. It is used while baking, drizzling, as a topping and sauteing. Therefore, it becomes very important to choose the oil carefully. The oil which goes into cooking should be healthy for the human body. However, now a days there are many cooking oil available in the market like olive oil, avocado oil, peanut oil, soyabean oil, nut oil, hempseed oil, coconut oil and many more. According to the Delhi-based nutritionist Pooja Malhotra, ” All fats and oils essential contain equal number of calories. However, all fats and oils are not created equally. They all vary in their fatty acids composition which makes them healthy and unhealthy.”
Have a look at some of the healthy fats and oils:
The nutritionist further goes on to talk about the healthy fats and oil. “Ghee is now recognized as super fat. It comprises of short-chain fatty acids. These are preferentially used by the body. It helps to reduce glycemic index, obesity, insulin resistance, PCOD and diabetes. It is rich in antioxidants and has a high smoking point. Also, ghee is recognized as a heart-friendly. It has ;long been demonized as unhealthy for the heart but that is not the case now.”
2. Mustard oil:
“Mustard oil mainly consists of monounsaturated fatty acids. It helps to lower the LDL cholesterol and triglycerides. It improves good cholesterol which is HDL. It is anti-bacterial, anti-inflammatory, has high smoking point, aids in digestion and is suitable for frying, adds nutritionist Pooja Malhotra.
3. Olive oil:
She continues to say, “The much celebrated olive oil is a great source of omega-3 fatty acids and is quite healthy. But it is not a local food for Indians. It’s a local food for Mediterranean population. Importing it to India only increases the carbon footprint.”
4. Vegetable oil”
“We have a variety of healthy vegetable oil, so depending upon which part or region you belong to you can select your vegetable oil.” So if anywhere you are near the coastline you can choose coconut oil. It is a healthy option and contains medium chain triglycerides which are preferentially used as a source of fuel, supports thyroid function, reduces glycemic index of meals and is also safe for diabetics,” added the nutritionist.
5. Rice bran oil:
According to the nutritionist, “It is also quite healthy as it contains monounsaturated fatty acids and polyunsaturated fatty acids. It also contains some important antioxidants so rice brain oil is also a good choice.”
When asked about the unhealthy oils and fat the nutritionist Pooja Malhotra said, “The unhealthiest of all fats is trans fats. Trans fats are produced when the liquid vegetable oils are hydrogenated and it solidifies so it is very cheap form of solid fat. It is used in bakeries and confectioneries. Trans fat is really the unhealthiest type. It’s toxic and carcinogenic and must be avoided. Trans fats include Vanaspati; which is the local Dalda variety.”
Further she went on to say, “Fats which are high in saturated fatty acids content are also unhealthy. These foods include red meats, salted butter and processed food items which contain saturated fats and trans fats like bakery items, microwavable popcorn, cream crackers and cookies are all high in unhealthy type of fat. These foods must be avoided and healthy oil must be used in moderation.
However, Pooja Malhotra said, “Fat should not be eliminated from the diet as they perform the vital functions. However, one should choose the type of fat wisely in their diet and should be eaten in moderation. Hidden sources of healthy fats include almonds, walnuts, pistachios, fatty fish and healthy seeds like flax seeds, chia seeds and pumpkin seeds.”
To conclude the nutritionist advised, “Reheated fat should also be avoided. It is very unhealthy. When you buy street food like cutlets, fritters or samosa you will realize that they continue to use the same oil for day. The fat gets broken down because it reaches its smoke point. It converts into trans fat which is toxic. So if you want to fried food items, try frying at home and in moderation. Also, you can discard the oil once its fried.”
Coffee compounds may help fight prostate cancer
In a first, scientists have identified compounds found in coffee which may inhibit the growth of prostate cancer. The study, published in the journal The Prostate, was carried out on drug-resistant cancer cells in cell culture and in a mouse model. Coffee is a complex mixture of compounds which has been shown to influence human health in both positive and negative ways. There is increasing evidence that drinking certain types of coffee is associated with a reduction in incidence of some cancers, including prostate cancers.
Researchers from Kanazawa University in Japan have studied the effects of two compounds found in coffee, kahweol acetate and cafestol, on prostate cancer cells and in animals, where they were able to inhibit growth in cells which are resistant to common anti-cancer drugs such as Cabazitaxel. The researchers initially tested six compounds, naturally found in coffee, on the proliferation of human prostate cancers cells in a petri-dish. They found that cells treated with kahweol acetate and cafestol grew more slowly than controls. They then tested these compounds on prostate cancer cells which had been transplanted to 16 mice.
Four mice were controls, four were treated with kahweol acetate, four with cafestol, with the remaining mice being treated with a combination of kahweol acetate and cafestol. “We found that kahweol acetate and cafestol inhibited the growth of the cancer cells in mice, but the combination seemed to work synergistically, leading to a significantly slower tumour growth than in untreated mice,” said Hiroaki Iwamoto from Kanazawa University.
“After 11 days, the untreated tumours had grown by around three and a half times the original volume, whereas the tumours in the mice treated with both compounds had grown by around just over one and a half times the original size,” said Iwamoto. This is a pilot study, so this work shows that the use of these compounds is scientifically feasible, but needs further investigation, researchers said. It does not mean that the findings can yet be applied to humans.
“What it does show is that these compounds appear to have an effect on drug resistant cells prostate cancer cells in the right circumstances, and that they too need further investigation,” said Iwamoto. “We are currently considering how we might test these findings in a larger sample, and then in humans,” he said.
Kahweol acetate and cafestol are hydrocarbons, naturally found in Arabica coffee. The coffee-making process has been found to affect whether these compounds remain in coffee after brewing (as with espresso), or whether they are stripped out (as when filtered). “These are promising findings, but they should not make people change their coffee consumption. However, if we can confirm these results, we may have candidates to treat drug-resistant prostate cancer,” said Atsushi Mizokami, professor at Kanazawa University.
Strength training may reduce fatty liver disease
Besides being beneficial for heart, strength training can also reduce accumulation of fat in liver and improve blood glucose regulation, says a study on mice. The study, led by a team from the University of Campinas in Brazil, showed strength training can reduce fat stored in liver and improve blood glucose control in obese mice, even without overall loss of body weight.
The findings suggest strength training may be a fast and effective strategy for reducing the risk of fatty liver disease and diabetes in obese people.
“That these improvements in metabolism occurred over a short time even though the overall amount of body fat was unchanged, it suggests strength training can have positive effects on health and directly affect liver’s function and metabolism,” said Pereira de Moura from the varsity.
“It may be a more effective, non-drug and low-cost strategy for improving health,” she said. During the research, published in the Journal of Endocrinology, the team investigated effects of strength-based exercise on liver fat accumulation, blood glucose regulation and markers of inflammation in obese mice.
Obese mice performed strength training over a short time, the equivalent of which in humans would not be enough to change their body fat composition.
After this short-term training, the mice had less fatty livers, reduced levels of inflammatory markers and their blood glucose regulation improved, despite no change in their overall body weight.
These health benefits would be even more effective if accompanied by reduction of body fat, she added. Based on these findings, obese individuals could be directed to increase their activities through strength training, but should always first consult their primary care physician.
More investigation is required in both animals and people to understand how liver metabolism is affected by strength training. Obesity, a growing health epidemic globally, leads to inflammation in liver and impairs its ability to regulate blood glucose. It increases the risk of Type-2 diabetes and its associated complications, including nerve and kidney damage.
Do Eggs Increase Your Cholesterol Levels? Here’s What You Should Know
Do you savour cheese omelettes? If so, think again as consuming more eggs and dietary cholesterol may up the risk of cardiovascular disease (CVD) and death from any cause, researchers have warned.
The study suggests that egg yolks are one of the richest sources of dietary cholesterol among all commonly consumed foods. One large egg has 186 milligrams of dietary cholesterol in the yolk.
“The take-home message is really about cholesterol, which happens to be high in eggs and specifically yolks,” said co-author Norrina Allen, Associate Professor at the Northwestern University.
“As part of a healthy diet, people need to consume lower amounts of cholesterol. People who consume less cholesterol have a lower risk of heart disease,” Allen added.
For the study, which will be published in the journal JAMA, the team involved 29,615 adults from six prospective cohort studies for up to 31 years of follow up.
They found eating 300 mg of dietary cholesterol per day was associated with 17 per cent higher risk of incident cardiovascular disease and 18 per cent higher risk of all-cause deaths.
The cholesterol was the driving factor independent of saturated fat consumption and other dietary fat, the team said.
Eating three to four eggs per week was associated with 6 per cent higher risk of CVD and 8 per cent higher risk of any cause of death, they added.
The researchers say that eating less than 300 milligrams of dietary cholesterol per day was the guideline recommendation before 2015. However, the most recent dietary guidelines omitted a daily limit for dietary cholesterol.
The guidelines also include weekly egg consumption as part of a healthy diet. An adult in the US gets an average of 300 milligrams per day of cholesterol and eats about three or four eggs per week.
Other animal products such as red meat, processed meat and high-fat dairy products (butter or whipped cream) also have high cholesterol content, said lead author Wenze Zhong from the varsity.
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