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THE PROS & CONS OF USING SUNFLOWER, RICE BRAN, OLIVE & CANOLA OIL

Oil have become an integral part of cooking but do we really know everything about them? Find out various types of oils & its benefits as well as its cons

 

Pros of using sunflower oil

Sunflower oil helps to improve heart health, boost energy, strengthen the immune system, improve your skin health, prevent cancer, lower cholesterol, protect against asthma, and reduce inflammation. Sunflower oil has impressive fatty acid content, which includes palmitic acid, stearic acid, oleic acid, and linoleic acid. It’s important to have a combination of fatty acids and to maintain balance between good and bad cholesterol. It also contains Vitamin E which helps in prevent cancer. Sunflower oil in moderation is good for overall health.

oil sunflower oil, seed and sunflower on the background of wooden boards
Source: athenatradewinds

Cons 

Sunflower oil is a high-calorie edible oil, with about 120 calories in a mere tablespoon of serving. In addition to that sunflower oil is completely devoid of crucial vitamins and minerals. It does not have zinc, calcium, magnesium, manganese, copper, or selenium in it. This means bad news for those on a weight loss journey as using even small amounts of sunflower will increase calorie count without providing all necessary nutrients. It would be advisable for those with diabetes not to use sunflower oil as a study conducted on rats concluded that consuming sunflower oil doubled their insulin levels.

 

Pros of using rice bran oil

Rice bran oil has contents of vitamin E, ideal fatty acid balance, antioxidant capacity, and cholesterol-lowering abilities. . It can be used in high temperature cooking like stir frying and deep frying as it has a high smoke point. Health benefits of rice bran oil are its ability to lower cholesterol, boost the immune system, help prevent cancer, improve skin health, help in weight loss, relieve menopausal symptoms, protect your heart, increase cognitive strength, and lower allergic reactions

 

oil rice-bran-oil
Source: stylecraze

Cons 

Rice bran oil which is high in fiber can be block up the digestive tract further if you are suffering from ulcers or gastrointestinal tract condition. Rice bran oil is high in calories and should be used in moderation. Rice bran oil is dangerous for those with osteoporosis or hypocalcemia. If pregnant onsult your doctor before using rice bran oil.

 

Pros of using olive oil

Olive oil can help in protection against heart disease as it controls the LDL cholesterol while raises the HDL cholesterol. Olive oil is also rice in polyphenols that are important for betterment of our heart health. It reduces the risk of several types of cancer, including colon, breast, lung, ovarian and skin cancers. It is also good to damage the brain cells that cause Alzheimer’s.

oil olive-oil
Source: renegadehealth

Cons 

Olive oil is also high in calories like other oils so moderation in consumption should be exercised.

 

Pros of using Canola Oil

Canola is high in good fats and rich in fatty acids that are essential for us as our bodies can’t make them like Alpha-linolenic acid (omega -3 fatty acid) and Linoleic acid (omega -6 fatty acid) which help in protection against heart attacks and important for brain and for the growth and development of infants respectively. It is lowest among other oils in bad fats like saturated fats and Trans fats. It is free of cholesterol too while a good source of Vitamin E.

oil canola-oil
Source: livestrong

Cons 

Canola is a highly refined oil. Canola has to go through caustic refining, bleaching and degumming and all of these involve high temperatures or chemicals of questionable safety. As they are high in omega 3 and omega 6 fatty acids they can be easily stinking when exposed to oxygen and it needs to deodorized. The deodorization process removes large portion of goodness of omega -3 fatty acids thereby making it Trans fat. So it can be considered risky to use Canola.

 

So choose a combination of these after taking advice of your doctor for your everyday needs.

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