What are Edible Oils?
Edible means “fit to eat,” so edible oils are “eatable.” Cooking is the prime use of edible oils. They should be wisely selected, considering the long-term health risks they can pose.
Edible oils can be plant or animal-based.
Sources of plant-based oils include;
- Avocado
- Coconut
- Olive
- Sesame seeds
- Sunflower seeds
- Canola seeds
- Soybean seeds
- Flaxseeds
Sources of animal-based oils include;
- Animal fats(Lard, Tallow, and Butterfat) are sourced from cows, sheep, ducks, pigs, and chicken meat.
- Marine-based oils(Fish, Cod liver, Seal oils)
- Dairy-based oils(Butter oil, Milk fat)
Saturated and Unsaturated Fatty Acids:
| Saturated Fatty Acids | Unsaturated Fatty Acids |
| All carbons have single bonds |
Their carbons contain at least one double bond. Mono-unsaturated fatty acids have only one double bond. Fatty acids having more than one double bond are called poly-unsaturated fatty acids |
| They are solid at room temperature | They are liquid at room temperature |
| Saturated fatty acids increase LDL levels, the ‘bad’ cholesterol | MUFA & PUFA increase HDL levels, the ‘good’ cholesterol |
| They increase the risk of IHD | They are Cardioprotective |
| High melting point | Low melting point |
| As per the AHA, daily intake of saturated fats should not exceed 6% of total calories. | According to the USDA, the daily intake of unsaturated fats should not exceed 20-35% of total calories. |
| Sources: Poultry, pig, beef, palm oil, coconut oil, cheese, butter, whole milk, ice cream, sausages, hot dogs, cookies, pastries, and fries contain SFAs. |
Sources: Avocados, nuts, and olives are sources of MUFA, while sunflower, corn, soybeans, fish oil, walnuts, and flaxseeds contain PUFA. |
Fats and Obesity Correlation:
In a universally accepted context, all types of fat and cholesterol cause fat gain when taken in excess.
Identifying the fat that has the least fat-developing characteristic is crucial.
Saturated Fats;
Edible oils manufactured from saturated can cause obesity. A publication reveals a strong association between saturated fats and the development of obesity.
So, edible oils containing saturated fats should be avoided.
Unsaturated Fats;
Research reveals different types of fats and their correlations between obesity and coronary indices.
According to this research, saturated fats and PUFA intake were strongly correlated with obesity, while MUFA had a weak correlation with obesity and other indices.
Omega-3 Fatty acids had a significantly weak correlation with all indices except the cardiometabolic index.
Take Home Message:
Edible oils containing saturated fatty acids and cholesterol should be avoided due to their correlation with weight gain.
The following edible oils should be preferred because they contain unsaturated fats with weak weight-gaining characteristics.
- Olive oil
- Avocado oil
- Canola oil
- Flaxseed and Fish oil(Ω-3FA)
- Soybean and Sunflower oil(Ω-6FA)
In addition to preventing weight gain, they have anti-inflammatory, anti-oxidative, and anti-thrombotic effects that enhance overall physical well-being.
Medically Reviewed by
Dr. Talha Ibrahim
MBBS(NUMS, Pakistan), RMP