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Overview

Benefits of Vegetable Oil And Its Side Effects

Vegetable oils provide a plethora of health benefits such as reducing the risk of cardiovascular diseases, better metabolism and digestion, lowers chances of breast cancer, and provides omega-3 fatty acids to the body.

Table of Content

Vegetable Oil
Nutritional Value of Vegetable Oil
Nutritional facts Per 100 Grams
Health Benefits of Vegetable Oil
Decrease in Risk for Heart Disease
Decrease in Risk for Breast Cancer
Helps to boost the immune system
Helps in improving metabolism
Helps to promote cell growth
Promotes Growth
Lowers anxiety and depression
Helps in curing Acute pancreatitis
Olive Oil has Anti-Bacterial Properties
Prevents Osteoporosis
Improves digestion and reduces stomach ulcers and ulcerative colitis
Antioxidant property
Uses of Vegetable Oil
Side-Effects & Allergies of Vegetable Oil
Cultivation of Vegetable Oil

Vegetable Oil

A vegetable oil is a triglyceride extracted from a plant. The term 'vegetable oil' can be narrowly defined for referring only to plant oils that are liquid at room temperature, or broadly defined without regard to a substance's state of matter at a given temperature. For this reason, vegetable oils that are solid at room temperature are sometimes called vegetable fats. In contrast to these triglycerides are vegetable waxes that lack glycerine in their structure. Although many plant parts may yield oil, in commercial practice, oil is extracted primarily from seeds.

Nutritional Value of Vegetable Oil

Various oils have different nutritional components that help us but there are common elements such as vitamin E (Tocopherol), omega-3 and omega-6 fatty acids, polyunsaturated and monounsaturated fat and saturated fats. It contains 100% fats and lacks other important components like carbohydrates, calcium, iron, magnesium etc.

Nutritional facts Per 100 Grams

884 Calories
100 g Total Fat

Health Benefits of Vegetable Oil

Mentioned below are the best health benefits of Vegetable Oil

Decrease in Risk for Heart Disease

Vegetable oil may decrease the risk for developing heart diseases, according to a study conducted in State University of New York, Buffalo, and published by “The Journal of the American Medical Association” in February 1990. The researchers of this study also observed that the factors associated with the development of cardiovascular diseases, such as increased blood sugar level, increased blood pressure and increased serum cholesterol level, normalized in participants who included vegetable oils in their regular diet.

Decrease in Risk for Breast Cancer

According to a study conducted in Universita di Milano, Italy, and published in the November 1995 issue of the “Cancer Causes and Control” suggests that the regular use of olive oil and other vegetable oils may be beneficial in decreasing the risk for the development of breast cancer rather than those who consume butter and margarine.

Helps to boost the immune system

Vegetables oils like coconut oil contains lauric acid (monolaurin), which is known to reduce candida, fight bacteria and create a hostile environment for viruses.

Helps in improving metabolism

According to a study conducted in São Paulo State University, Brazil, and published in the October 2010 issue of the “Nutrition Journal” the intake of vegetable oil, particularly olive oil, may increase metabolism in obese people as olive oil contains phenolic compounds, substances that have antioxidant, anti-inflammatory and anti-blood clotting properties, which may possibly increase the body's metabolic rate.

Helps to promote cell growth

Oils like safflower, cottonseed, sunflower, almond and wheat germ are all rich in vitamin E which is required in the body for cell protection and development. It protects body tissues such as skin, eyes, breasts, testes, and liver.

Promotes Growth

Alpha-linolenic acid, a type of omega-3 fatty acids, are found in soybean, canola and flaxseed oil, an anti-inflammatory which is why they are highly recommended for people suffering from chronic heart, skin and digestive concerns.

Lowers anxiety and depression

Tyrosine, in sesame oil, has been directly connected to serotonin activity and release in the brain, which can help boost mood by flooding the body with enzymes and hormones that make a person feel happy.

Helps in curing Acute pancreatitis

Olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of acute pancreatitis (sudden inflammation of the pancreas). Researchers have found that the components of extra virgin olive oil can protect from acute pancreatitis.

Olive Oil has Anti-Bacterial Properties

Olive oil contains many nutrients that can inhibit or kill harmful bacteria. Studies have shown extra virgin olive oil to be effective against eight strains of bacteria, three of which are resistant to antibiotics.

Prevents Osteoporosis

Coconut oil has high levels of antioxidants that help to fight free radical which is a leading natural treatment for osteoporosis. Research on osteoporosis has found that coconut oil not only increases bone volume and structure in subjects, but also decreased bone loss due to osteoporosis.

Improves digestion and reduces stomach ulcers and ulcerative colitis

Coconut also improves digestion as it helps the body absorb fat-soluble vitamins, calcium and magnesium and thus helps to treat or prevent stomach ulcers and ulcerative colitis. Coconut oil can help improve bacteria and gut health by destroying bad bacteria and candida.

Antioxidant property

Some oils like Peanut oil, Almond oil and Wheat Germ oil are rich in vitamin E which benefits our body, by improving the immune system. It acts as an anti-oxidant and protects the different body tissues such as skin and eyes, prevents heart diseases. Vitamin E is an anti-oxidant controls free radicals, helps prevent blood clots and blockages in coronary arteries, thus helping in preventing cardiovascular ailments.

Uses of Vegetable Oil

Vegetable oil is used for cooking and baking pastries and breads frying. They are used as an ingredient or component for soaps, skin products, candles, perfumes and other personal care and cosmetic products. Some oils are particularly suitable as drying oils, and are used in making paints and other wood treatment products. They are also used to make biodiesel, which can be used like conventional diesel.

Side-Effects & Allergies of Vegetable Oil

Vegetable oils contain very large amounts of biologically active fats called Omega-6 polyunsaturated fatty acids, which are harmful in excess (except olive oil or coconut oil). Polyunsaturated fats tend to react with oxygen, which can cause chain reactions, damaging other structures and perhaps even vital structures like DNA. Sometimes these fatty acids tend to sit in the cell membranes, increasing harmful oxidative chain reactions. Omega-3 and Omega-6 fatty acids are used to make substances called eicosanoids in the body are unsaturated fats which are highly toxic and are associated with an increased risk of various diseases, like heart disease, cancer, diabetes and obesity. However, a little known fact is that vegetable oils often contain massive amounts of trans fats. In one study, increased Omega-6 in breast milk was associated with asthma and eczema in young children.

Cultivation of Vegetable Oil

Poppy seed, rapeseed, soybean, linseed, almond, sesame seed, safflower, and cotton seed were used since the bronze age throughout the Middle East and Central Asia.

All these vegetable oils are widely used today as a cooking oil or for others purposes.

Popular Questions & Answers

Sir I am 23 years old and I have belly. I try crunches and walking to reduce it but it can't so please give me diet and some list of exercises to reduce belly within 1 year.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Jabalpur
Hye. Thank you for your query. The pinchable fat you see is belly fat, also known as subcutaneous fat which increases due to bad food habits and sedentary lifestyle. While you can accumulate this type of fat by eating more calories than your body burns, there's a genetic and hormonal connection as well. Too much fat is harmful for the body. A diet filled with refined carbs, such as white bread packaged foods and junk, snack foods, is associated with increased subcutaneous belly fat. Thirty minutes of moderate-intensity aerobic exercise -- like a fast-paced walk or low-impact aerobics -- most days of the week helps you lose the belly flab. Alos, don't forget strength-training. You can't spot reduce, but you can tone and tighten your belly. While crunches and planks can help the abdominal area, include exercises that work all your major muscles -- arms, back, shoulders, glutes and legs is import for balance. Making the right food choices can also help you lose subcutaneous fat. Just cutting down food intake randomly or crashing diet is not going to solve the problem. Be sensible with food intake. Limit your intake of the refined carbs linked to belly fat. So, skip the white bread, packaged cereals, sugary cereals, biscuits, sweets and soda, and, instead, eat more whole grains, fruits and vegetables. Enjoy healthy sources of protein such as poultry, lean beef, fish, eggs, soy, beans, low-fat dairy, and fats such as vegetable oil, nuts and seeds. Eating healthy foods is critical to reduce belly fats.
40 people found this helpful

How to use olive oil for good health like good heart, weight reduction and to stay away from diseases.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator
Dietitian/Nutritionist, Mumbai
Hello, Olive oil contains MUFA which have heart friendly benefits.It can only be used for sauteing and cannot be used liberally in cooking.Any ol,irrespective of its benefits contribute enough calories to be lethal.Go slow.

I want to take nutritious food and how 2 get healthier and fit and healthy do some suggestion regarding healthier life and nutripus food 2avoid disease like diabetes and other related diseases.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
Hello lybrate-user, To be healthy, one should follow balanced diet. Balanced diet includes all the required nutrients in right amount. To achieve this we should include lots of fruits and vegetables, moderate amount of carbohydrates from cereals (rice and/or chapati), moderate amount of proteins (from pulses and animal sources like lean chicken, fish and from milk and milk products), fats (from refined or vegetable oil, mustard oil, olive oil, nuts like cashew, walnuts, almonds, etc). Keep your body hydrated by drinking 6 to 7 glasses of water daily. Smile often Stay stress free because one of the mail cause of diabetes is stress. Enjoy life. Thank you. Have a nice day!
2 people found this helpful

Last night I put on tretinoin 0.025 for my acne marks very next morning my skin was so rough and super dry I think my skin became a little dark too how long these side effects last and how can I get back my old skin?

MD - Homeopathy, BHMS
Homeopath, Vadodara
It all depends on individual... To get the normal and healthy skin you may consult for Homoeopathic treatment... You may start with Nux Vomica 200 one dose.

Popular Health Tips

Keep Your Heart Healthy With Ayurveda!

MD, Bachelor of Ayurveda, Medicine and Surgery (BAMS), PGDEMS, DNHE, DYA
Ayurveda, Mumbai
Keep Your Heart Healthy With Ayurveda!

The incidences of various heart ailments are on a mercurial rise. The problem is no longer related to old age. There are many young adults in their early 30's suffering from heart problems (mild to severe). Some people swear by conventional medications and therapies. There is no denying the effectiveness or credibility of conventional treatments, but one cannot neglect the side effects that come tagged along. Some of the advanced heart treatments are also very expensive. Does that mean one will never be able to enjoy a healthy and disease free heart? The solution to the problem lies in Ayurveda.

However, both current drug and Ayurveda agree that there are things you can do each day to keep your heart healthy and we have a few recommendations to help you. Pick maybe a couple and begin with those in the event that you like, then include a couple all the more at regular intervals until you are normally carrying on with a heart-healthy way of life. Reward your heart, as well as your whole physiology will be much obliged.

  1. Mitigate away stressAs indicated by ayurveda, a comprehensive way to deal with heart health obliges you to feed the passionate heart and also the physical heart. The heart is not only a pump — it's the origin of all feelings, whether it's bliss and elation or trouble and dissatisfaction.
  2. Develop the positive: While averting abundance stress is fundamental to keep the enthusiastic heart from squandering without end, effectively looking for mental and passionate prosperity can help the enthusiastic heart thrive. Ayurveda discusses ojas, the substance that looks afterlife.
  3. Eat right: Ostensibly the most basic stride you can take towards heart health is to eat a heart-accommodating eating routine. Pick new sustenances over prepared nourishments or remains; light sustenances over rich, rotisserie ones; and warm, cooked nourishments over chilly, overwhelming nourishments. An adjusted cell reinforcement Rasayana, for example, Brahma Rasayana is phenomenal healthful backing, and distributed examination affirms that Amrit decreases LDL cholesterol, which has been involved in plaque develop.
  4. Eat carefully: How you eat is as essential for heart health (and general health) as what you eat. Eat modestly, the perfect ayurvedic 'part' is the thing that fits in your two measured palms. Try not to skip suppers, since eating three dinners at general times every day "prepares" your processing to suspect and process your sustenance.

Practiced since ancient times, Ayurveda has gained immense recognition and popularity. Ayurveda believes that for a disease free health, the three energies or doshas- Vata, Pitta, and Kapha dosha should be in equilibrium. With Ayurvedic treatment, it is possible to enjoy a healthy heart provided one follows the Ayurvedic treatment and the healthy lifestyle modifications diligently.

Panchakarma: With Panchakarma, one can treat and manage almost all the health disorders including heart problems. The Panchakarma Therapy is carried out to detoxify the body of all the harmful substances and toxins. The detoxification involves five steps (each step specific to certain health conditions). The steps involved in Panchakarma are

  1. Raktamokshana (purification of the impure blood).
  2. Vamana (a person is given herbal medicines to vomit the toxins out of the system)
  3. Basti (involves clearing the rectum of the toxin products).
  4. Virechana (use of herbal and natural laxatives to flush out the toxins through fecal matter).
  5. Nasya involves the use herbal nasal drops to carry out the detoxification.

A person is also given Oleation (massaging the body with herbal oil) and Fomentation (made to sweat profusely) before carrying out the treatment to ensure that the toxin becomes soft and loose.

  1. Stress and anxiety can have a negative impact on the heart and should be avoided. Practicing meditation, yoga, listening to soothing music can work wonders to relieve the stress, doing the heart a world of good.
  2. Your diet can have an impact on the heart. The saturated and trans fats can be detrimental for your heart. Foods such as cakes, pastries, doughnuts, hydrogenated vegetable oil, margarine, cookies, pies are best left avoided. Instead, opt for the good fats (monounsaturated or polyunsaturated fats) such as ghee, olive oil, mustard oil, flaxseed oil, to name a few.
  3. Eat the right amount of food (preferably small amounts at regular time intervals). Overeating is unhealthy for the heart.
  4. Limit your alcohol intake. Quit smoking altogether.
  5. Avoid a sedentary lifestyle. Laziness and healthy heart just don't go together. Exercise regularly (morning or evening walk, jogging, aerobics, cycling, swimming, etc).
  6. Arjuna, Guggul, and Ashwagandha are wonder herbs that safeguard the heart from various ailments. In case you have a concern or query you can always consult an expert & get answers to your questions!
6227 people found this helpful

Is Whole Wheat Bread healthy?

Diploma in Clinical Nutrition, Certified Diabetes Educator, Diploma in Sport & Exercise Nutrition, Diploma in Human Nutrition, Lifestyle Medicine, BSC IN LIFE SCIENCES
Dietitian/Nutritionist, Bangalore

This is label of 2 bread brands of a very famous company. There is no difference in ingredients of brown and atta bread. There is only 32% whole wheat flour and rest is refined flour, including sugar, salt & vegetable oil (worst kind), additives and preservatives. So there is not much difference in white, brown atta, whole wheat & multigrain breads. In general, breads are not the best health foods to have. 

Coconut Oil (Nariyal Tel) - Is It Better Than Vegetable Oil?

Bachelor of Unani Medicine and Surgery (B.U.M.S)
Ayurveda, Jaipur
Coconut Oil (Nariyal Tel) - Is It Better Than Vegetable Oil?

In today's scenario, it's a general notion that people who eat oily and greasy foods are more likely to suffer from problems such as diabetes and obesity. And, use of oil in our daily routine is a necessity not only because of the flavor it adds but also due to the fact that they fulfill the requirement of essential fatty acids of our body. Thus, it is important that we must be very careful while selecting our cooking oil. 

Considering our changing health requirements, a number of studies have been carried out over the past few years to determine, cooking oils that are better than others and one such oil is coconut oil. It is due to the presence of medium-chain triglycerides (MCTs) in coconut oil, which makes it better for consumption than a number of other cooking oils available in the market. Also, research has shown that instead of the regular vegetable oil (like sunflower and groundnut oil), switching to coconut oil can help in reducing the risk of diabetes.  

Read on to know more about coconut oil, its benefits, and why it is less likely to cause diabetes when used as a cooking medium.

Coconut oil is extracted from coconut and people who are habituated to using a lot of coconut oil are relatively healthy. Take Keralites for instance, who are known for their lean frames, smooth and shiny complexion, and quality of hair and skin. Their diet contains a high amount of coconut oil, which is used in different ways, right from sautéing vegetables to deep-frying fishes. As, the coconut oil contains medium-chain triglycerides, is rich in antioxidants and contains lower amounts of saturated fat. In comparison to other vegetable oils, coconut oil is a complete contrast and is very healthy.


Difference between coconut and vegetable oils

  1. While vegetable oils contain long chain fatty acids, the coconut oil has medium chain fatty acids. The former gets stored as fat around our belly or buttocks. The latter, however, is used more readily for energy. The chance that coconut oil can get stored as fat is reduced and therefore the risk of diabetes decreases. 
  2. Using vegetable oils also reduces the chance of binding with insulin which in turn can affect the glucose absorption of our body. It also helps in improving glucose tolerance, insulin secretion and insulin sensitivity.
  3. Polyunsaturated fatty acids present in vegetable oil also promote the release of free radicals. These are the main drivers of chronic inflammation, of which diabetes is definitely a result. Thereby, switching to coconut oil will lower the chance of chronic inflammation, which in turn is helpful in reducing the risk of diabetes. 
  4. Vegetable oils also increase insulin resistance, which means that the body’s sugar is not metabolized, and is eventually converted and stored as fat. Coconut oil, in addition to preventing storage, also improves the metabolism of these and so does not promote fat accumulation.

Coconut Oil – A superfood

  1. Coconut oil is a superfood which is known to provide instant energy without shooting up the blood sugar levels.
  2. It contains medium chain fatty acids that are instantly used up for energy which reduces the chance of these fatty acids being converted to fat.
  3. Use of coconut oil as the cooking medium is better for weight management.
  4. It is also beneficial for managing overall skin and hair issues.
  5. Also as mentioned above, the presence of medium-chain triglycerides in Coconut oil prevents the development of organisms causing atherosclerosis, which leads to artery blockage, unlike other fats or oils.

So, switch to coconut oil today and reap the benefits without any delay. In case of a concern or query consult an expert & get answers to questions!

5986 people found this helpful

8 Foods to Be Avoided by Diabetic Patients!

MBBS
Diabetologist, Jabalpur
8 Foods to Be Avoided by Diabetic Patients!

A healthy diabetic diet can incorporate any sustenance with some restraint, the length of it permits you to keep your blood sugar levels inside target. Notwithstanding, 'control'might be hard to apply to a few foods in light of their high starch content. A few foods likewise appear to trigger longings or advance indulging. In the event that you have diabetes, it might be best to abstain from eating these foods, to avert issues with your blood sugar that could bargain your health.

1. Candy: One needs to avoid a number of confectionary items as they are high in sugar content, such as candy, cookies and syrups etc. Yet these below quality starches likewise cause an emotional spike up in the blood sugar levels and can add to weight increase, both of which can exacerbate diabetes confusions. Figure out how to fulfill your sweet tooth by nibbling on top notch starches, for example, crisp organic product.

2. Pretzels: Pretzels have a healthy picture, yet a look at the fixings list uncovers that their wholesome notoriety is horribly undeserved. Almost every brand is produced using the same fundamental fixings:

White flour (wheat flour that has been stripped of its supplements and fiber), yeast, salt, vegetable oil, corn syrup. It's conspicuous from its not very impressive fixing list that this prevalent nibble is basically without sustenance.

3. Nibble pastries and cakes: It's regular learning that snacks that are packaged and heated products are stacked with sodium, sugar, white flour as well as additives. Their perilous combo of refined flour and sugar spikes blood sugar as well as advances irritation, which meddles with insulin's capacity to work legitimately.

4. Bacon: Notwithstanding entire fat dairy foods, greasy or marbled cuts of meat additionally convey a powerful measure of soaked fat, which starts aggravation in the body and prompts different symptoms.

5. Milk: For those with diabetes, a diet high in immersed fat can decline insulin resistance. Keep entire milk out of the ice chest and get 1% (low-fat) or skim (nonfat) milk. Additionally, attempt your best to maintain a strategic distance from other entire milk dairy items like cream, full-fat yogurt, normal cheddar and cream cheddar; rather, pick their decreased fat partners at whatever point conceivable.

6. White Bread: Refined starches in white rice, white bread, and any structured with white flour and white pasta, act a great deal like sugar one time in the human body begins to process them. Thusly, much the same as sugar, refined starches meddle with glucose control and ought to be stayed away from by those with diabetes.

7. French Fries: Trying too hard on oily, signed foods can prompt weight pick up and wreak devastation on the blood sugar you have. Potato chips, French fries, and doughnuts happen to be especially terrible decisions for diabetics since they're made with carb-substantial, dull fixings, which can bring about levels of blood glucose level for shooting up.

8. Natural product juice: While entire fruits are a healthy, fiber-rich starch choice for diabetics, the same can't be said for organic product juice. If you wish to discuss about any specific problem, you can ask a free question.

5247 people found this helpful

Mustard Vs Vegetable Oil - Which One Should You Really Use?

Diploma In Dietitian Health and Nutrition, Pursuing Diploma In Dietetics,Nutrition and Health Education
Dietitian/Nutritionist, Kolkata
Mustard Vs Vegetable Oil - Which One Should You Really Use?

Vegetable Oils are the oils that are obtained from various plants and their sources. They comprise of different types of oils which are procured from sources like seeds, herbs, nuts, legumes and fruits. Common examples of vegetable oils are olive oil, soybean oil, corn oil, safflower oil and peanut oil.

Mustard oil is also, in fact, a vegetable oil as is extracted from the seeds of the mustard. Mustard oil is used a lot in traditional cooking. However, today, most people like to use new varieties of vegetable oils. But how healthy is this trend?

Mustard oil is a vegetable oil obtained from mustard seeds. It is dark yellow in colour and has a pungent odour. Its main benefits are

  1. Mustard oil contains good unsaturated fats. These fats don't get deposited in your blood vessels.
  2. It contains Omega-3 and Omega-6 fatty acids that reduce blood cholesterol levels.
  3. Mustard oil also contains ‘Glucosinolate’, a substance that has antimicrobial properties. Thus, the oil is effective against infections.
  4. Due to its anti-inflammatory properties, mustard oil is very good for people with irritable bowel syndrome as it helps reduce inflammation along the lining of your stomach.

Vegetable oils

  1. In comparison to mustard, vegetable oils are tasteless and are known to adapt to the food’s natural taste, due to which consumers often pick them up over mustard.
  2. Almost all vegetable oils are cholesterol-free, but they do contain some saturated and unsaturated fats and saturated fats, as we know, do play a role in blood cholesterol level.
  3. Each one of the vegetable oil such as olive, sunflower and groundnut have some benefits and negatives. Let’s take a quick look at the oil profiles of these three common vegetable oils before you select the oil for cooking in your kitchen.

Oil profile

  1. Groundnut: It is high in MUFA or monounsaturated fats and PUFA or polyunsaturated fats, and both of these help in lowering low-density lipoprotein (LDL) or bad cholesterol. Groundnut is also a good source of vitamin E, an antioxidant with anti-cancer properties and skin benefits.
  2. Sunflower: What’s perhaps the best thing about this oil is its light flavor that doesn’t overpower other ingredients. It also contains a protein that helps regulate blood glucose levels.
  3. Olive: It’s high in MUFA, so it’s linked to lower risk of heart disease and breast cancer. Extra virgin oil is rich in natural plant antioxidants and these can protect against damaging free radicals. The oil is reasonably high in saturated fats, so it should be used sparingly.

You can choose the oil for yourself keeping the above guidelines in mind, as no oil is best for all. You need to match the oil with your cooking style and health needs to get the best out of it. We recommend that you mix two oils and cook. This way you get the best of the best.

In case you have a concern or query you can always consult an expert & get answers to your questions!

6607 people found this helpful

Table of Content

Vegetable Oil
Nutritional Value of Vegetable Oil
Nutritional facts Per 100 Grams
Health Benefits of Vegetable Oil
Decrease in Risk for Heart Disease
Decrease in Risk for Breast Cancer
Helps to boost the immune system
Helps in improving metabolism
Helps to promote cell growth
Promotes Growth
Lowers anxiety and depression
Helps in curing Acute pancreatitis
Olive Oil has Anti-Bacterial Properties
Prevents Osteoporosis
Improves digestion and reduces stomach ulcers and ulcerative colitis
Antioxidant property
Uses of Vegetable Oil
Side-Effects & Allergies of Vegetable Oil
Cultivation of Vegetable Oil