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Nuts Contains the healthy oils.
For Cooking purpose use a mixture of oils.
Do include a small qantity of mustard oil in the diet !
Home >> Feel The Power >> Fatty acid composition of common fats and oils
 
     
     
     
 
   
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  Dietary fats: Sources
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Fatty acid composition of common fats and oils

Fats and oils (g/100 g.)

Saturated

Monoun Saturated

Linoleic

Alpha linolenic

Predominant
  fatty acids

Coconut  

91

 7

2

< 0.5

Saturated

Palm kernel

82

15

2

< 0.5   

Saturated

Ghee a,b

65

32

2

< 1.0

Saturated

Vanaspati b        

24

19

3

< 0.5

Saturated

Red Palm Oil   (raw)    

50

40

9

< 0.5

Saturated +
Monounsaturated

Palm Oil

45

44

10

< 0.5

Saturated +
Monounsaturated

Olive   

13

76

10

< 0.5

 Monounsaturated

Groundnut

24

50

25

< 0.5

Monounsaturated

Rape/Mustard c,d

8

70

12

10

Monounsaturated

Sesame

15

42

42

1.0

Mono and Poly
Unsaturated

Rice bran

22

41

35

1.5

Mono and Poly
Unsaturated

Cotton seed

22

25

52

1.0

Polyunsaturated

Corn

12

32

55

1.0

Polyunsaturated

Sunflower

13

27

6

<0.5

Polyunsaturated

Safflower

13

17

70

<0.5

Polyunsaturated

Soybean

15

27

53

5.0

Polyunsaturated


A : Mainly short and medium chain fatty acids (Coconut 77 %, Ghee 25 % ).
B : Tran's fatty acids (Ghee 2%, Vanaspati 53%).
C : Long chain monounsaturated fatty acids (50% erucic acid and 5%  eicosenoic acid).
D : Good source of alpha-linoleic acid.

Trans Fatty Acid

Commonly known as vanaspati, these are the most harmful of the dietary fats. They are more atherogenic than saturated fats and can raise total cholesterol and LDL-C ("bad cholesterol") and lower HDL-C ("good cholesterol"). Eliminating trans fats (Vanaspati) from the diet is very important to prevent Cardiovascular Disease. Read food labels carefully & avoid foods which mentions trans fats (partially & hydrogenated vegetable oils).

Beware : Trans fats are the commonly used in most restaurants, fast-food chains, commercial baked foods and Indian sweets and savouries. The food industry uses trans fats as they are cheaper & they are known to impart a longer  shelf life to the food products.

Cholesterol

Cholesterol is synthesized in the body and hence is not essential in the diet. Dietary cholesterol raises plasma total cholesterol, LDL-C, HDL-C levels. Foods high in saturated fat are also sources of dietary cholesterol & hence consumption of these foods should be moderated.
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