Harms of reheating cooking oil

We are facing a global health crisis due to vast environmental changes, lifestyle choices, abundance of food and the carelessness towards health & wellbeing. The development of medical science & its ability to extend life expectancy has given people the excuse to forgo healthy choices, forgetting that it is the quality of life that matters; not the quantity.

One of the very many factors that has contributed to the rise of non-communicable diseases like obesity, hypertension, diabetes & cancer is the use of reheated cooking oil & the habit of deep-frying/ cooking in high temperatures in a regular basis.

Many countries around the world, including Singapore, advocates people to make sure cooking methods are changed & oil is not reheated and used over and over again for subsequent cooking.

Source: https://medicircle.in/disadvantages-of-consuming-reheated-oil

What happens when oil is being reheated?

One of the biggest health risks which is on the steady rise is colorectal cancer. The number is expected to hit 24 million by 2035. Colorectal cancer (CRC) is the third most commonly diagnosed and leading cause of cancer deaths in both men and women.

Although there are many environmental chemicals have been implicated as the contributing factors to colorectal cancer in humans, one group of chemicals, the polycyclic aromatic hydrocarbons (PAHs) have gathered the most attention as they are formed during cooking at high temperatures.

Repeated heating of oils at high temperatures (160–190 °C) over a long period of time causes the oil to undergo thermal oxidation, hydrolysis and polymerisation with a configuration change of fatty acid from cis to trans isomers. This leads to deleterious health effects which are life-threatening.

Source: https://www.chemistrysteps.com/what-is-the-trans-fat-in-food/

What are the different type of oils being used in Indian cooking today?

The most preferred choice of cooking oil for Indian cooking has always been sesame oil, coconut oil, groundnut oil. There was a point in time when refined sunflower oil was booming in the market, but awareness has been created and people now understand that heavily refined oil has been stripped off of its nutritional value.

Today, with the promotion of mediterranean diet, olive oil and avocado oil has also become famous and it is being sought after for cooking in many households. However, these oils are not as suitable for Indian cooking method which predominantly has a style of high heat cooking followed by simmering.

Source: https://recipes.timesofindia.com/articles/kitchen-hacks/how-to-use-the-right-cooking-oil-for-your-recipes/photostory/63169742.cms

Sesame oil with 85% unsaturated fatty acid is introduced as stable oil against oxidation, due to the presence of lignans and tocopherols; and sesame oil is the most preferred oil for Indian cooking. It is important to understand that using the oil which has been use by our ancestors is most well-suited for out body types as our genetics plays a huge role in accepting & incorporating our nutrition into the development and maintenance of our health.

Smoking points of some of the most frequently used cooking oil:

• Olive oil (light & extra-light): 190°C – 200°C (Moderate)

• Extra virgin olive oil:  190°C (Moderate)

• Rice bran oil: 232°C (High)

• Grape seed oil: 216°C (Moderate-High)

• Unrefined coconut oil: 177°C (low-moderate)

• Unrefined sesame oil: 185°C (moderate)

• Unrefined groundnut oil: 294°C (High)

• Unrefined Avocado oil: 250°C (High)

Choose your cooking oil wisely according to your cooking methods. You should prefer oils that have a higher smoke point for cooking in high temperatures & never reheat and reuse your cooking oils.

To prevent the risk of chronic diseases, please be mindful of your cooking methods and food choices; good health starts from home.