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List of the best cooking oils for weight loss and list of the worst ones. You may also be thinking that let’s get a readymade list of best cooking oil for weight loss.   But here we would like to caution you not to trust any list blindly. You need to make a science-based decision and not fall prey to marketing gimmicks. The purpose of this article is to reveal the science based secrets behind oils. So that you can decide for yourself which oil will become your partner not only in your weight loss journey but also in your overall health. Oil is a hurdle in weight loss – Myth or Truth ? Fat is a macronutrient, just like proteins and carbohydrates. According to experts, we should take 25 to 35% of our calories from fats. However, excess fat and that too unhealthy fat leads us to obesity and heart diseases. Is the consumption of oils a hindrance to weight loss? This is a myth. However consuming unhealthy oils is definitely pushing us towards obesity. So let us know what a healthy oil should be like that can go along with our weight loss and healthy lifestyle goals. This understanding will help us find the best cooking oil for weight loss Oils and Weight Loss – The Scientific Connection Every oil is primarily a mix or is made up of 4 types of fats or fatty acids – 1. Unsaturated Fatty Acids – Unsaturated fatty acids are the healthiest of the four fatty acids. There is always a double bond between two carbon atoms in their chemical structure. Unsaturated fatty acids are further present in every oil in the form of monounsaturated fats (Omega 9) and polyunsaturated fats (Omega 3 & Omega 6).  The presence of unsaturated fatty acids in the oil makes that particular oil healthy. And the perfect ratio of Omega 6 to Omega 3 makes that oil the healthiest. 2. Saturated Fatty Acids –  If we are looking for the best cooking oil for weight loss, then the amount of saturated fatty acids in the oil should be very low. In other words, the oil should not contain more than 20% saturated fatty acids. They are solid at room temperature. In their chemical structure, there is always a single bond between two carbon atoms. In a nutshell, the less saturated fatty acids any oil has, the healthier it will be. 3. Trans Fatty Acids –  Trans fatty acids are also called industrial fatty acids. They are the most dangerous for health. These are found inside chemically processed vegetable oils and apart from heart diseases, obesity, liver related serious diseases, they also cause diseases like cancer. In nutshell, Healthy oils means natural oils not chemically refined or hydrogenated versions of oils. You can say that there should be zero trans fat in healthy oil. And it should not contain any chemical that turns later into trans fat when fried. 4. Cholesterol – If you are taking fats from plant sources, then rest assured that your oils will not contain cholesterol. However it is an integral part of fats from animal sources. So is cholesterol consumption good for us? No, because according to experts, our body is capable of producing cholesterol as per its requirement. Let us summarize the science of oils for weight loss – Most unsaturated fats i.e. healthy fats. Along with that, Omega 6 should not be too much compared to Omega 3. Ideally Omega 6 should not be more than 4 times than Omega 3. Saturated fat should constitute below 20 % of the total fats. Trans fats should be completely absent. Apart from this, no chemical should have been used in the process of oil extraction. This is required to eliminate the risk of trans fats generation during high temperature cooking like frying. Last but not least cooking oil for weight loss should not contain cholesterol. List of best Oils for Weight Loss? Let’s Check out the list and choose yourself – 1. Olive Oil – Monounsaturated fatty acids present in olive oil are considered effective in reducing high cholesterol and weight. Some experts do not consider its use suitable for high temperature cooking. However, feel free to use it as a salad dressing. Omega 3 is almost negligible in olive oil. The abundance of Omega 6 in comparison to Omega 3 thus prevents olive oil from topping the list of best cooking oil for weight loss. 2. Sesame oil – Two antioxidants named Sesamol and Sesaminol, which also have anti-inflammatory properties, are known behind the weight loss properties of sesame oil. Medicinal properties of sesame oil have been mentioned in Atharvaveda 5500 years ago. Sesame seeds were cultivated on a large scale in the Harappan culture. It is widely used in Ayurveda. Pure sesame oil has been used to control diabetes and blood sugar. Although the unbalanced ratio of Omega 3 and 6 does not make it the best oil for weight loss. However, 100 % Pure, Natural and chemical free sesame oil has been shown to be very beneficial in weight loss and overall health. 3. Flaxseed Oil – Flaxseed is also called a treasure full of plant-based Omega 3. These high levels of Omega 3 help a lot in stabilizing the balance of Omega 3 and 6 in your body. Flaxseed oil is considered a great oil not only for weight loss but also for overall health. But the smoke point of flaxseed oil is also low like olive oil. According to experts, this oil is not at all suitable for high temperature cooking. However, very good results can be achieved by using it as a salad dressing. 4. Rice Bran Oil – The unsaturated fatty acids and vitamin E present in rice bran oil are considered good for weight loss. It also has a very good smoke point which makes it suitable for high temperature cooking. But rice bran oil is extracted from rice flakes. Various chemicals are

Use of Fish Oil and why substitutes for fish oil for vegetarians are needed – Fish oil, as we know, by taking it we can protect ourselves from very serious diseases. Especially heart diseases, liver related problems, cholesterol, blood pressure, high triglycerides. It has a significant impact on problems related to hormonal imbalances like PCOD or PCOS. But taking fish oil is not possible for everyone. Hence it is important to reveal substitutes for fish oil for vegetarians.  Apart from this, a class of non vegetarians are avoiding it due to the threat of increasing pollution in the sea. Our oceans are now turning into scrap yards of heavy metals, radioactive substances, industrial pollutants and microplastic waste. So if you are also one of those who want to avoid fish oil for these obvious reasons. Then In this article we will discuss in great detail and will expose hidden amazing substitutes for fish oil for vegetarians. What are Omega 3 Fats and their different types ? As we told you, fish oil is effective in many diseases. But what is the special thing in it that is making it so effective? So here it would be interesting to tell you that the secret behind its power is Omega 3. So let us first know what omega 3 fats are ?  Omega 3 is a very broad topic but we can start by knowing that it falls under the category of polyunsaturated fats. They considered the healthiest fats for mankind. These omega 3 fatty acids can be divided into these broad categories – ALA (alpha linolenic acid) – These ALA omega 3 fatty acids are considered most effective in heart diseases. They are essential fatty acids that our body cannot make on its own. So it is very important to include them in your diet. Fortunately the only way to get them from our diet is a vegetarian diet. Hence it is important for you to know substitutes for fish oil for vegetarians. Detailed information about their sources will be found in this article. eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain polyunsaturated fatty acids that are obtained from fish oil or fatty fish. However, ALA Omega 3 allows our body to produce both of these fatty acids on its own. It means, if ALA Omega 3 from vegetarian sources are consumed in moderation then our body is capable of converting it into long chain DHA and EPA fatty acids. Some groups definitely do question its low conversion rate which is around 15%. But it has been proven in studies done on different levels that individuals consuming moderate amounts of ALA Omega 3 fatty acids were found to have healthy levels of DHA and EPA fatty acids too. So this looks to be good news for all vegetarians. Also for those people who want to avoid fish oil because of fear of contamination due to pollution of heavy metals, radioactive material, industrial pollution, microplastic threats or any other reason. Omega-3 health benefits Omega 3 is an integral part of the most basic building blocks of the human body i.e. cells. Hence the deficiency of Omega 3 affects both your mental and physical abilities. Our brain itself is made up of around 18 – 22 % of Omega 3 Fatty acids. Its deficiency has a direct impact on our mental ability. Specially on the ability of children to think and understand. You can say that the whole central nervous system gets affected by it. Whether it is behavioral disorders in small children and teenagers or Alzheimer’s disease in the elderly – deficiency of omega 3 is the main cause of it. Because Omega 3 deficiency adversely affects your cardiovascular system and respiratory system. Its deficiency has damaging effects on endocrine system as well as complete immune system. Due to which you feel a decrease in your physical abilities. This further makes you face heart-related diseases like high blood pressure, high cholesterol, high triglycerides, non alcoholic fatty liver and even early age heart attacks etc. Deficiency of Omega 3 is pushing a larger part of the population towards lung related problems and weak immune system. Diseases related to hormonal imbalances like thyroid, PCOD and PCOS are also on a rise. So consuming Omega 3 in appropriate quantities is a very underrated solution. It can prove effective in saving a very large population of ours from all these diseases. The Power of Plant-Based Omega-3: As already informed in this article, ALA Omega 3 can be availed only from plant sources. Further it is an essential fatty acid which the human body cannot produce on its own. So this means that consuming this plant based ALA omega 3 fatty acid through your diet is most important for your health. One more unique characteristic of this fatty acid makes it most powerful. It is its unique strength of getting converted into DHA and EPA omega 3 fatty acids. Means, ALA Omega 3 fatty acid is the precursor of DHA and EPA fatty acid. Questions are often raised on its conversion rate. However, in various researches, this plant-based omega-3 has been found to be complete and powerful. This ALA omega-3 can be found in certain seeds and nuts. People often try to fulfil their requirement through these whole seeds and nuts. But if we want to get the real power of plant based omega 3 then we have to include its concentrated form in our diet. Concentrated form ! Yes, Not Whole Seed but Pure Seed Oil. You will find many articles where seeds and nuts are mentioned as the source of ALA omega 3. But the difficulty of including seeds in the diet and the lack of time in today’s fast lifestyle is making it difficult to reap the benefits. Further eating too much raw seeds can cause bloating and digestive problems. So a secret solution to unleash the power of plant based omega 3 is to include concentrated form i.e. Seed Oil in your