“Mixing the goodness of many things gives you the ultimate super-good thing.” -This is the thought of many Indian consumers while looking for the best cooking oil. As a result, the types of cooking oils that are quick-picked are the blended edible oils. These oils are marketed as healthier, claiming to combine the goodness of two to three different types of vegetable oils, which appeals to consumers. But are they really as healthy as they seem? Are these blended cooking oils truly better than cold-pressed extra virgin olive oil? Let’s find out.
What is Blended Cooking Oil?
The Food Safety and Standards Authority of India (FSSAI) permits mixing of two vegetable oils and the optional third, chia oil or flaxseed oil, in a blended cooking oil. This means you can have no more than three oil blends. It is important that the content contribution of each oil needs to be a minimum of 20% of the total content of the blended cooking oil. The third oil can be added up to 5% only. The common oil combinations in blended cooking oils sold in the Indian market are as follows:
- Rice Bran Oil + Sunflower Oil
- Rice Bran Oil + Safflower Oil
- Olive Oil + Rice Bran Oil
- Canola Oil + Flaxseed Oil
- Rice Bran Oil + Soybean Oil
- Rice Bran Oil + Flaxseed Oil + Soybean Oil
- Rice Bran Oil + Sesame Oil
- Canola Oil + Olive Oil
- Coconut Oil + Sesame Oil
- Soybean Oil + Sunflower Oil + Canola Oil
- Olive Oil + Sunflower Oil
- Peanut Oil + Canola Oil
Blended cooking oils are marketed in India, claiming multiple health benefits. Many oil brands label their blend to be heart-friendly, claiming to have the appropriate levels of unsaturated fats – monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). They are marketed as reducing inflammation and cholesterol, similar to other healthy oils. But the million-dollar question here is – Are these blended oils healthier than the best cooking oils in India, like the cold-pressed extra virgin olive oil (EVOO)?
Blended Cooking Oil and Extra Virgin Olive Oil
There are many types of cooking oils used in the Indian kitchen, each having a different nutritional profile. Whether blended or standalone cooking oils, they all have common ingredients like MUFA, PUFA, saturated fats, energy, cholesterol, etc. For blended cooking oils, quantity and quality of these ingredients are important; if in a desirable amount, they serve health, else can have adverse health issues, especially heart-related problems. This is the reason why many health-conscious Indian households do not prefer blended cooking oils and have their faith in the healthy cooking oil – cold-pressed extra virgin olive oil. EVOO is slightly priced high, but its purity is unquestionable.
Why Cold-Pressed EVVO is a healthier cooking oil?
Extra virgin olive oil is long known for its purity and health-enhancing properties. Olive oil, particularly cold-pressed EVOO, is quite popular in the Mediterranean region. It is deeply rooted in the region’s diet and lifestyle. Cold-pressed EVOO is rich in monounsaturated fats, which helps in lowering the bad (LDL) cholesterol and maintaining good (HDL) cholesterol levels, helpful for heart health. If you compare the health benefits of EVOO with blended cooking oils, cold-pressed extra virgin olive oil always top the list.
Richer in Heart-Healthy Fats
Cold-pressed extra virgin olive oil is rich in monounsaturated fats, primarily oleic acid, which inherits properties that benefits cardiovascular health. These healthy fats hold potential to reduce low-density lipoprotein (Bad cholesterol) levels in the blood, which helps in preventing plaque build-up in the arteries, thereby reducing chances of strokes or heart attacks.
Blended cooking oils often include oils like soybean, sunflower, or palm, which can be high in omega-6 polyunsaturated fat. Omega-6 essential fats are healthy but should be consumed in moderation. If the consumption of Omega-6 fats is higher and is not in the right proportional balance with Omega-3 fats, it may lead to inflammation and heart disease. Blending oils requires precision, as each oil has a unique composition. Some contain high levels of saturated or trans fats, which can harm heart health. It becomes quite challenging to maintain the right nutritional profile, making blended cooking oils a little less popular in India.
Higher Antioxidant Content
Extra virgin olive oil is rich in antioxidants, particularly polyphenols and vitamin E. These health-beneficial compounds exhibit anti-oxidative effects, i.e., they prevent unstable molecules from damaging cells, breaking the chain reaction of oxidation. The cold-pressing process ensures these compounds are preserved, as no heat or chemicals degrade them.
Blended oils are typically made from refined oils, which undergo high-heat processing, bleaching, and deodorizing. These processes destroy most naturally occurring antioxidants, leaving the oils with minimal protective compounds. Without antioxidants, blended oils offer little protection against oxidative stress or inflammation, and some may even contain oxidized compounds from processing that could harm health.
Minimal Processing Preserves Nutrients
Cold-pressed extra virgin olive oil is produced by mechanically pressing olives at low temperatures (below 27°C) without the use of chemicals, heat, or solvents. This cold-pressing method preserves the oil’s natural nutrients, including monounsaturated fats, polyphenols, vitamin E, and other bioactive compounds, which means this method guarantees purity and nutritional integrity.
Blended oils are made from a mix of oils that are typically refined using high heat, chemical solvents, bleaching, and deodorizing. These processes deplete nutrients like antioxidants and vitamins, leaving the oil with less nutritional value. Refining can also introduce trace amounts of trans fats or chemical residues, which may pose health risks over time, especially with frequent consumption.
Switch to Healthy Cold-Pressed Cooking Oil – Jivo Cold Pressed Extra Virgin Olive Oil
Jivo, one of the popular cooking oil brands in India, is known for its range of healthy cold-pressed cooking oils, especially its Cold-Pressed Extra Virgin Olive Oil. This reputed cooking oil company is also the largest seller of cold-pressed canola oil in India, supported by a wide network of distributors and retailers. Jivo’s EVOO has also gained popularity across the country for its natural processing and high nutritional properties. This most loved cooking oil is perfect for salads, marinades, and low-heat cooking.
Health Benefits of cold-pressed extra virgin olive oil
- Heart Health: High in oleic acid, reduces LDL cholesterol and supports cardiovascular health.
- Antioxidant-Rich: Polyphenols and vitamin E combat oxidative stress, lowering chronic disease risk.
- Blood Sugar Control: Improves insulin sensitivity, aiding type 2 diabetes management.
- Brain Support: Polyphenols may reduce dementia risk by 28% with daily use.
- Anti-Inflammatory: Eases arthritis and supports gut health.
- Weight Management: Promotes fullness, helping control appetite.
- Bone Health: Vitamin K strengthens bones, reducing fracture risk.
- Digestive Aid: Enhances gut health and metabolism.
| Aspect | EVOO | Blended Cooking Oil |
| Composition | 100% olive oil, high in monounsaturated fats (~70-80%). | Mix of oils (e.g., soybean, canola), higher in polyunsaturated/saturated fats. |
| Heart Health | Lowers LDL cholesterol, boosts HDL, reduces heart disease risk. | Moderate benefits; some blends may increase inflammation. |
| Antioxidants | Rich in polyphenols, fights oxidative stress. | Low or no antioxidants due to refining. |
| Anti-Inflammatory | Strong anti-inflammatory effects, supports gut health. | Limited; high omega-6 blends may promote inflammation. |
| Blood Sugar | Improves insulin sensitivity, aids diabetes management. | Minimal impact; some blends may worsen insulin resistance. |
| Best Use | Salads, dressings, low-heat cooking. | High-heat cooking (e.g., frying). |
Switch over to the Healthy Oil now !
Blended cooking oils are considered healthy only if they contain beneficial nutrients in the right balance and proportion. If substances like saturated fats, trans fats, or cholesterol are present in high quantities, they can negatively impact heart health.
Why take the risk?
Switch to Jivo Cold-Pressed Extra Virgin Olive Oil or explore other healthy cooking oils from Jivo – for your heart and overall well-being.