1.Health tips

Choose & Use your cooking oils with care

"Modern man who flouts the principle of moderation in every aspect of life endangers his health and wellbeing…Care should be taken to see that the food consumed does not have much fat content, for the fats consumed in large quantity are detrimental not only to one’s physical health but also to one’s mental health…Consumption of large quantity of fat is the cause of cardiovascular diseases.”…Sri Sathya Sai Baba¹

1. Nature of cooking oils:

Cooking oil is fat extracted from plants (nuts, seeds, fruits, olives, grains, or legumes) through a mechanical or a chemical process. It is then purified, refined, or chemically altered to improve taste, texture, and shelf life. Fats are composed of saturated fats, trans-fats (hydrogenated), mono and polyunsaturated fats, collectively called fatty acids. Saturated and trans-fats are normally associated with the risk of coronary heart disease. Omega-3 vital for heart, brain, and eyes and omega-6 for energy are essential polyunsaturated fatty acids not produced by the body. Omega-9 is a healthy monounsaturated fat which can be produced by the body.^2-9

1.1 Need for fatty acids: Fatty acids help the body to absorb the essential vitamins A, D, E, and K to boost immunity, produce important hormones, support cell growth, protect the organs, keep eyes, bones, skin, and hair healthy, energise, and keep the body warm. A spoonful or two (maximum) of oil in salads makes them more nutritious say research findings. Most cooking oils have heart-friendly anti-inflammatory poly and mono-unsaturated fats, and are low in saturated fats. It is crucial in our daily intake of food to have a ratio of 1:1 to 4:1 of omega-6 and omega-3 fatty acids (hereafter called ratio). Omega-6 is present liberally in all cooking oils but sources of omega-3 are very limited. As high omega-6 inhibits the absorption of omega-3, we need to include vital nutrients like vitamins B6 & B7 and minerals like magnesium and zinc in our diet to help its absorption.⁷ So, fats should not be viewed in isolation but as part of a healthy diet.^2-9

1.2 Smoke point of oils: Smoke point is the temperature at which an oil starts smoking or burning. All refined vegetable oils have a high smoke point between 200C to 270C. Most of the unrefined oils have lower smoke points and can be used for low-heat cooking.¹⁰ The structure of all oils begins to break down as it reaches its smoke point losing all its nutrients and flavour; it starts to release free radicals that can damage health. Standard home cooking is done at much lower temperatures: Boiling/steaming 100C, pressure cooking 120C, stir-frying 120C, and deep-frying 160C to 190C.¹⁰

1.3 Cold-pressed oils are beneficial: Cold-pressed, unrefined oils close to nature are ideal for health, especially organic, as they do not lose their beneficial properties during extraction. Preferably, they should not be heated; they are apt for salads, sauces, smoothies, etc to get the full benefit, though some may be used for sautéing or stir-frying.^10,11

1.4 Intake: Any oil, considered healthy or otherwise, is essentially fat (9 calories/g). How much oil to take depends on age, gender, and level of physical activity, and consumption of other fatty substances. Keep it to the minimum between 25-30% of total daily calorie intake; within this limit, saturated fat should be less than 10% and trans-fats less than 1%.¹²

1.5 Storage: All oils are sensitive to heat, light, and exposure to oxygen. Sunlight destroys vitamin E. Store cooking oils in a dry, cool, dark cupboard, to retain their taste and quality, never near a stove or any source of heat. With time oils oxidise and develop free radicals responsible for diseases. Discard any oil that smells “off”.^3,4,5

There are more than 100 cooking oils.¹³ This study covers 23 major oils including ghee the only exception which is not of plant origin. Usage of oil for salads, smoothies, dips, spreads, etc refers to cold-pressed and unrefined oil.

2. Commonly used cooking oils (generally with high omega-6 content and used for cooking with heat): 

2.1 Almond oil: A good source of vitamin E, it is easily ingested by drinking it from a warm tablespoon. Can be used for cooking, low-heat baking and stir-fries, though best for salad dressing and flavouring. This oil balances the cholesterol levels, can prevent cancer and diabetes, keeps the colon and rectum healthy, relieves earaches, clears dark circles under the eyes, and is a natural remedy for eczema and psoriasis.¹⁴

2.2 Avocado oil: Made from avocado fruit pulp, it is one of the best cooking oils with the highest smoke point, apt for frying, roasting, baking, or grilling. Ideal in salads, smoothies, dips, and spreads. Studies show it prevents diabetes, cataracts and macular degeneration, and skin problems like psoriasis. It is used in treating digestive diseases, neurological issues, autoimmune conditions, and skin injuries. It has a prescription drug status in France because of its proven ability to reverse arthritis.¹⁵

Caution: Those on blood thinners should consult their physician as this oil may react with them.¹⁵

2.3 Butter oil (Ghee): A healthy fat produced by heating butter and rich in fat-soluble vitamins. Clarified butter made from the milk of grass-fed cows has a better ratio (1.5:1) than most other oils. Cooking in ghee would be beneficial for healthy vision and digestion, strong bones, and glowing skin.^9,16,17

2.4 Canola/Rapeseed oil: It is high in monounsaturated fat like olive oil, low in saturated fat, with an excellent ratio of 2:1. Is widely used in cooking and food processing due to its affordability and versatility.¹⁸

Caution: Largely highly processed, partially hydrogenated, and genetically modified.¹⁸

2.5 Coconut oil: It is highly heat resistant; studies have shown that even after 8 hours of continuous deep frying at 185C its quality remains acceptable. Like avocado oil, this is considered better than other oils for frying. A unique oil, with sufficient scientific evidence to show it is excellent for health with many medicinal properties. Though viewed with apprehension due to its high level (90%) medium-chain saturated fat content, half of its fat content is lauric acid which can prevent several diseases.¹⁹ Refer to earlier newsletters²⁰ for its unique benefits and caution.

2.6 Corn oil: It is known to be a highly refined vegetable oil, easily available, and widely used for deep frying to crispness.²¹

Caution: Largely genetically modified.²¹

2.7 Cottonseed oil: Necessarily refined, it is used in processed foods and for baking and deep-frying due to its affordability and flavour. Ideal for application to heal wounds and protect from infection.²²

Caution: High on saturated fats.²²

2.8 Mustard oil: Known as India’s olive oil, it is used for cooking and as a preservative for pickles. Comparatively low in saturated fat, it has an optimum mix of omega-3, omega-6, and omega-9 fatty acids. It has high levels of vitamin E, can boost immunity, and improve nails and cracked heels and dental health with topical use. Often used for massage; steam inhalation with a few drops of this oil can relieve cold and clear congestion.²³

2.9 Olive oil: Made from the fruit of the olive tree, it has been part of the diet of the world’s healthiest, longest-living people for centuries. High-quality virgin olive oil has well researched anti-inflammatory compounds, antioxidants, and numerous heart-healthy nutrients. It is known to support brain health, fight mood disorders and depression, and lower the risk of breast cancer. The best way to consume it is to drizzle overcooked vegetables, grain dishes, or salads. May be added at the end of cooking. It is not only excellent for skin and hair, but it can also be used to remove grease and to polish furniture too! ^24-27

2.10 Palm oil: It is used in many baked goods, diet bars, and chocolate. Medicinally, it is an antidote for poison, a cure for gonorrhoea, a natural laxative, a diuretic, and treats headache and skin infection.²⁸

Caution: Largely heavily processed! ²⁸

2.11 Peanut/Groundnut oil: Can be used for frying and has a longer shelf life. Rich in antioxidants and a great source of vitamin E, it is considered healthy for the heart, brain, eyes, and blood sugar control. Generally safe.²⁹

Caution: Sometimes genetically modified and partially hydrogenated.²⁹

2.12 Rice bran oil: Very common in South Asia and a great source of monounsaturated fats with many health benefits.³⁰

2.13 Safflower oil: Ideal for high heat cooking, like roasting, baking, and frying. It is known to help relieve constipation.³¹

2.14 Sesame/Gingelly oil: An excellent flavour enhancer and cooking oil in use for centuries, best suited for stir-frying, sautéing, pickle making, and salads, especially the dark toasted sesame oil. A great source of antioxidants, excellent for heart and blood sugar control.^32,33

2.15 Soybean oil: A good source of vitamin K to maintain healthy blood clotting and bone health, it is full of beneficial unsaturated fatty acids.³⁴

Caution: May contain harmful trans-fatty acids.³⁴

2.16 Sunflower oil: There are several types of sunflower oil with varying benefits and disadvantages due to their different fatty acid composition. Mid-oleic and high oleic types are considered healthier and good for cooking at low heat.³⁵

Caution: May release toxic compounds at high temperatures, not advisable for frying despite its high smoke point.³⁵

2.17 Vegetable oil blend: As no oil is perfect, research encourages the blending of oils in order to achieve desired fatty acid ratios and improve the overall micronutrient profile.³⁶

Caution: Many are extensively processed and may get easily oxidised.³⁶

3. Oils with high omega-3 content (listed in order of ratio) unsuitable for cooking: Ideal for seasoning, smoothies, cold soups, shakes, yogurt, oatmeal, and for dressing salads, also refer to earlier newsletter.⁸

3.1 Flaxseed/Linseed oil (1:4 ratio): One of nature’s richest and best sources of omega-3, almost 50-60% of the oil. Makes the brain and heart healthier, detoxifies and relieves constipation and diarrhoea. It is known to prevent and remove cellulite (fatty dimpled deposit normally on buttocks and thighs) and treat Sjögren’s syndrome (a disorder of the immune system with symptoms of dry eyes and dry mouth).³⁷ (Perilla seed oil^8,38contains 65% omega-3 but disadvantages are: possible anti-coagulant effects and pulmonary toxicity).

Caution (flax oil): Pregnant women, diabetics and those on blood thinners should consult a physician.³⁷

3.2 Chia seed oil (1:3 ratio): Due to its very high omega-3 content, pair it with olive oil to get the best benefits.³⁹

3.3 Hempseed oil (2.5:1 ratio): Has adequate antioxidants and a number of minerals and chlorophyll.^40,41

3.4 Walnut oil (5:1 ratio): Excellent for brain and blood sugar control;⁴² and

3.5 Wheat germ oil/vitamin E oil (7:1 ratio): Just a tablespoon fulfills vitamin E requirement for the day, its regular application can remove scars.⁴³

3.6 Pumpkin seed/Pepita oil with less omega-3: Otherwise known as a silent champion of good health. Can prevent and reverse hair loss, ease menopause symptoms, treat overactive bladder, support the health of heart, prostate and cancer patients and prevent cancer too.⁴⁴

Note: Fish oil, used only as a supplement, has the highest omega-3 ratio and is one of the richest sources of omega-3.⁹

4. Points to remember

★ Caution while buying: Many of the oils found in the market are a blend of highly processed and refined oils negating the benefits of vegetable oil. Some are hydrogenated to further enhance their flavour and shelf life resulting in unhealthy trans-fatty acids associated with a higher risk of heart disease, diabetes, obesity, and cancer. Keep the benefits and disadvantages in perspective. Try to buy oil in a dark coloured glass bottle.^2,4,24 

★ Rotate your common cooking oils and supplement with omega-3 rich oils and diet.^3,4

★ When used externally, best to do a self-test on a small patch of skin for any possible allergy, though almost all oils are good for skin and hair. Oil pulling with coconut, sesame, or olive oil has many benefits including dental health.⁴⁵

★ Minimise usage of oil and keep the pan free of stickiness by using home-made cooking spray by mixing an equal amount of oil and water in a spray bottle.⁴⁶

★ Prevent clogging of drains: Wipe the used pan to free it from oil traces before cleaning. Do not throw leftover oil into sink.⁴⁷

References and Links:

1. Sathya Sai Baba Speaks on Food, the heart, and the mind, 21 January 1994; http://www.sssbpt.info/ssspeaks/volume27/sss27-03.pdf
2. Know about oils: https://draxe.com/nutrition/vegetable-oil/; https://draxe.com/nutrition/omega-3-foods/
3. Nature of oils, storing, & nutrition: https://www.nutrition.org.uk/attachments/113_Culinary%20oils%20and%20their%20health%20effects.pdf
4. Composition of fats & whole diet: https://health.clevelandcliniuc.org/how-to-choose-and-use-healthy-cooking-oils/
5. Moderate fat essential: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
6. Oil makes veg nutritious: https://sciencedaily.com/releases/2017/10/171009124026.htm
7. Guide to Omega fats 3, 6, & 9: https://www.healthline.com/nutrition/omega-3-6-9-overview; https://healthline.com/nutrition/3-types-of-omega-3#TOC_HDR_6
8. Sources of Omega-3: https://www.theplantway.com/plant-based-omega-3/; https://draxe.com/nutrition/vegan-omega-3/; https://news.vibrionics.org/en/articles/164
9. Fatty acid ratio of oils: https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food 
10. Cooking temp. & Smoke points of oils: https://www.exploratorium.edu/food/pressure-cooking; https://en.wikipedia.org/wiki/Pressure_cooking; https://en.wikipedia.org/wiki/Deep_frying; https://en.wikipedia.org/wiki/Smoke_point;
11. Benefit from cold-pressed oils: https://food.ndtv.com/food-drinks/guide-to-cold-pressed-oils-would-you-replace-them-with-cooking-oils-1772859; https://www.netmeds.com/health-library/post/go-for-cold-pressed-oils-for-amazing-health-benefits
12. How much fat intake is good!: https://www.who.int/news-room/fact-sheets/detail/healthy-diet 
13. Edible oils list: https://en.wikipedia.org/wiki/list_of_vegetable_oils
14. Almond oil: https://draxe.com/nutrition/almond-oil/; https://healthline.com/nutrition/almond-oil
15. Avocado oil: https://draxe.com/nutrition/avocado-oil/; https://www.healthline.com/nutrition/9-avocado-oil-benefits
16. Butter oil (Ghee): https://draxe.com/nutrition/ghee-benefits/; https://www.ecpi.edu/blog/culinary-nutrition-9-health-benefits-ghee
17. Nutritious butter oil from grass-fed cow milk: https://www.healthline.com/nutrition/grass-fed-butter#TOC_TITLE_HDR_2
18. Canola oil : https://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/; https://draxe.com/nutrition/canola-oil-gm/; https://www.healthline.com/nutrition/is-canola-oil-healthy; https://www.healthline.com/nutrition/rapeseed-oil#benefits
19. Coconut oil: https://healthline.com/nutrition/healthiest-oil-for-deep-frying#coconut-oil
20. Coconut oil article ref: https://news.vibrionics.org/en/articles/239; https://news.vibrionics.org/en/articles/92
21. Corn oil: https://www.healthline.com/nutrition/corn-oil; https://www.organicfacts.net/health-benefits/oils/corn-oil.html
22. Cottonseed oil: https://www.healthline.com/health/cottonseed-oil; https://draxe.com/nutrition/cottonseed-oil/; https://www.organicfacts.net/health-benefits/oils/cottonseed-oil.html
23. Mustard Oil: https://www.healthline.com/nutrition/mustard-oil-benefits; https://draxe.com/nutrition/mustard-oil/; https://food.ndtv.com/health/8-incredible-mustard-oil-benefits-that-make-it-so-popular-1631993; https://timesofindia.indiatimes.com/15-amazing-facts-and-uses-of-mustard-oil/articleshow/55067780.cms
24. Olive oil : https://draxe.com/nutrition/olive-oil-benefits/; https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#TOC_TITLE_HDR_2
25. Many benefits of olive oil: https://food.ndtv.com/food-drinks/olive-oil-amazing-benefits-of-olive-oil-for-health-hair-skin-its-wonderful-uses-1736506
26. How to nourish the body with olive oil: https://www.oliveoilsfromspain.org/olive-oil-news/olive-oil-benefits/
27. Stability of olive oil: https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking
28. Palm oil: https://www.healthline.com/nutrition/palm-oil; https://draxe.com/nutrition/red-palm-oil/
29. Peanut oil Benefits and caution: https://draxe.com/nutrition/peanut-oil/; https://www.healthline.com/nutrition/is-peanut-oil-healthy
30. Rice bran oil: https://www.healthline.com/nutrition/rice-bran-oil; https://draxe.com/nutrition/rice-bran-oil-versatile-healthy-fat-or-inflammatory-cooking-oil/
31. Safflower oil: https://draxe.com/nutrition/safflower-oil/; https://www.healthline.com/health/safflower-oil-healthy-cooking-oil; https://www.medindia.net/dietandnutrition/11-health-benefits-of-safflower-oil.htm
32. Benefits of sesame oil: https://draxe.co(m/nutrition/sesame-oil/; https://food.ndtv.com/food-drinks/7-sesame-oil-benefits-an-antioxidant-natural-spf-stress-buster-more-1237049
33. Toasted sesame oil Vs. sesame oil: https://healthyeating.sfgate.com/toasted-sesame-oil-vs-sesame-oil-11158.html
34. Soybean oil: https://www.healthline.com/health/soybean-oil; https://draxe.com/nutrition/soybean-oil/
35. Sunflower oil: https://draxe.com/nutrition/sunflower-oil/; https://www.healthline.com/nutrition/is-sunflower-oil-healthy
36. Vegetable oil (Blends): https://draxe.com/nutrition/vegetable-oil/; https://easyfitnessidea.com/benefits-of-blended-oils/
37. Flaxseed/linseed oil: https://draxe.com/nutrition/flaxseed-oil-benefits/; https://www.healthline.com/nutrition/flaxseed-oil-benefits
38. Perilla oil: https://www.healthline.com/health/food-nutrition/healthy-cooking-oil-perilla-oil
39. Chia: https://www.healthline.com/nutrition/chia-seed-oil; https://todaysdietitian.com/newarchives/images/0215-2.pdf
40. Hempseed oil: https://draxe.com/nutrition/hemp-oil-benefits-uses/; https://www.medicalnewstoday.com/articles/324450
41. How to use hemp oil for skin: https://www.healthline.com/health/hemp-oil-for-skin#uses
42. Walnut oil: https://www.healthline.com/nutrition/walnut-oil; https://draxe.com/nutrition/healthy-cooking-oils/
43. Wheat germ oil: https://draxe.com/nutrition/wheat-germ/; https://food.ndtv.com/food-drinks/6-incredible-benefits-of-wheat-germ-oil-1638519; https://www.verywellfit.com/wheat-germ-oil-nutrition-facts-4165648
44. Pumpkin seed oil: https://www.verywellhealth.com/pumpkin-seed-oil-health-benefits-4686960; https://www.healthline.com/health/pumpkin-seed-oil#1; https://draxe.com/nutrition/pumpkin-seed-oil/
45. Oil Pulling for dental & general health: https://draxe.com/beauty/oil-pulling-coconut-oil/
46. Spray oil: https://www.onegoodthingbyjillee.com/homemade-cooking-spray/
47. Prevent clogging of drains: https://333help.com/blog/clean-clear-maintain-drain-5-easy-steps/; https://dummies.com/home-garden/plumbing/clogs/how-to-prevent-clogs-in-your-drai

​2. Inspiring anecdotes

a. Pilgrimage Panacea ^{11529…India}

In July 2019 a group of 170 pilgrims aged 15-65, gathered in Kathmandu, Nepal, for further travel into the high Himalayas, their destination being the sacred sites of Lake Manasarovar and Mount Kailash. Diamox, an allopathic medicine, is generally considered a defense against the unpleasant symptoms of both altitude sickness and motion sickness from traversing the curvy mountain roads. On this pilgrimage were family members of the practitioner but not herself; all were particularly prone to severe motion sickness. However, they and many others in the group were unwilling to take Diamox because of its well-known, adverse side effects. Having previously made the pilgrimage herself in 2012, the practitioner understood what was needed and prepared the following remedy, which she offered to everyone.

CC3.7 Circulation + CC4.1 Digestion tonic + CC4.6 Diarrhoea + CC4.10 Indigestion + CC9.2 Infections acute + CC12.1 Adult tonic + CC15.1 Mental & Emotional tonic + CC17.1 Travel sickness + CC20.3 Arthritis + CC20.4 Muscles & Supportive tissue + CC20.5 Spine...TDS to 6TD as per the requirement of each individual. 

This remedy worked perfectly for 75 members of the group including four allopathic doctors, who opted for vibrionics and all of them made the entire journey unscathed. Nearly half of others who preferred to take the allopathic drug suffered from vomiting, diarrhoea, cough & cold and had breathing difficulty. On their return home, the grateful pilgrims called the practitioner to express their gratitude.

b. Rejuvenation of an elderly cat ^00660…USA

Simba is an elderly 20-year-old Marmalade cat of humble origin, born of a feral barn cat and adopted from his litter when still tiny by his kindly human "mom" in 1999. He was raised and lovingly cared for into his old age when alas, Simba fell ill in August 2019. His appetite decreased, he lost weight, his fur fell out in clumps and he languished inside with none of his usual interest in going outdoors. The vet pronounced kidney failure, a fatal prognosis, and gave up. Acupuncture was tried but to no avail. To keep Simba hydrated a solution of potassium and saline was injected 8 times a day into the back of his neck. As a last resort, Simba's mom turned to the practitioner who asked Swami via her pendulum and our Lord gave an enthusiastic assent. So a remedy was prepared on 18 Jan 2020: NM2 Blood + NM7 CB7 + NM59 Pain + NM75 Debility + NM86 Immunity + OM5 Circulation + BR11 Kidney + SM2 Divine Protection + SR325 Rescue…6TD in water and administered into the mouth with an eyedropper.

Simba responded right away with a returned appetite. With continued improvement, the dosage was reduced to TDS after one week. Ten days into the remedy Simba wandered out into the back yard. Within a month the elderly cat had regained his normal weight. His fluid injections gradually reduced to only twice a week. His fur stopped falling out and became soft and lustrous. His previous youthful demeanour returned and he often saunters outside to bask in the sun amidst the squirrels and birdsong. He follows his mom about the house and purrs contentedly, snuggling up to her at night. At the end of August, the dosage was reduced to OD which still continues as of Dec 2020. 

On a recent visit to the vet, Simba's amazing condition astonished the doctor and his staff. Both Simba's mom and her practitioner friend know Who is behind this remarkable recovery. Simba's owner sincerely declares, "I am so very grateful to Baba for making this gentle method of healing available to all of us, especially for all His four-legged and winged creatures.”

3. Health Camp at Railway Station Puttaparthi 21-23 Nov 2020

Transition from quantity to quality

Since 2009, Prasanthi Nilayam Railway Station becomes the scene of a large, well-established, vibrionics camp from 21-23 Nov to serve devotees arriving by train to celebrate Swami's Birthday. Usually, there is an allopathic camp too, but only Sai Vibrionics was available this pandemic-stricken year when the usual attending thousands shrank to merely hundreds. In advance of the camp, Practitioner couple ^{02444 & 01228} spent two days preparing 500 remedy bottles. Trusting in Swami's protection and His IB for Covid prevention, this heroic couple didn't hesitate to offer their experienced service to all who attended. The far smaller crowd enabled them to render greater personal assistance, spending more time with patients with chronic problems and explaining the system when appropriate. 368 patients received remedies for themselves and also for ailing relatives and friends back home, as well as extra supplies for their long-term issues. Some were given first aid for cuts and bruises. There was provision for hand sanitiser. Guidelines for keeping a safe distance and using masks were adhered to.

4. Obituaries

It is with much sadness that I bring you the news of the passing away of two dedicated practitioners during the month of November. Sri Dudharam N Samarth ¹⁰³³⁰ aged 76, was the former DP of Gadchiroli in Maharashtra. Always smiling, he was an inspiring, active and sincere leader. Sri Sivadasan M G ¹¹²³⁸ aged 66 was the District Service in-Charge of SSSSO, Ernakulum Dist. in Kerala. He was the coordinator for conducting Vibrionics camps under the SSSVIP Program. Both were actively engaged in vibrionics seva until their very last moment and will be remembered by the vibrionics fraternity for their exemplary service.