Dietary Guidelines for Indians - National Institute of Nutrition
from their book 2011 edition named dietary guide lines for indians .
India's premier nutrition research institute working under the aegis of Indian Council of Medical Research (ICMR), Ministry of Health and Family Welfare, Government of India
."..................................In view of the above, an ideal quality fat for good health is the one which
maintains a balance, so as to give a ratio of polyunsaturated/ saturated (PUFA/
SFA) of 0.8-1.0, and linoleic/ a-linolenic (n-6/ n-3) of 5-10 in the total diet. For
ensuring this appropriate balance of fatty acids in cereal-based diets, it is necessary
to increase the a-linolenic (n-3) acid intake and reduce the quantity of linoleic (n-6)
acid obtained from the cooking oil. Hence, the choice of cooking oil should be as
Use of more than one source of fat/oil has the added advantage of providing a
variety of minor components in the diet. An additional way of increasing alpha-
linolenic (n-3) acid intake is to ensure regular consumption of oils and foods rich in
Choice of cooking oils
1]Groundnut or Sesame or Rice bran+ Mustard
2]Groundnut or Sesame or Rice bran+ Canola
3]Groundnut or Sesame or Rice bran+ Soyabean
4]Palmolein + Soyabean
5]Safflower or Sunflower + Palmolein + Mustard
my personal note.
the numbering 1,2,3,4,5 is given by me.
because of the high content of saturated fats
they have not advised coconut oil ,
but has cautioned use in restricted quantities in this book further down elsewhere..
the term vco does not appear in any standard sources except in Wikipedia where a cursory mention only is made.
coconut oil extracted from coco nut cake by non heating methods like centrifuging
may reduce the sfa content but , but how much?
that may be why the icmr institute[nin] avoids it.
vco does not look a decent term either ,however.
oil extracted by non heating methods may be a better term.[ENH coconut oil]
because heating slightly alters the basic fatty acid chains.