Cooking oil is an essential ingredient in Pakistani households, but questions about its nutritional value and potential health effects have raised concerns among consumers. Dr Yousuf Kamal Mirza, a senior consultant physician, says the issue is not simply whether people should use cooking oil, but whether they are choosing products with the right nutritional composition and quality.
In an article published by The Express Tribune, Dr Mirza outlined five important factors consumers should consider when selecting cooking oil, including its fat composition, essential fatty acids, vitamins, oil absorption and refining quality.
Why Cooking Oil Quality Matters
Fats play an important role in maintaining overall health, alongside carbohydrates, proteins and vitamins. They provide energy and help the body perform several essential functions.
However, not all fats have the same nutritional properties. According to Dr Mirza, consumers should pay attention to the types of fats present in cooking oils rather than making purchasing decisions solely on the basis of price, taste or convenience.
Oils containing unsaturated fats, including monounsaturated and polyunsaturated fats, are important considerations when choosing products for everyday cooking.
Five Factors to Consider When Buying Cooking Oil
Dr Mirza highlighted five nutritional and quality-related factors that consumers should examine before purchasing cooking oil.
1. Zero Cholesterol and Unsaturated Fats
Consumers should look for cooking oils that contain no cholesterol and provide unsaturated fats.
Monounsaturated and polyunsaturated fats are generally considered preferable to excessive consumption of saturated fats as part of a balanced diet. Their inclusion can support heart health when they replace less healthy fat sources.
2. Omega-3 and Omega-6 Fatty Acids
Omega-3 and omega-6 are essential fatty acids that the human body needs but cannot produce in sufficient quantities on its own.
These fats support normal bodily functions and play important roles in maintaining overall health.
Consumers should consider the fatty acid composition of cooking oils when comparing different products.
3. Vitamins A, D and E
Vitamins A, D and E are fat-soluble vitamins that perform different functions in the body.
Vitamin A supports vision and immune function, while vitamin D contributes to bone health and calcium absorption. Vitamin E acts as an antioxidant and helps protect cells from oxidative damage.
The presence of these vitamins can be an additional nutritional consideration when selecting fortified cooking oils.
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4. Less Oil Absorption During Cooking
The amount of oil absorbed by food during cooking is another factor highlighted by Dr Mirza.
Products that result in lower oil absorption may help reduce the amount of cooking oil consumed through fried foods.
However, actual oil absorption also depends on cooking temperature, food preparation methods and the type of food being prepared.
5. High-Quality Refining
The refining process plays an important role in determining the quality and suitability of cooking oil.
Proper refining helps remove unwanted impurities and improves the oil’s characteristics for cooking.
Consumers should therefore consider manufacturing standards and product quality rather than relying exclusively on marketing claims.
Choosing Cooking Oil Requires More Than Checking the Price
The discussion highlights the importance of understanding what goes into everyday food products. While cooking oil remains a regular part of household meals, its nutritional composition and quality can influence dietary choices.
Consumers should also avoid repeatedly heating the same cooking oil, as excessive heating and reuse can lead to the formation of harmful compounds.
A balanced diet, appropriate cooking methods and moderation in oil consumption remain important considerations for maintaining good health.
Brand Claims and Nutritional Considerations
The article also highlights Mezan 5 PRO, a cooking oil product marketed by Mezan Group, which the company says brings together the five features discussed by Dr Mirza, including omega-3 and omega-6, vitamins A, D and E, zero cholesterol, less oil absorption and high-quality refining.
These are product-related claims presented in the sponsored article and should be considered separately from independently established nutritional guidance.
Ultimately, selecting cooking oil requires consumers to examine its ingredients, nutritional information, quality standards and suitability for their dietary needs rather than assuming that every product offers the same health benefits.
Source: The Express Tribune, sponsored content published November 11, 2026. The nutritional guidance and product claims are attributed to the original article and Dr Yousuf Kamal Mirza.
