The type of oil you use in cooking not only affects the taste of your food, but also your health. Healthy oils contain more polyunsaturated and monounsaturated fats and fewer saturated fats. Which oils?best for cookingand which oil you should use for what, we will reveal below.
Why are cooking oils healthy?
As for nutritional information, all cooking oils have the same number of calories - about 120 kcal per tablespoon. Vegetable oils also contain vitamins E and K. Unrefined oils such as extra virgin olive oil contain some antioxidantsgood for heart healthmake.
Whether an oil is good or bad for your health depends on the fatty acids it is made of. The types of fatty acids determine which oil is best used for what.
The different types of fatty acids at a glance
The ratio of fatty acid types is different in all oils. For example, olive and avocado oil are high in monounsaturated fats and canola and soybean oil are high in omega-3 polyunsaturated fatty acids. The easiest way to evaluate oils for their health benefits is to compare the ratios of the different types.
Monounsaturated fatty acids (MUFA = Mono Unsaturated Fatty Acids)
Monounsaturated fatty acids are believed to be healthy because they lower bad LDL cholesterol and increase good HDL cholesterol. The healthy Mediterranean diet, for example, relies on olive oil, which is rich in monounsaturated fatty acids and therefore has a beneficial effect on the heart and circulation. Oils high in monounsaturated fatty acids include:
- olive oil
- Avocadoöl
- Mustard oil
- rapeseed oil
- Peanut oil
- Safflower oil
- sesame oil
Polyunsaturated fatty acids (PUFA = Poly Unsaturated Fatty Acids)
Polyunsaturated fatty acids are also good for heart health when theyinstead of saturated fatsare used because they lower LDL cholesterol levels. Most vegetable cooking oils contain many different types of polyunsaturated fatty acids, such as:
- On the corn
- sunflower oil
- Safflower oil
- Soy beer
- Walnussöl
- rapeseed oil
- Grapeseed oil
- Peanut oil
- sesame oil
- Flaxseed oil
Polyunsaturated fatty acids are probably the healthiestOmega-3 fatty acids, which are good for heart and nervous system health. Vegetable oils rich in an omega-3 fatty acid called alpha-linolenic acid are:
- rapeseed oil
- Walnussöl
- Soy beer
- Flaxseed oil
Saturated fatty acids
Saturated fatty acids are found in animal fats such as butter and lard, as well as tropical vegetable oils such as coconut and palm oil. Nutritionists and doctors recommend reducing saturated fat intake because diets high in saturated fats are linked to a higher risk of heart disease and stroke. However, it is not clear whether saturated fat from vegetable oils is harmful to health or not. In fact, many believe thatCoconut oil additional health benefitshat.
Which oils to use for what?
Some oils are better for cooking and others are better for dressings or vinaigrettes. Here we will tell you which oils are best suited for which cooking purposes.
Best oils for baking, sautéing and stir-frying
Typically, you only need a small amount of oil for sautéing and frying, so both methods are considered healthy for preparing meat, poultry, seafood, and vegetables.
For sautéing and frying, you need an oil with a high smoke point so you can heat it to a high temperature without making the oil bitter. To theCooking oils with a high smoke pointinclude corn oil, soybean oil, canola oil, peanut oil, grapeseed oil, avocado oil, sunflower oil and safflower safflower oil. Of these oils, peanut oil probably has the strongest flavor and could make a difference in the end result. The other oils are all fairly tasteless.
And what aboutolive oil? It is not the best choice for these cooking methods as it generally has a lower smoke point, especially extra virgin olive oil. Refined olive oil has a higher smoke point but can still burn easily and become too bitter. When heated, olive oil also loses its healthy components.
Best oils for baking and frying
With the right ingredients, baked goods and casseroles can also be healthy. Like for examplethis vegetarian zucchini lasagna. In fact they areall oils with a high smoke pointsuitable for frying or baking, but you should pay attention to their taste. Peanut oil, for example, has a strong aroma and is therefore not suitable for all dishes.
Refined olive oiltolerates heat better than extra virgin olive oil and is therefore suitable for frying vegetables. It also adds a touch of olive flavor to the dish. Pure olive oil can also be used in baking, although it can alter the flavor of baked goods.
Which oils are best for salad dressings?
While you can use any oil to make aMaking salad dressing, using an oil with a distinctive flavor may be best. Olive oil, especiallyextra virgin olive oil, has a low smoke point and an intense flavor. Although it's not a good choice for frying or cooking, it's great for making dressings and vinaigrettes or for drizzling on a finished dish.
If you are not a fan of the taste of olives, you canWalnussöluse.sesame oilcan also add the finishing touch to a dish as it has such a distinct aroma.
Flaxseed oilis another oil that should be used cold as even a small amount of heat can ruin the oil. However, its strong taste is not for everyone.
Conclusion
Cooking oils are essential in a kitchen and can be used both in cooking and to flavor a dish. Because oils are high in calories, it's generally best to use them sparingly if you're watching your weight. And another tip: once a bottle of oil is opened, store it in the refrigerator or in a dark, cool place to keep the oil fresh for as long as possible.
