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The bad reputation of animal fats has greatly increased the rating of various types of vegetable oil in our eyes. What are the criteria to choose what best suits our needs?
This is the most high-calorie food: all oils are almost 100% fat and provide approximately 900 kilocalories per 100 grams. But by avoiding this “supplier of calories”, we lose the lipids we need, which serve as fuel for the body, affect the synthesis of hormones and metabolism.
Unlike animal fats, which are rich in saturated fatty acids, which can cause cardiovascular disease, vegetable oils are made up of only unsaturated fatty acids, which have numerous benefits. Some of these oils are enriched with monounsaturated fatty acids, which favor the production of “good” cholesterol at the expense of “bad”. And all of them are sources of polyunsaturated fatty acids – omega-6 and omega-3, which are not produced in our body. Experts call these substances the elixir of youth for skin, hair and nails. Vegetable oils also contain the most powerful antioxidant – vitamin E, which is necessary for the body to fight the aggression of the external environment – one of the first in the list of causes of aging.
True Composition
To benefit from all these qualities, it is ideal to have several types of vegetable oil in the house. For example, more expensive and delicious cold-pressed oil is better suited for dressing dishes. And for hot ones, you can use refined: during the heat treatment, most of the vitamins are still destroyed, but a specific smell is not transferred to the dish. There are oils designed for both cooking and dressing. They usually contain no more than 2% polyunsaturated fatty acids and are not very valuable from this point of view. Manufacturers add vitamin D to some oils, a substance that helps the body absorb calcium and protects the skeletal system from destruction.
MAINTAIN NUTRIENTAL BALANCE WITH A COMBINATION OF COMMON AND RARE OILS.
Some oils are suitable for daily consumption, while others are best used only occasionally: in this way, you can maintain a balance of nutrients in accordance with the required daily intake.
Are storage conditions important? Not really. Glass remains ideal for this purpose, but a tin can or plastic bottle (preferably opaque) will also work. The main thing is to store the oil in a place protected from light in order to protect the vitamins and fragile omega-3 acids contained in it from destruction. The shelf life of the oil is about a year, you should pay attention to this, because after this time the nutritional value (but not the calorie content) of the oil drops sharply, even if the taste properties remain the same.
Refined or not?
Cold-pressed vegetable oils are extracts of seeds or kernels of nuts obtained by mechanical pressing. It is believed that in such unrefined oils, all nutrients are most fully preserved.
There are also oils obtained by hot pressing. On the one hand, this allows you to extract the oil more efficiently, on the other hand, it acquires the characteristic aroma of heated seeds or nuts – for example, sunflower or sesame.
Why is refining done? In the process of it, the oil is purified from various chemical and organic impurities, including pesticides, and at the same time, the specific smell inherent in the oil is eliminated.
If you prefer unrefined oils, choose organic products with the appropriate label. By the way, they are also distinguished by a high price. With the exception of olive oil, most of the oils sold in supermarkets are refined. Unrefined exotic oils can be found in organic food stores.
Alpha and Omega
“Omega polyunsaturated fatty acids (so-called essential fatty acids) are necessary for the normal functioning of the human body. Their role is very important: they improve blood clotting, normalize blood pressure, increase immunity. In addition, fatty acids are involved in the metabolism of cholesterol, a fat-like substance that is an essential component of cell membranes. Cholesterol is synthesized in the liver, and also enters the body with food of animal origin. In the blood, cholesterol is present in several varieties: low-density and very low-density lipoproteins – the so-called “bad” cholesterol, and high-density lipoproteins – “good”. The first tends to be deposited on the walls of blood vessels and contribute to the development of atherosclerosis. The second, on the contrary, hinders its development. Polyunsaturated fatty acids (vegetable oil is one of their most important suppliers) help maintain a balance of good and bad cholesterol.
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Olive oil
Pros: very tasty, it caters to the tastes of the majority. Able to reduce the content of “bad” cholesterol; contains polyphenols, antioxidants that protect cells from aging. The best is extra virgin olive oil.
Cons: little vitamin E, a low content of essential fatty acids (8%) and an almost complete absence of omega-3 acids.
Better to use: for salads and as a condiment. It can be heated, but it is better not to use for deep-frying.
Peanut butter
Pros: neutral taste goes well with almost any product. It can be used for cooking hot dishes, as it is quite heat resistant.
Cons: it is the richest in saturated fatty acids (about 20%). In addition, it is low in omega-3 acids.
And, of course, it is absolutely impossible to use it if you are allergic to peanuts.
Better to use: for frying and especially deep-frying, as it does not interrupt the taste of the main product.
Grape seed oil
Pros: rich in omega-6 acids and tocopherols (antioxidants, derivatives of vitamin E), it is also quite heat-resistant.
Cons: because it contains too many omega-6 acids, it is considered quite difficult to digest, so it is better to use it only occasionally, and not every day.
Better to use: for condiments and hot dishes, such as Burgundy fondue.
rape oil
Pros: balanced, rich in vitamin E and especially omega-3 acids (two tablespoons cover the daily allowance).
Cons: not everyone likes its taste. It has medium heat resistance and is not the best for frying.
Better to use: with salads, especially sprouted beans, which are also rich in omega-3 acids.
Oil of a walnut
Pros: its sharp aftertaste entices gourmets. It is especially rich in omega-3 acids and is excellent as a condiment.
Cons: does not store well – it is better to buy it in small quantities and keep it in the refrigerator. It contains little vitamin E.
Better to use: with chicory salad, as a seasoning for fish.
Sunflower oil
Pros: a lot of vitamin E (one tablespoon covers the daily allowance), neutral taste.
Cons: its unbalanced content of essential fatty acids makes it unsuitable for daily consumption. Not heat resistant enough, not suitable for deep frying.
Better to use: with salads and other unprocessed foods.
Rare guests
Hazelnut, corn, sesame – oils from them are much less popular, but leave room for culinary experiments.
- Hazelnut Oil: Most rich in monounsaturated fatty acids, which contribute to the production of “good” cholesterol.
- Wheat germ oil: Most rich in vitamin E, but very short-lived. Should be kept refrigerated.
- Corn oil: almost does not differ in nutritional properties from sunflower oil.
- Cedar Oil: The delicious taste and aroma of pine nuts. Stored only in the refrigerator.
- Sesame oil: elixir of health, according to Ayurveda. It is perfectly stored at room temperature, it can become cloudy in the refrigerator, but does not lose its nutritional properties.
- Flaxseed oil: not very well kept, but very good for intestines, hair and nails.