Have you ever thought about how the oil you’re frying your favorite food can have on your health? Internet portal eatthis.com has gathered facts to help you navigate the “oil jungle”. We bring you the 5 healthiest oils to support your heart and digestion, and 5 that are better to avoid.
Oil dilemmas in the kitchen
Your kitchen shelf is probably full of different bottles – olive, sunflower, coconut or even palm oil. But do you know which one is the real treasure and which one should be pushed to the very bottom of the shelf? Oils differ not only in taste, but also in fat composition, smoke point and vitamin content. And it is this mix of properties that determines whether their consumption will benefit or harm your blood vessels and heart.
5 HEALTHIEST OILS
1. Extra virgin olive oil: The king of the kitchen
Extra virgin olive oil is rightly considered the treasure of the heart of Mediterranean cuisine. It is rich in monounsaturated fats (so-called oleic acid) and vitamin E, which acts as an antioxidant. It helps fight inflammation in the body and promotes healthy insulin sensitivity. Use it in salad dressings, when lightly frying vegetables or even as a healthier alternative to butter when baking.
2. Avocado oil: Strong nerves even at high temperature
Avocado oil stands out for its high smoke point (around 270 °C), which makes it a star in frying and baking. It is also rich in oleic acid, which helps maintain healthy cholesterol levels. Choose it when you are preparing crispy fries, marinade for meat or even your own homemade mayonnaise.
3. High oleic sunflower oil: The golden mean
While classic sunflower oil has loads of omega-6 fatty acids that can trigger inflammation, its special “high oleic” version is in a different league. It contains less problematic omega-6 and more oleic acid, which makes it a handy helper when frying, baking and frying on medium heat.
4. Sesame oil: Oriental superstar
Sesame oil has a distinctive nutty flavor and is a rich source of antioxidants. It has anti-inflammatory effects, can reduce the risk of atherosclerosis and can even relieve arthritis. Use it in woks, Asian noodle dishes or as a fragrant addition to sauces and marinades.
5. Peanut oil: A surprise from the nut kingdom
Peanut oil has its benefits – it is rich in vitamin E, contains oleic acid and helps maintain stable blood sugar levels. However, pay attention to its higher content of omega-6 fatty acids. Use it in moderation and balance it with other sources of quality fats.
5 OILS TO AVOID
1. Palm oil: A global problem in the kitchen
Palm oil contains a high proportion of saturated fat. Although their negative effects are the subject of debate today, the fact remains that they do not provide as many benefits as healthier oils. In addition, palm oil production destroys rainforests. Better to have less than more.
2. Soybean oil: A subtle saboteur
Although soybean oil has a relatively high smoke point, research links it to obesity, glucose intolerance or digestive problems. It is often found in processed foods, dressings and sauces. Avoid him if you can.
3. Corn oil: Brilliant in manufacture, weaker in nutrition
Corn oil is cheap and suitable for deep fryingno it lacks the punch of healthy fats. It contains a lot of omega-6 and is usually made from GMO corn. If you want to fry, go for avocado instead.
4. Hydrogenated vegetable oils: Trans-fat hell
Hydrogenation of liquid oils results in a stiffer form with an extended shelf life, but also with trans fats. These are associated with cardiovascular problems. It is better to eliminate margarine and solidified fats from your diet.
5. Coconut oil: A social media darling, but with question marks
The coconut boom is trendy, but coconut oil has a lot of saturated fat. Research is contradictory – it increases “good” HDL cholesterol, but also “bad” LDL. Rather, treat it with care and opt for healthier alternatives.
CONCLUSION:
When choosing an oil, take into account not only the taste or price, but also its composition, impact on health and, last but not least, the production process. The right choice can provide you with delicious dishes with a bonus for your health. Don’t be fooled by advertising and give your cooking oils the attention they deserve!
Do you also do this when frying? Your pan will have to be thrown away
