Cooking oil is an indispensable condiment in every family’s kitchen, including many different types suitable for each purpose. What oils are healthy and how can I incorporate them into my diet?
Cooking oil (vegetable oil) is extracted from fruits, seeds, grains, and nuts. In addition to their use in cooking, they are also found in processed foods, including salad dressings, margarine, mayonnaise, and cookies. Common vegetable oils include soybean oil, sunflower oil, olive oil
1. Health benefits of vegetable oils
The body needs fats to function, but they should be consumed in moderation. Foods high in saturated fat and trans fat can promote health conditions such as autoimmune disease, cancer, and heart disease. These fats also lead to insulin resistance and an increased likelihood of diabetes.
Choose nutrient-rich oils
Each gram of oil contains 9 calories, while protein and carbohydrates have 4 calories per gram. Even healthier oils like avocado and olive oil are still sources of fat. Meanwhile, the amount of fat should not account for more than 25-35% of the body’s calories needed per day. In addition, foods that are processed to have less fat often have added sugar and salt for flavor.
Certain oils can make a positive contribution to health. Olive oil is a perfect choice as it can lower bad LDL cholesterol while also increasing good HDL cholesterol levels. Olive oil also has other great nutrients like beta carotene and healthy vitamins A, E, D, and K
2. Some oils are good for your health
2.1 Olive oil
Olive oil is a staple of the Mediterranean diet and is well-suited to pair with salads and sandwiches. Extra virgin olive oil is extracted without the use of chemicals and contains more than 30 different phenolic compounds, a group of phytochemicals that includes many with anti-inflammatory and blood vessel dilation effects.
Olive oil is also good for heart health because it contains more healthy unsaturated fats than other oils.
Olive oil can be used for sautéing and baking, but it has a relatively low smoke point (the temperature at which the oil begins to break down and start to smoke), so it’s not good for frying. fry.
2.2 Rapeseed oil
Canola oil is only 7% saturated fat and like olive oil, is high in unsaturated fat. Canola oil has a higher smoke point than olive oil and a neutral flavor, so it’s better for higher heat cooking, such as baking and frying. Because it doesn’t have as much flavor as some other oils and seeds, it shouldn’t be used in salad dressings and other dishes where you want to add flavor.
2.3 Flaxseed oil
Flaxseed oil is an excellent source of alpha-linolenic acid, a form of omega-3 fatty acid. Flaxseed oil contains omega-6 fatty acids, which are also important for health. A diet rich in the omega-3 ALA, which is found in flaxseed oil, has the potential to help lower blood fat levels and prevent high blood pressure in people with high cholesterol.
Do not heat this oil as it can break down fatty acids, use it instead in cold dishes like smoothies and salads.
2.4 Sesame oil
Sesame oil is on the AHA’s list of heart-healthy cooking oils. These Sesame oil has anti-inflammatory and antioxidant properties, potentially helping to reduce the incidence of cardiovascular disease and atherosclerosis.
Sesame oil has a high smoke point, which is great for high-heat cooking such as stir-frying but has a rich flavor. Sesame oil is mainly used in making sauces and stir-fries. One tablespoon of sesame oil provides 14g of fat, 5,576 mg of omega-6, 40.5mg of omega-3, and 119 calories.
2.5 Sunflower Oil
Sunflower oil is made by pressing the seeds of the sunflower plant. It is often touted as one of the healthiest oils. Because it is high in unsaturated fats that are good for heart health.
The longer sunflower oil is exposed to heat, the more aldehydes it releases. Therefore, mild, low-heat cooking methods such as sautéing may be a safer way to use sunflower oil.
2.6 Soybean Oil
Soybean oil has a protective effect on heart health. They are high in vitamin K, which helps strengthen bones. Soybean oil is also high in polyunsaturated fats and omega-3 fatty acids that have been linked to lower cholesterol levels.
2.7 Peanut oil
Peanut oil is high in vitamin E, monounsaturated fats, polyunsaturated fats, antioxidants, and omega-6 fatty acids. Vitamin E has the effect of strengthening immunity, improving eyesight.
3. How to use vegetable oil in processing
If you tend to use oil for deep frying, the food will absorb more oil. Instead, try sautéing with less oil. Over time, the high heat from frying also promotes free radicals that can increase the risk of cancer.
All oils that are safe to use at very high cooking temperatures should be consumed in limited quantities. Vegetable oils last through stoves and ovens and can be enjoyed in things like sauces.
Even the healthiest oils should be used in moderation as they are high in calories and mostly fat. When cooking with vegetable oils, consider different types of fats.