While certain oils improve human health, others should be used with caution. Here’s what you need to know.
How to use oils in food and cooking properly?
Using certain cooking oils can be a great way to add healthy fats to your meals.
Despite what may be overemphasized today, fat is not a dirty word. Among its functions are aiding cell growth, protecting human organs, and fat plays an important role in the absorption of nutrients.
Our bodies need fat to absorb certain fat-soluble nutrients such as vitamins A, D, E, and K, along with beta-carotene.
Fat also contributes to satiety or feeling full after a meal. Also, the body processes fat, along with protein, more slowly than carbohydrates, and this can help us feel fuller and maintain a healthy body weight.
When it comes to cooking with oils, it’s always a smart move. Fat is an essential nutrient, and liquid fats such as oils are an excellent source of nutrients.
If you’re eating 2,000 calories a day, the daily goal for women is 5 to 6 teaspoons, while the daily goal for men is 6 to 7 teaspoons.
Just make sure you choose the right oil. It is recommended to replace those with saturated fats for those high in healthy monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease.
The 8 best oils for your health
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Olive oil
Olive oil is the basic ingredient of the famous Mediterranean diet, which is healthy for the heart and is perfect for seasoning salads, pasta and bread. Olive oil, especially extra virgin olive oil, is the favorite oil of many.
For extra virgin olive oil, the oil is extracted without using high heat or certain chemicals, maintaining the oil’s natural chemicals called phenolics, according to Harvard Health Publishing. Extra-virgin olive oil contains more than 30 different phenolic compounds, a group of phytochemicals that includes many with anti-inflammatory and vasodilating effects.
One particular phytochemical is getting a lot of attention for its potential protective effect against Alzheimer’s disease, research shows. Certain types of extra virgin olive oil contain a natural anti-inflammatory compound called oleocanthal. If it is present in olive oil, you can taste it as a peppery taste in the back of your throat.
Olive oil is also coming into focus for its heart health benefits. Extra virgin olive oil contains higher amounts of healthy monounsaturated fats compared to other oils, which can help lower LDL (“bad”) cholesterol levels when you replace saturated fats with them.
Research has shown that a Mediterranean diet enriched with 4 tablespoons (tablespoons) of virgin olive oil per day helps improve HDL (“good”) cholesterol. Another study found that consuming more than ½ tablespoon of olive oil per day was associated with a lower risk of death from cardiovascular disease, in addition to other diseases such as cancer and respiratory disease.
You can use olive oil to prepare stews and baked goods, but it has a relatively low smoke point, which is the temperature at which the oil starts to break down and smoke, so it is not good for frying.
Finally, don’t believe the common myth that heating olive oil completely destroys its polyphenol content, one study points out. While cooking can break down some of the polyphenols in olive oil, enough of them remain to provide their health benefits.
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Canola oil
Canola oil has only 1 gram (g) of saturated fat in 1 teaspoon and, like olive oil, is high in monounsaturated fat (with about 9 g per tablespoon). It also contains a high level of polyunsaturated fat (4 g per tablespoon).
However, some individuals question the health of canola oil. According to the Harvard studies, one focus of concern is the solvent hexane, which is used to extract oil from canola to produce canola oil, and some people fear it could be toxic.
However, only trace amounts are found in the final oil. Another concern is the presence of trans fats in canola oil. But the low amount of trans fat is no different from many other vegetable oils on the market.
Canola oil has a higher smoke point than olive oil and a neutral flavor, so it’s better than olive oil for higher-temperature cooking, such as baking and frying. Since it does not have as much flavor as some other vegetable and seed oils, it is not recommended for salad dressings and other dishes where you want the oil to add flavor.
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Linseed oil
Flaxseed oil is an excellent source of alpha-linolenic acid, an omega-3 fatty acid. Fish such as salmon, mackerel and sardines provide other forms of omega-3 (eicosapentaenoic acid and docosahexaenoic acid).
In addition to its heart benefits, omega-3s, a type of polyunsaturated fat that your body can’t make on its own, can reduce inflammation, thereby reducing the risk of certain types of cancer. Flaxseed oil can help reduce the symptoms of arthritis.
Flaxseed oil contains omega-6 fatty acids, which are also important for your health. One study found that higher levels of linolenic acid (the most common omega-6 fatty acid) were associated with lower odds of heart disease, stroke and early death.
Although you may have heard that omega-6s are not healthy, this is not true; it is necessary to balance the intake of omega-3 and omega-6.
Do not heat this oil, as this can disrupt the fatty acid content, according to research. Instead, use it in cold dishes like smoothies and salads, says Warren. It is fantastic topped with greens or whole grains, or as a marinade.
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Avocado oil
If you love avocados, why not try avocado oil? Avocados and avocado oil are rich in healthy monounsaturated fats.
One review found that avocado oil has excellent nutritional value at both low and high temperatures. Avocado oil has a higher smoke point than olive oil, so it’s better for cooking at a higher temperature, and can be used for frying, sauteing, or frying. The neutral taste of avocado oil makes it a good option for baking.
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Nut oil
Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid. Research even shows that a diet that includes walnut oil (and actual walnuts) can have heart-protective effects and help the body cope better with stress.
Another study found that people who have high levels of omega-3 in their red blood cells have better cognitive function in middle age.
Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor and is best for salad dressings and as a flavor enhancer to finish dishes.
It should be kept in the fridge. Walnut oil is ideal for desserts and other recipes that benefit from the flavor of nuts, Voren adds.
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Sesame oil
Sesame oil, a staple in Asian and Indian cuisine, is high on the list of heart-healthy cooking oils.
Sesame oil is another polyunsaturated fat.
One review notes that sesame oil has known anti-inflammatory and antioxidant properties, potentially helping to reduce the chances of cardiovascular disease and atherosclerosis, which is the buildup of fat and other substances in the walls of arteries that cause these vessels to narrow and raise blood pressure.
It has a high smoke point, which makes it good for high heat cooking like frying, but it has a strong flavor. It is ideal for Asian-style dishes, but also in sauces and marinades. It gives a sweet, nutty flavor to, for example, French fries and marinades.
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Grape seed oil
Grapeseed oil is low in saturated fat and has a high smoke point, making it a healthy choice for all types of cooking and grilling. Its nutty yet mild flavor works well in salad dressings or drizzled over roasted vegetables.
Like linseed oil, grape seed oil contains omega-6 polyunsaturated fatty acids. Grape seed oil also contains vitamin E, which acts as an antioxidant to fight free radicals and is a key vitamin for supporting the immune system. Just 1 tablespoon of grape seed oil is an excellent source of vitamin E.
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Sunflower oil
Another edible oil, the most common in our country, is definitely sunflower oil. It is rich in unsaturated fat and low in saturated fat. Research shows that choosing sunflower oil instead of oils high in saturated fat can lower LDL cholesterol and triglyceride levels.
Like grape seed oil, 1 tablespoon of sunflower oil is an excellent source of vitamin E.
3 oils that should be limited or avoided in the diet
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Coconut oil
This oil is controversial. According to the article, coconut oil, which is solid at room temperature, is approximately 90 percent saturated fat—but some believe that not all saturated fat is equal.
This is not the same as the saturated fat found in red meat that clogs your arteries. Coconut oil has a large amount of medium-chain fatty acids, which are more difficult for the body to convert into stored fat. Another benefit: A separate study found that the oil significantly increased HDL cholesterol levels, although not all studies came to the same conclusion.
However, according to another study, coconut oil can also increase your LDL cholesterol levels, and that’s not good news for the line. If you want to use coconut oil for cooking or baking, it is recommended that you do so in moderation, within the recommended limits for saturated fat intake, and as part of a wider healthy diet.
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Partially hydrogenated oils
The primary source of unhealthy trans fats in a person’s diet is partially hydrogenated oil, which can be found in processed foods. These artificial trans fats are created by an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
The FDA ruled that these fats are so bad for your health that manufacturers had to remove all trans fats from their products by January 2020. You should also remove partially hydrogenated oils from your diet.
However, in the United States, if you buy a food that has less than 0.5 g of trans fat, the company can label it 0 g of trans fat, according to the Mayo Clinic, and those small amounts of trans fat can accumulate quickly if we’re not careful.
To see if a product contains trans fat, check the ingredients list for the words “partially hydrogenated vegetable oil”.
You should avoid partially hydrogenated oils that contain trans fatty acids, because although they help maintain the product’s shelf life, they are also harmful to human health.
For example, one study found that trans fats may actually help in the process of killing cells, which could potentially explain why trans fats are linked to cardiovascular disease and Alzheimer’s disease, the researchers note.
Can duck fat be a healthier alternative to saturated fat?
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Palm oil
Palm oil is made up of roughly equal parts of saturated and unsaturated fats, research has shown. According to Harvard Health Publishing, because it’s semi-solid at room temperature, it’s often used in processed foods in place of partially hydrogenated oils—and that’s not necessarily a bad thing, given that it’s lower in saturated fat than butter and contains no trans fat.
However, palm oil should not be your choice for cooking, especially when you easily choose to use oils with lower levels of saturated fat. People with diabetes should pay close attention to saturated fat consumption (as they are at higher risk of heart disease) and avoid sources of fat such as palm oil.
In addition, there are ethical concerns about the use of palm oil, according to the World Wildlife Fund, as palm oil production is linked to deforestation and unfair labor practices. There is also concern about the impact of the aforementioned coconut oil on the environment, according to one study.
Source: Everyday Health
Source: www.agromedia.rs
