Cooking Oil Facts
Knowing the cooking oil facts is essential
Knowing the cooking oil facts is essential...
...if we care about our health. Lipids are important for our body. Our brain
cells live on that. Vitamins A,D,E and K
are fat-soluble.This means that they can only exist in greasy environments.
important thing to consider when it comes to frying is that the oil must be
hot. How much? About 356ºF (180ºC). Check the chart to see what's best.
It is also
important to know that when we are heating cooking oil there is a point called smoke point. This is when the oil starts to
lose properties and becomes unhealthy. Technically
it begins to break down to glycerol and free fatty acids. You’ll know this because
you are going to see a dark and eye and throat irritating smoke coming out.
This information will help us choosing the best oil for each cooking method. If
we are going to deep-fry we’ll look for the oil with very high smoke point
because this technique requires bringing the oil up to high temperatures. If we
are going to season a salad dish the smoke point is not so important.
We may also
look to other factors like the healthy ratio of the fatty acids. Fatty acids
are essential for us. Our body can’t produce them and we must take them through
what we eat.
As shown in the cooking oil chart at the bottom
Omega 3: We
find it in vegetables and seeds and it helps preventing heart diseases, high
cholesterol, CVA, cancer and diabetes.
Omega 6: We
find it in eggs, red meat, peanuts, milk, soybeans oil and rice fiber. But be
careful: too much of this can cause swelling, asthma, arthritis or depression.
This is what is called high oleic. This is the best fatty acid. It really helps
your body to stay healthy. It has the highest levels of monounsaturated fats
(>70%) and it really prevents heart diseases, diabetes and t lowers down
cholesterol levels. We find it mainly in the Canola oil, sunflower oil, olive
oil and walnut oil. This is what the Health Departments of the majority of the
real trick is keeping a good ratio among the three of them. We should take from
two to four times omega 6 more than omega 3. Nowadays, in western countries
diets we are taking 20 times more omega 6 than omega 3 and that is just not
healthy. When choosing an oil, we should prefer be the ones with the highest
levels of omega 9 (high oleic).
highly recommend using virgin extra olive oil as often as you can because it is
the most healthy and complete nutritionally speaking , this chart shows the
main aspects of the oils and fats we can find in our supermarkets. We are what
we eat so choose smartly.
- The ones highlighted in green are the healthiest or more reccomendable.
- The ones marked in red are the ones to be avoided
- Use the rest with moderation
Cooking oil facts