Find out which is the best oil for cooking In recent years the landscape of cooking oils has changed drastically. This, together with seductive legends in packaging and marketing, often confuses us and makes it difficult to choose to buy, but what really is the difference between one oil and another?
That’s why on Menu we tell you which is the best oil to cook according to your needs.
Types of cooking oil and their properties
All cooking oils are composed of three different types of fatty acids (monounsaturated, polyunsaturated, and saturated) and are classified according to the fatty acid that is predominant in them. The caloric intake in all is very similar, one tablespoon provides 120 kilocalories. Consequently, the difference between one oil and another lies mainly in the type of fat it contains and in the organoleptic characteristics (smell, taste, and color).
For frying or baking
It prefers soils that withstand high temperatures and that have a low content of polyunsaturated fatty acids since this type of fat usually oxidizes easily at high temperatures and releases free radicals, which favor the appearance of different diseases, mainly of a cardiovascular type.
The best options: olive oil, coconut, avocado, canola and macadamia nut.
For dressing
Replacing saturated fat with polyunsaturated fat reduces the incidence of cardiovascular diseases, therefore, it is advisable to season with oils that in addition to good taste, provide this type of fatty acids.
The best options: seed and oilseed oils such as flaxseed, grape seed, sesame, almond, or peanut.
A fact: Canola oil is the vegetable oil with the lowest level of saturated fatty acids and its neutral flavor makes it a very versatile oil.
Consider that olive, soy, canola, and avocado oils can be used both for dressing and frying since in addition to having good flavor they withstand high temperatures.
And what about coconut oil?
It contains medium-chain fatty acids which are digested, absorbed, and metabolized differently from other fats. Due to their chemical structure, the body tends to use them quickly as energy instead of storing them, however, it is still an oil rich in saturated fats (more than 90%). Excess saturated fats promote the onset of cardiovascular diseases. The evidence on the supposed health benefits is limited, so the American Heart Association does not recommend its use.
A fact: A tablespoon of coconut oil provides 11 grams of saturated fatty acids, almost the total of the recommended daily intake of this type of fat.
Refined and unrefined oils
Oil refining is a process that serves to remove impurities and neutralize properties such as flavor and color. Unrefined oils preserve bioactive plant elements beneficial to health, such as the case of extra virgin and virgin olive oil, which in addition to having a more olive flavor, contain more antioxidants than refined olive oil.
A tip: choose the purest oils, these are the ones that say “cold-pressed or of a high degree of purity”. The more transparent, the purer the oil.
General recommendations
Include different types of oils in the diet.
It prevents the oil from producing smoke, for this, it is advisable to previously heat the pan or the pot and then incorporate the oil.
Oil should never be reused.
To prevent rancidity and unpleasant odors, store the oil in a dark, cool, dry place.
The oil should be used no longer than 12 months after opening.
It should be discarded in a container, never in the jar.
Consider that no matter what type of oil you consume, you should always measure the serving.
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