The type of cooking oil with high smoke point, good for health
Cooking oil It is often an essential ingredient in the preparation of dishes, from sautéing vegetables, braised meat, eggs to sauces. Thanks to their ability to bind and possess excellent taste, they have been present in almost every diet. However, not all cooking oils are the same, especially when it comes to nutrients.
Kylene Bogden, registered dietitian and co-founder of Fwdfuel Sports Nutrition Foundation, says that healthy cooking oils need to be high in monounsaturated fatty acids or fatty acids. omega-3. However, the composition of the cooking oil is not the only factor in determining how healthy it is. When they reach a certain temperature, they lose water, fatty acids, and other healthy compounds. This is also known as the smoke point. In fact, the healthiest cooking oils are usually the ones that can withstand high heat, that is, have a high smoke point.
Here is a summary of some healthy cooking oils everyone should use in their daily diet:
Olive oil
Healthy cooking oils are low in saturated and trans fats and high in monounsaturated and polyunsaturated fats.
Extra virgin olive oil is often considered a great cooking oil because of its high levels of healthy monounsaturated fats, explains Dana Ellis Hunnes, registered dietitian at UCLA Medical Center. heart health.
They increase inflammation and contribute to lower cholesterol. However, this oil does not have a high smoke point, so many people use it to make sauces for salads, pastas or make slow cookers like stews and braised.
Research in the multidisciplinary journal Acta Scientific Nutritional has shown that extra virgin olive oil is the most stable oil when heated. They are also on the United States Department of Agriculture (USDA) list of safe oils recommended for use in food preparation.
Regular olive oil is also healthy and is still high in monounsaturated fats. However, they are less likely to fight inflammation due to being refined. This oil is resistant to high temperatures, has a higher smoke point and is suitable for frying or frying dishes, said Dana.
Peanuts
Cooking oils can make foods taste better and easier to eat.
Commonly used in Asian cuisines, peanut oil is high in monounsaturated fats, has a very high smoke point, and can be used for deep frying, even though this cooking method isn’t very healthy. .
According to expert Dana, this is an oil that does not have much flavor even though it is made from peanuts. Therefore, you can use them flexibly in the preparation of dishes.
Avocado oil
You can easily use avocado oil in salads, dips, sauces or as a substitute for most other vegetable oils.
Refined avocado oil has a smoking point as high as 271°C. They also provide a large amount of monounsaturated fat and can be used in baking because there is almost no flavor.
This is a healthy oil and has some of the nutrients in avocados, says Wendy Bazilian, an associate professor and nutritionist at San Diego. However, avocado oil is quite expensive because it is produced in small quantities and is not as popular as other types.
Rapeseed oil
Canola oil is low in saturated fatty acids and high in unsaturated fats.
Canola oil has a high smoking point, around 204-232°C, and is low in saturated fat. Like olive oil, they also possess up to 63% monounsaturated fat.
Because it doesn’t offer much flavor, according to Noah Quezada, registered dietitian and executive director of the Noah Nutrition Center, canola oil is a great choice when preparing dishes that require a subtle flavor.
Chia seed oil
Not only used to add flavor to food, some people also use chia seed oil as a way to beautify the skin.
Chia seed oil is becoming more and more popular. This oil is good for health, has a very high smoke point due to possessing a large amount of antioxidants.
Experts say that using oils with high smoke points when cooking will avoid the oil releasing chemicals that are harmful to health.
Where is the unhealthy cooking oil?
Some oils are not healthy because they are high in saturated fat. Hydrogenated oils are the healthiest, explains Amy Adams, a registered dietitian in Phoenix, Arizona. This artificial fat will appear when hydrogen is added to vegetable oil.
Trans fats not only lower good cholesterol (HDL) but also raise bad cholesterol (LDL) and contribute to heart disease. To determine if you are using unhealthy cooking oils, look for the phrase “partially hydrogenated oil” on product packaging.
Even without looking at the label or looking at the ingredients, you can still tell which oils are high in saturated fat when they turn solid at room temperature, says Amy.
(Source: Pre)
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