nutrition, lifestyle, editor’s choice
Share in WhatsApp
10 vegetable oils, ideal for frying
- Porridge oil will not spoil, or is it possible?
- When food turns into poison
- 10 of the healthiest oils used in cooking
- 1. Olive
- 2. Rapeseed
- 3. Safflower
- 4. Avocado oil
- 5. Peanut
- 6. Sunflower
- 7. Mustard
- 8. Almond
- 9. Soy
- 10. Sesame
Each of us has his favorite vegetable oil: for some it’s olive, the other for mustard, and for the third false. Some prefer “universal” sunflower and uses it for frying and for cooking sauces and salads.
Meanwhile, there are oils that, when frying, turn into poison, poison the body and contribute to the emergence of serious pathologies. What kind of oil to fry — say the experts MedAboutMe.
Porridge oil will not spoil, or is it possible?
Choosing the oil for cooking purposes, it is necessary to consider not only taste, but also properties and also the effect on the body. So, for the perfect frying oil with soft-neutral taste and high point dymlenija.
For baking in the oven and deep-fried are also suitable product with softly pronounced flavor, otherwise there is a risk to bring in a dish “extra” notes which spoil the harmony of its taste.
But for salad dressings, marinades and sauces recommended aromatic plant oils, has a rich distinctive taste. The same dish, “spiced” Ryzhikova and mustard oil, will be perceived differently. That’s why the shelf in the kitchen should be several types of oils. They make our diet richer and more varied.
Need to know!
You cannot store vegetable oil to light or contact with oxygen (e.g. in a jar or bottle without a lid). In this case, the oil begins to oxidize and go rancid. During this process, the product formed toxic substances such as aldehydes and ketones.
When food turns into poison
Temperature dymlenija — this is the boundary that can share the same oil into “useful” and “harmful”, depending on the purposes for which we intend to use it. That was the starting point, crossing which during the heating of the oil, begin to intensely stand out hazardous substances.
Fortunately, this process does not pass unnoticed. If the oil has reached its point, it begins to boil, steaming. It formed acrolein that have a strong tear action, irritate the eyes and respiratory tract.
It connects to the acrylamide. They can be seen with the naked eye. They are formed in the roasted (burnt) crust and starch-containing products. Therefore, experts advise to abandon the use of fruit and vegetables burnt on the grill. Anything useful in them anymore! Amides of acrylic acid affect the liver and nervous system of the body.
In addition to the products formed free radicals. They cause inflammation in the body, contribute to DNA damage and accelerates the aging process.
Many recipes instruct you to fry foods in a hot pan. Be careful! Overheating the dishes, you thereby risk their health. Experts estimate that electric stoves can heat the pan up to 300°C and the gas set a record at around 600°C!
10 of the healthiest oils used in cooking
Experts of the American heart Association talking about the vegetable oils, as a useful source of healthy fats. However, it is worth considering that it’s still fat, so when consumed don’t forget about the high calorie content.
Oil made from ripe olives, is a key ingredient of the Mediterranean diet, which is recognized as the best diet food 2018. It contains omega-3 and omega-6 unsaturated fatty acids, beneficial to the health of the cardiovascular system. Leaders in the production of this oil are Spain, Greece and Italy. Temperature dymlenija is 210-240°C.
For frying refined oil is preferable, because the process of refining increases the temperature of dymlenija.
In its structure, quite a lot of monounsaturated and polyunsaturated fats, and in comparison with other types of oils, the lowest amount of saturated fat. The oil has a neutral taste and can therefore be used for roasting, frying and baking. He high point dymlenija — 200°C.
Experts note that it has beneficial effects on metabolism and is helpful for women’s health. However, it contains a lot of erucic acid, which can bring harm to health. Therefore, it often lean not worth it.
Get it from the seeds of the annual plant Carthamus tinctorius. The oil is low in saturated fat and high omega-9. Has a neutral taste and a high point of dymlenija.
As a dressing for salads to use it is hardly a good idea, you need something more fragrant and rich, but to fry the fish or steaks. Point dymlenija equal to 265°C.
4. Avocado oil
One tablespoon this kind of oil, 1.6 g saturated fat useful. It helps to increase the level of healthy cholesterol in the body and improve absorption of nutrients. However, he has a fairly high cost, which is considered a disadvantage.
Point dymlenija equal to 270°C, making it a versatile product, suitable to satisfy any culinary needs.
Like peanut butter, this oil is a real “super”, which enriches the taste of food and makes them more fragrant. With it, you can bake sweet goods — scones and cookies, they will get a light peanut flavor. It can also be used for frying and for cooking tempura.
According to experts, it stimulates the natural production of collagen. In this balanced composition of omega-3 and omega-6 fatty acids, which helps to arrest the inflammatory processes in the body. Point dymlenija — 232°C.
Did you know?
“Under the term “vegetable oil” means a processed product derived from any vegetable oil or mixtures thereof is soybean, corn, sunflower, canola, palm. While the label does not specify the full composition. In the process of cleaning oils, they lose their distinctive taste and most of the nutrients,” says dietitian Medical center of the Ohio state University — Liz Weinandy.
Just one tablespoon of the most popular types of oil in Russia comprises 28% of the daily requirement for vitamin E. Also it has a high content of omega-6 fatty acids, but omega-3 fatty acid is represented by the minimum number (1%).
Experts believe that eating foods that are high in omega-6 fatty acids and low in omega-3 fatty acids at the same time, may contribute to inflammatory processes in the body. Therefore, in the case of sunflower oil should adhere to the principles of moderation. As to the point of dymlenie, it is equal to 232°C.
This fragrant oil is prepared on the basis of mustard seeds. In some cases it is obtained by mixing mustard powder with vegetable oil. This budget product is a great source of omega-3 and omega-6 fatty acids.
At a daily intake of vitamin E for an adult is 15 mg per 100 grams mustard oil — 30 mg of this vitamin. Point dymlenija equal to 250°C.
Light yellow oil with a light aroma and a pleasant nutty taste obtained from the seeds of sweet and bitter almonds. Its regular inclusion in the menu will provide good support for the digestive organs and will help to strengthen the nervous system. Point dymlenija this oil is 216°C.
It is considered one of the most popular oils in the world. In Russia it is produced from non-GMO soybeans. Rich in linolenic and stearic fatty acids.
Unrefined oil has a rich brown color with a faint greenish tint, and refined — light yellow tint. The most useful is the cold pressed oil. Point dymlenija equal to 234°C.
Is the favorite Asian cuisine, it is widely used in Japan, China, Korea and other countries. But in Ayurveda used for the treatment of skin problems (topically) and at carrying out of massage procedures.
Interestingly, thanks to the antioxidants, sesame oil can be stored for up to nine years without loss of quality! His point of dymlenija — 177-210°C. For roasting, use only refined oil, the point of dymlenija.
Expert commentaryJulianna Pliskin, life coach, expert on healthy lifestyle and nutrition, psychologist, TV presenter
Scientifically proven that to maintain the activity of the brain need daily eat about 2 tbsp unrefined vegetable oils. It contains vitamin F, essential for building cell membranes and fighting harmful cholesterol deposits, formed in small capillaries that feed the hypothalamus, the cerebellum and the subcortical region.
But different types of oils from plant materials differ in their properties, and the most useful are unrefined types. So what to choose?
Unrefined olive oil with acidity below 0.8% contains many beneficial for cells of oleic acid. You can add it to any salads, sauces or dishes that are prepared at low temperatures. For example, in the process of stewing or simmering. Olive oil for frying you can cook meat or fish in a pan, in the process of heating it won’t release carcinogens.
Pumpkin unrefined oil contains vitamins A, B1, B2, B6, C, E, K, P, PP and lots of minerals. It improves bowel and biliary tract. It has strong antioxidant and hepatoprotective effect.
Flaxseed oil I often recommend to use in meals at the stage of weight loss. It helps to control appetite and nourishes perfectly. It includes a huge amount of omega-3 acids, they are even more than fish oil. Flaxseed oil are able to neutralize nitrates, so you must add it to salads, vegetables, especially if they are store-bought, not grown in their own garden.
Expert commentaryEmilia Viktorovna tsybikova, PhD in medical Sciences, the doctor of Tibetan medicine clinic in Moscow
Vegetable oil, like other products, have warming or cooling properties. First accelerate digestion and metabolism, the second is slow. Most diseases in Russia is due to slow metabolism and slow digestion.
This is due to the fact that more than 80% of our population relates to the constitutional type Mucus, Slime-Wind and Wind-phlegm.
As the Mucus and the Wind — cold of the Constitution. Therefore, the cooling of the body leads to the accumulation of Mucus and Wind, their initiation and development of diseases of the cold.
To prevent it only one way — to make food more warming. What oil is most favorable for our Constitution and climate?
Here are the top 10 most used vegetable oils in their usefulness from the point of view of Tibetan medicine:
1. Sesame oil — the warming of the vegetable oils used in cooking. Fry in it, but it is good to add in salads and vegetable, fish, seafood, and meat salads.
2. Saffron oil has no relation to mushrooms mushrooms. It is made from plants of the family Cruciferae. Has a sharp odor and taste reminiscent of horseradish. To fry it but use for vegetable salads are very useful.
Saffron oil warms the body, stimulates digestion and metabolism, prevents cold diseases, which include diseases of the respiratory tract, joints, obesity, endocrine disorders, and immunodeficiency States.
3. Flaxseed oil is another useful warming oil not suitable for frying, but ideal for refills and any other vegetable salads. Tibetan medicine classifies flax oil is one of the most useful vegetable fats. It is beneficial not only for digestion, but also overall energy balance of the body and balance the three doshas — Mucus, Bile and Wind.
Especially helpful is the oil for the impressionable, restless, nervous, emotional people constitutional type Wind. It is good and slow, full, relaxed people constitutional type Mucus. The same can be said about saffron and sesame oils.
4. The walnut oil is a powerful heating product, especially useful for people constitutional type Wind, but also perfectly suitable for constitutional type Mucus. To cook on it is impossible, but they are very good salads.
5. Sunflower oil refers to warming products, so it is useful for constitutional types, Mucus, Wind and mixed types of Slime-Wind and Wind-Slime, that is, for the vast majority of people in Russia. It can be fried, they can be added to the salad. This is the most versatile vegetable oil, although on its merits it is not comparable to ghee.
In contrast, the sunflower oil has no ability to harmonize the body, has no curative action does not prolong youth and life. But on the other hand, it does not cause any harm to health.
6. Olive oil has a cool effect. Fry it is not recommended, but for salads, hot pasta and vegetable dishes it is well suited to people constitutional type “Wind”, because it has useful to them “weight” and sweet taste.
7. Corn oil has a cool effect, so it is not quite useful in Russian conditions. It is advisable to stop using it.
8. Rapeseed oil — cooling product that is best do not use when frying food or for salad dressings.
9. Soy oil has a cool effect, and in General its use is undesirable in the climatic conditions of Russia taking into account of the dominant constitutional types (tendency to nervousness and/or overweight).
10. Palm oil is the most harmful of the vegetable oils, as it dramatically slows down and impedes digestion and metabolism, has a cooling effect and can serve as a factor of development of diseases of the cold.
This means that the regular consumption of palm oil affects the nervous, immune, endocrine and digestive system, which is manifested, in particular, chronic diseases of the respiratory tract, joints, spine.
Review expertTatiana Mamaeva, an expert on healthy eating, psychologist
When choosing oil you must consider the following factors: the terms and conditions of storage, temperature dymlenija oil, the qualitative composition.
Failure to comply with the terms and conditions of storage leads to deterioration of the product. Oil is no exception. Failure to comply leads to fat oxidation, which will negatively affect our body. Oxidized fats create free radicals that destroy the cells of the nervous system and can even lead to cancer.
When buying oils you need to pay attention to the following points:
— the storage temperature,
touch of fat with air,
— exposure to light,
Worth to buy oils only in dark container, store them away from sources of light and heat, to consider the shelf life and ruthlessly get rid of spoiled product.
When cooking it is important to consider the temperature of dymlenija oil, and is the threshold after which the oil begin to break down, to acquire carcinogenic properties, accumulate free radicals. The most resistant frying oils — saturated fats (e.g. butter “ghee”).
Uses photographs Shutterstock