There are lots of fats and cooking oils for you to choose from. But choosing a cooking oil is not simply about choosing healthy oils, but are they still healthy after being cooked?
Stability Of Cooking Oil
If you often cook at high temperatures, you should use oils that are stable and not easily oxidized or rancid.
When the oil is oxidized, it reacts with oxygen to form free radicals and harmful compounds that you certainly won't want to consume.
The most important factor in determining the oil's resistance to oxidation and formation of free radicals at both high and low temperatures is the saturation rate of the acids in it.
Saturated fat has a single bond in the fatty acid molecule, monounsaturated fat has a double bond and polyunsaturated fat has two or more.
These are double bonds that have a strong chemical reaction and are sensitive to heat.
Saturated fats and monounsaturated fats are resistant to heat, but oils are high in polyunsaturated fats, so avoid them in cooking.
Now we will discuss in detail these special cooking fats.
When cooking at high temperatures, coconut oil is your best choice.
More than 90% of the fatty acids found in coconut oil are saturated acids, making it highly resistant to heat.
This oil is semi-solid at room temperature and can be stored for months and years without rancidity.
Coconut oil also has many strong health benefits. It is especially rich in lauric acid - a fatty acid. This acid can improve cholesterol and help kill bacteria and other pathogens.
Fats in coconut oil can also promote mild metabolic processes and increase satiety more than other fats. Coconut oil is the only edible oil to be listed as superfoods.
Essential fatty acids in coconut oil:
- Saturated acid: 92%.
- Monounsaturated acid: 6%.
- Polyunsaturated acid: 1.6%.
To achieve the most health benefits, you should choose pure coconut oil. It is a natural organic product, so it tastes very good and offers the most health benefits.
Previously, saturated fats were thought to be unhealthy. But in recent years, many studies have claimed that saturated fat is completely harmless. It is a safe source of fat, providing optimal energy for humans.
Butter has also been listed as a bad food because of its high saturated fat content.
But you really have no reason to be afraid of butter. Only refined refined margarine is worrying.
Pure butter is good for you, and it's really a nutritious food.
It contains vitamins A, E and K2. It is also very rich in fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which bring great health benefits.
CLA can lower the percentage of human body fat and butyrate can fight inflammation, improve intestinal health. This acid has been tested in mice, and has demonstrated that mice are resistant to factors that lead to obesity.
Essential fatty acids in butter include:
- Saturated acid: 68%.
- Monounsaturated acid: 28%.
- Polyunsaturated acid: 4%.
When cooking with butter, you need to be aware that, since butter contains a small amount of sugar and protein, it tends to burn when fried at high temperatures.
If you want to avoid this, you can melt it and remove the butter in the butter or the butter, so the oil grill. In this way, you will remove lactose and protein and get the refined butter.
Here are instructions to help you make your own homemade butter.
- First you have to choose avocado from grass grazing. This butter will contain more vitamin K2, CLA and more nutrients than butter from cows that eat cereals.
Olive oil is well known for its very good cardiovascular effects, and it is considered a major factor in the health benefits of a Mediterranean-style diet.
Some studies show that olive oil can improve the bio-health index.
It can increase HDL (good) cholesterol and reduce oxidized LDL (bad) cholesterol circulating in your blood (17, 18).
Essential fatty acids in olive oil include:
- Saturated acid: 14%.
- Monounsaturated acid: 75%.
- Polyunsaturated acid: 11%.
Studies of olive oil show that, although fatty acids have double bonds, you can still use it for cooking because it has relatively heat resistance.
You have to be sure to choose pure olive oils. This oil has more nutrients and antioxidants than refined oils. Olive oil helps you increase the flavor of the dish effectively.
You preserve olive oil by keeping them in cool, dry places to avoid oil rancidity.
Animal Fat - Pork Fat, Beef Fat, Three Meat Only Fried
The fatty acid content of animals tends to vary depending on what the animals eat.
If they eat a lot of cereals, fats will contain a lot of polyunsaturated fats.
If the main animals are fed grass, there will be more saturated fat and monounsaturated fat in it.
Therefore, animal fat from naturally raised animals is a great choice for cooking.
You can buy lard or tallow in stores, or you can fry bacon for long-term use.
Palm oil is derived from the fruit of oil palm.
It consists mainly of saturated and monounsaturated fats, polyunsaturated fats that make up only a very small amount.
This makes palm oil a good choice for cooking.
Red palm oil (unrefined oil) is the best. Red palm oil is rich in vitamin E, Coenzyme Q10 and many other nutrients.
The composition of avocado oil is similar to olive oil. It is mainly monounsaturated acids, with little saturated acid and polyunsaturated acid.
It can be used for many purposes similar to olive oil. You can use avocado oil to cook or use directly.
Fish oil is rich in animal forms of Omega-3 fatty acids, which
are DHA and EPA. One tablespoon of fish oil can meet your daily needs for very important fatty acids.
The best fish oil is cod liver oil, because it is rich in Vitamin D3, which a large part of the world lacks.
However, because fish oil has high levels of polyunsaturated fatty acids, fish oil should never be used for cooking. It is often used directly as a supplement. Drink 1-2 teaspoons of fish oil every day.
Fish oil is preserved in a cool, dry and lewd place.
Vegetable oil linseed oil contains a lot of Omega-3 fats, and Alpha Linolenic acid (ALA).
Many people use this oil to supplement Omega-3 fats.
However, unless you are vegetarian, I would recommend using fish oil to replace linseed oil.
Evidence shows that the human body cannot effectively convert ALA to a positive form like EPA and DHA, but these two types in fish oil have a lot.
Because flaxseed oil has a large amount of polyunsaturated fats, flax seed oil should not be used for cooking.
Canola oil, although derived from the tree, contains in it the euric acid - a toxic, bitter substance that has been removed from it.
The essential fats of canola oil are also quite good, having a perfect ratio of omega 6 and omega 3 to 2: 1, mostly monounsaturated fatty acids.
However, mustard oil must go through very heavy processing before it turns into the final product you know.
This treatment is terrible, it involves extremely toxic solvents, hexane is one of those solvents. I personally think that this oil is not suitable for humans, because it is too toxic.
Seed Oil and Peanut Oil (Dau Lac)
There are many types of seed oils and some of them have a great taste.
However, seed oil is rich in polyunsaturated fats, so it is not a good choice for frying food. And peanut oil is also among them.
You can use peanut oil in cooking, but should not cook it at high temperatures.
Maca oil is also a seed oil, but it is unlike peanut oil, which is more like olive oil, because in macca oil is mainly monounsaturated acids. However, this oil has a very high price, so not everyone has the conditions to use it.
If you want to use macca oil, you should only cook it at low temperatures or medium temperatures.
Seed Oil And Vegetable Oil
Industrial seed oil and vegetable oil are highly refined oils. They are too much omega 6 fatty acids.
Not only cooking, it's best to avoid them completely.
Here are some of the oils that have been advertised by the media as "heart-healthy" oils in the past few decades; But in reality, they are the cause of many serious diseases including heart disease and cancer. Therefore, you should stay away from these oils as far as possible.
- Soybean oil
- Corn oil
- Cotton seed oil
- Rose oil
- Rapeseed oil
- Sunflower oil
- Sesame oil
- Grape seed oil
- Safflower oil
- Rice bran oil
Some practical studies of vegetable oils common on food shelves in the US market have also found that they contain up to 0.56-4.2% of highly toxic trans fat.
It is important that you read the label. Before you decide which cooking oil to buy, you need to carefully read the label printed on the oil bottle and give the wisest choice.
How To Preserve Delicious Cooking Oil
To ensure that your fats and oils are not rancid, you need to keep in mind the following:
Do not buy too much oil at a time. You should only buy a few bottles, so make sure you use them all before they are retired.
When it comes to unsaturated fats like olives, palm, avocado oil and some other oils, the best way to preserve them is to keep them in an environment where they are less likely to be oxidized and rancid. And the environment that makes them susceptible to oxidation is heat and light.
Therefore, you should keep them in a dry, cool and lewd environment, and be sure to cover them immediately after use.