Best oil for cooking – The number and variety of cooking oils sold at grocery stores has really expanded over the years, offering many options for users but equally “confusing”.
With different qualities and properties, different types of cooking oils have certain benefits and purposes for us to unleash culinary creativity. Some are for baking, some are used to make delicious fries, while others are used to add depth to the salad as a condiment.
But what are the best cooking oils for the health of the user and when should we use them, let’s find out!
Olive Oil
Best oil for cooking – The Mediterranean Diet is one of the most famous planning and menu programs for its ability to help with weight loss, overall health and longevity. Olive oil is famous for its high content of healthy monounsaturated fats and antioxidant compounds, which are one of the “anchor” and contribute to the success of this diet.
A large meta-analysis performed in 2014 at the University of Vienna found that the monounsaturated fatty acids in olive oil may reduce the risk of cardiovascular disease and stroke.
Olive oil of the highest quality is extra virgin oil, produced through cold pressing, not processed in an environment above room temperature to retain maximum nutrients in olives. However, the smoke point of extra virgin olive oil is relatively low, so it cannot be used for frying or baking at high temperatures. Instead, this ingredient shines when used to stir-fry food at medium heat or as a seasoning for its deep flavor.
Suitable cooking method: Sauté or seasoning for salad.
Smoke point:
- Extra virgin oil 163 – 190 ° C or 325 – 375 ° F.
- Refined oil 240 ° C or 465 ° F.
Avocado oil
Extracted from pressed avocado, with a mild flavor and high smoke point, avocado oil is the perfect ingredient for almost any kitchen cooking.
Avocado oil has the highest content of healthy monounsaturated fats of all oils. The neutral flavor of avocado oil makes it relatively versatile because it can be combined with a variety of foods without overpowering your partner’s signature flavors. For the same reason, avocado oil is one of the top choices when baking meat or cakes.
Appropriate processing method: Frying, grilled meat / cake.
Smoke point:
- Virgin oil 190 ° C or 375 ° F.
- Refined oil 271 ° C or 520 ° F.
Flaxseed oil
Flaxseed oil is a healthy source of omega-3 fatty acids that are chosen by many in the vegan community. Diets rich in omega-3 ALA, inherent in flaxseed oil, have the ability to reduce blood fat levels, preventing high blood pressure in people with high cholesterol.
Best oil for cooking – Flaxseed oil has a slight nutty flavor and low smoke point, making it impossible to cook at high heat but instead used as a salad dressing or seasoning seasoning.
It is important to note when using flaxseed oil that it is very heat sensitive, can go rancid and oxidize quickly, so it should be stored in a dark container in the refrigerator environment.
Proper cooking method: Spices for salads or finished dishes.
Smoke Point: 107 ° C or 225 ° F.
back to menu ↑Walnut oil
Omega-3 beneficial fats and docosahexaenoic acid contained in walnut oil are essential nutrients for the formation and consolidation of intelligence and vision in humans. The trace elements contained in walnut oil such as zinc and manganese are the main components of the pituitary gland, responsible for the production and regulation of hormones in the body. All of the above make walnut oil one of the healthiest seed oils and worthy of a presence in your kitchen.
Walnut oil is often sold in unrefined or less refined form, offering both advantages and disadvantages. The oil’s natural plant-based nutrients are retained as much as possible, but for this reason high temperature use is not recommended for walnut oil.
Proper cooking method: Spices for salads or finished dishes.
Smoke point: 160 ° C or 320 ° F.
back to menu ↑Peanut oil
Best oil for cooking – Peanut oil is relatively diverse in many varieties, each produced according to a different technique and offering a wide range of flavors from mild and sweet to strong. In general, the flavor of peanut oil is relatively specific and can affect the desired taste of a dish. Hence, peanut oil commonly used in Asian dishes, with its relatively high smoke point suitable for frying, baking, and frying vegetables, can benefit from the variety of flavors that peanut oil has. bring.
In addition to its delicious taste, peanut oil is an excellent source of vitamin E, contains up to 11% of the recommended daily intake and is one of the highest sources of monounsaturated fats in cooking oils. Grilled.
Suitable cooking method: Stir-fry or sauté.
Smoke point: 232 ° C or 450 ° F.
back to menu ↑Sesame oil
Sesame oil is rich in monounsaturated and polyunsaturated fats, and also contains very little saturated fat. This seed oil contains sesamol and sesamin which are powerful antioxidants. Plus, evidence suggests that sesame oil is also capable of lowering blood pressure.
Sesame oil produced through mechanical pressing is the best oil, because it is extracted at a cool temperature and avoids nutrient loss. Meanwhile, toasted sesame oil is made from roasted sesame seeds, but the extraction process is the same. Since toasted sesame oil adds so much flavor, it blends well in stir-fries and is a great alternative to peanut oil if you have a nut allergy.
Suitable cooking method: Sauté, sautéed or fried.
Smoke point: 232 ° C or 450 ° F.
back to menu ↑Coconut oil
Coconut oil has become popular among people who follow the keto and Paleo diets, but is it healthy?
Coconut oil is made by pressing either fresh coconut or dried coconut, depending on the type. Coconut oil solidifies at room temperature as it is composed of 90% saturated fat and is also a rich natural source of medium chain triglycerides. Research on coconut oil is inconsistent, some studies suggest it can raise good HDL cholesterol, while other studies show it can also raise LDL cholesterol and bad triglycerides.
Great for quick frying or in baking, but it doesn’t work well at very high temperatures. If you substitute coconut oil for butter in baking, you will want to use about 25% less coconut oil than the amount needed because coconut oil has a higher fat percentage. After all, coconut oil is not a miracle food and it is best to use it in moderation, if a recipe requires it.
Suitable cooking method: Grilling or Sauté.
Smoke point:
- Extra Virgin or unrefined 177 ° C or 350 ° F
- Refined oil 232 ° C or 450 ° F.
Canola oil
Canola oil is made from rapeseed and has a high smoke point, so it can be used in a variety of ways in the kitchen, which is why it’s often a staple in most family. This budget-friendly choice is low in saturated fat and relatively high in monounsaturated fat. The only problem is that canola oil is that they tend to be highly processed, so cold-pressed oil from a reputable brand is the key to getting the best, healthiest product.
Suitable cooking method: Sauté, fried or grilled
Smoke point: 204 ° C or 400 ° F.
