Introduction
Don’t know which oil to choose to prepare your food? In this article we will provide you with a complete guide so that you can make the best decision when cooking your dishes.
Importance of cooking oil
Oil is an essential ingredient in food preparation as it prevents food from sticking to the pan and gives it a better flavor. Although the reputation of oils has been questioned in the past due to their relationship with obesity and overweight, it is important to remember that fats are part of a balanced diet and necessary for our body.
Vegetable oils are the most recommended by specialists, since they come from seeds, nuts or legumes and contain unsaturated fats, considered beneficial for health. These fats are not stored in the body and help reduce cholesterol and improve cardiovascular functioning.
Types of cooking oil
Corn oil
Corn oil is recommended due to its content of Omega 6 fatty acids, which are necessary for the proper functioning of the body. However, it should be consumed in moderation, as excessive consumption can be harmful.
Sunflower oil
Sunflower oil also contains Omega 6 fatty acids and vitamin E, which helps regulate the body and the assimilation of nutrients. It is recommended to use a small amount when cooking.
Olive oil
Olive oil is one of the most recommended, since it prevents cardiovascular diseases, protects against oxidative stress and promotes digestive function. It is an excellent option to cook your food.
Canola oil
Canola oil is beneficial for health as it contains the least amount of saturated fat. It is rich in monounsaturated fats, reduces the risk of coronary heart disease and is a source of essential fatty acids for brain growth and development.
Soy oil
Soybean oil is recommended to be consumed raw, as it contains polyunsaturated fatty acids. A small amount helps prevent coronary and vascular diseases.
Avocado oil
Avocado oil is rich in vitamin E and monounsaturated fats, which help reduce LDL cholesterol and increase HDL cholesterol. It is recommended to consume two tablespoons a day to enjoy its benefits.
Coconut oil
Coconut oil is a good alternative for frying foods, as it resists high temperatures. However, it should be consumed with caution due to its high saturated fat content.
Conclusion
In short, choosing the best cooking oil depends on your needs and preferences. Vegetable oils such as corn, sunflower, olive, canola, soy, avocado and coconut are healthy options that you can incorporate into your daily diet. Remember to use them in moderation and enjoy a balanced diet.
