Introduction
Cooking with oil is a fundamental part of our gastronomy and daily diet. However, not all oils are created equal in terms of health and benefits. In this article, we will introduce you to the best oils for healthy cooking, so you can enjoy your favorite foods without worrying about the negative effects on your health.
The role of fats in our diet
Before going into detail about the best oils for cooking, it is important to understand the role of fats in our diet. Fats are an essential source of energy for our body and perform various functions, such as protecting our organs, regulating body temperature and absorbing important nutrients, such as fat-soluble vitamins.
However, not all fats are created equal. There are saturated fats, unsaturated fats and trans fats. Saturated fats, present in foods of animal origin such as red meat and dairy products, should be consumed in moderation, since excess can increase the risk of cardiovascular diseases. On the other hand, unsaturated fats, present in foods of plant origin such as oils, nuts and fish, are beneficial for cardiovascular health and should be included in our diet in a balanced way.
As for trans fats, these are artificial fats that are generated during the hydrogenation process of vegetable oils. These fats are harmful to health and are associated with an increased risk of cardiovascular diseases. Therefore, it is important to avoid foods that contain trans fats.
The best oils for healthy cooking
Now that we understand the importance of choosing the right fats, let’s see which are the best oils for healthy cooking:
Olive oil
Olive oil is one of the most popular and healthiest oils for cooking. It is rich in monounsaturated fats, which are beneficial for cardiovascular health. In addition, extra virgin olive oil, obtained through a cold extraction process, better preserves its nutritional properties. It is ideal for dressing salads, pasta or bread, as well as for quick stir-fries or baking.
Avocado oil
Avocado oil is another healthy cooking oil. It is rich in monounsaturated fats and helps maintain healthy blood cholesterol levels. Additionally, it has a high smoke point, meaning it can withstand high temperatures without decomposing. It is ideal for cooking at high temperatures, such as frying or sautéing.
Coconut oil
Coconut oil has gained popularity in recent years due to its potential health benefits. Although it is high in saturated fat, it has been shown that these saturated fats are different from those present in foods of animal origin. Coconut oil has a medium smoke point and is ideal for cooking at moderate temperatures. However, it is important to consume it in moderation due to its calorie content.
Canola or rapeseed oil
Canola or rapeseed oil is another healthy cooking oil. It is low in saturated fat and has a high smoke point, making it an ideal choice for frying foods. However, its flavor may not be suitable for all dishes, so it is important to take this into account when choosing the right oil for each recipe.
Oleic high sunflower oil
High oleic sunflower oil is a variant of sunflower oil that contains a higher proportion of monounsaturated fats. These fats are beneficial for cardiovascular health. Additionally, high oleic sunflower oil has a high smoke point, making it suitable for high temperature cooking.
Tips to make the most of the benefits of the oil
In addition to choosing the right oils, here are some tips to make the most of the oil’s benefits when cooking:
– Use good quality oils, preferably organic and cold pressed.
– Choose oils with a high smoke point if you are cooking at high temperatures, such as frying.
– To dress dishes and salads, choose oils with a higher proportion of unsaturated fats, such as olive oil.
– Remember that oils are high in calories, so you must control the quantities you use.
– Store oils in dark containers protected from light and heat to preserve their quality.
– Avoid reusing oil for cooking, as it can generate toxic substances.
Conclusions
Choosing the right oils for cooking is essential to maintaining a healthy diet. High oleic olive, avocado, coconut, canola, and sunflower oils are great options for healthy cooking. Remember to follow the tips mentioned above to make the most of the benefits of oil in your culinary preparations. Enjoy your favorite foods without worrying about your health!
