The cooking oil landscape has evolved
In recent years, we have seen a drastic change in the cooking oil landscape. This is due to a combination of factors, such as seductive labeling on packaging and the influence of marketing. These elements often confuse us and make it difficult to choose the right oil for our culinary needs.
Types of cooking oil and their characteristics
All cooking oils are made up of three types of fatty acids: monounsaturated, polyunsaturated and saturated. The classification of oils is based on the fatty acid that predominates in each one. Although the caloric intake of all oils is similar, around 120 kilocalories per tablespoon, the differences lie in the type of fat they contain and their organoleptic characteristics, such as smell, flavor and color.
Oils for frying or baking
If you are looking for an oil for frying or baking, it is advisable to opt for those that withstand high temperatures and have a low content of polyunsaturated fatty acids. The latter tend to oxidize easily at high temperatures, which can generate free radicals and promote the appearance of cardiovascular diseases. Some of the best options are olive oil, coconut oil, avocado oil, canola oil, and macadamia nut oil.
Oils for seasoning
If you want to season your dishes, it is advisable to replace saturated fat with polyunsaturated fat. This can help reduce the incidence of cardiovascular diseases. Some recommended options are seed and oilseed oils, such as linseed oil, grapeseed oil, sesame oil, almond oil, and peanut oil.
An interesting fact is that canola oil is the vegetable oil with the lowest level of saturated fatty acids, and its neutral flavor makes it a very versatile option.
Coconut oil: a special case
Coconut oil contains medium chain fatty acids, which are digested, absorbed and metabolized differently than other fats. Due to their chemical structure, the body tends to use them quickly as an energy source rather than storing them. However, it is important to note that coconut oil is rich in saturated fat, with a content of more than 90%. Excessive consumption of saturated fats can increase the risk of cardiovascular diseases. Evidence on the purported health benefits of coconut oil is limited, so the American Heart Association does not recommend its use.
A curious fact is that one tablespoon of coconut oil provides 11 grams of saturated fatty acids, almost the recommended daily intake of this type of fat.
Refined and unrefined oils
The oil refining process aims to eliminate impurities and neutralize properties such as flavor and color. Unrefined oils preserve plant bioactive elements beneficial to health. For example, extra virgin olive oil and virgin olive oil contain more antioxidants than refined olive oil. It is always advisable to choose the purest oils, those that indicate that they are cold pressed or that they have a high degree of purity. As the oil becomes more transparent, its purity increases.
General recommendations
Here are some general recommendations for using cooking oils:
– Include different types of oils in your diet.
– Prevents the oil from producing smoke. To achieve this, it is advisable to preheat the pan or pot before adding the oil.
– Never reuse the oil.
– To prevent rancidity and unpleasant odors, store the oil in a dark, cool and dry place.
– Use the oil within 12 months of opening.
– Dispose of the oil in a suitable container, never in the sink.
– Remember that, regardless of the type of oil you consume, you should always measure the appropriate portion.
