Table of contents:
- The type of fat contained in the oil
- Saturated fat
- Polyunsaturated fats
- Monounsaturated fat
- What oils are the healthiest for cooking?
- 1. Pure olive oil (extra virgin olive oil)
- 2. Canola oil
- 3. Walnut oil
- 4. Peanut oil
- 5. Sunflower oil
Oil is closely related to fat. Fat can be categorized simply into two forms, namely good fats and bad fats, both of which we can easily find in a variety of foods.
The type of fat contained in the oil
All foods that contain fat, such as butter, solid fats (shortening), and oils, are composed of fatty acids. These fatty acids are formed from specific chemicals that impact how these fats affect our food and how they affect our bodies. The forms of these chemicals are grouped into saturated, monounsaturated, and polyunsaturated.
Saturated fat
Examples include butter, lard (lard), and solid fat (shortening). Saturated fat is bad for health if we consume too much. Too much saturated fat in the body is associated with increased cholesterol levels, which can also increase the risk of heart disease. It would be nice if you limit your intake of foods that contain saturated fats.
Polyunsaturated fats
Can be found in sunflower oil and walnut oil. Omega-3 and omega-6 are also included in polyunsaturated fats. Unlike saturated fats, polyunsaturated fats have a good impact on health. Polyunsaturated fats can help increase levels of good cholesterol in the blood, which can reduce the risk of heart disease. Especially omega-3, it can protect the heart and also as an anti-inflammatory.
Monounsaturated fat
This type of fat can be obtained from olive oil, canola oil, and peanut oil. Just like polyunsaturated fats, monounsaturated fats can also increase the level of good cholesterol in the blood, thus also helping you avoid heart disease.
By knowing the benefits and effects on health, it seems that you already know what kind of oil you should use for cooking or to add to your food. Yes, the type of oil that contains unsaturated fats, is a healthier choice for you. Meanwhile, the type of oil that contains saturated fat, you should limit its use.
What oils are the healthiest for cooking?
Usually what we use for everyday cooking is vegetable oil or what we usually call cooking oil. However, there are actually many other oils that we can use for cooking or just to add to our food, which of course is also healthier. What are they?
1. Pure olive oil (extra virgin olive oil)
In the first place, pure olive oil is best for cooking. Pure olive oil is a great source of monounsaturated fat. So, this oil is useful for keeping your bad cholesterol levels low and increasing good cholesterol levels. This oil is also high in antioxidants called polyphenols, which can protect your heart. You can use this oil for steaming vegetables or for sautéing vegetables, and this oil works best for this purpose salad dressing .
2. Canola oil
Canola oil is also a good choice for cooking. Canola or Canola stands for (Canada oil low acid). Canola oil is a type of oil that contains monounsaturated fats. Although it is not high in antioxidants due to the high processing it takes, canola oil is rich in alpha-linoleic acid, a form of omega-3 that promotes heart health.
Canola oil has a neutral flavor and also a high smoke point, making it good for baking and sauteing. The smoke point is an important consideration when choosing oils for high heat cooking, such as for frying or grilling. Canola oil can be used in all cooking techniques, but never use it over and over as it is unstable once heated.
3. Walnut oil
This oil is included in oils that contain polyunsaturated fats and also contain omega-3s. Walnut oil has a nutty taste, so it is good to use as a salad dressing or for baking. However, this oil does not last long, if you buy this oil in a small bottle and keep it in the refrigerator, it will only last up to 3 months.
4. Peanut oil
Peanut oil has a high smoke point, making it a good choice for cooking at high temperatures, such as for roasting and sauteing. Peanut oil contains phytosterols, which are useful for lowering blood cholesterol levels and preventing cancer.
5. Sunflower oil
Sunflower oil contains polyunsaturated fats which are good for lowering bad cholesterol levels. Because it has been processed, this oil is more stable and suitable for cooking at high temperatures. This oil is good for frying and can be a substitute for butter.
