Pros and cons of cooking oils

cooking

Pros and cons of cooking oils

Using the right oils and fats is a basic part of our daily diet. They are therefore essential for our body and our health. If the wrong fats are used, they can have a toxic effect. Such increased toxicity in the body increases the risk of disease. These promote the development of inflammation inside the body and can have a negative effect on autoimmune diseases. For this reason, it should be looked at which are the best oils and fats that can be used for cooking and frying.

Distinguish between healthy and unhealthy fats
In the meantime, research has found that there are fatty acids that the body urgently needs and those that it can easily do without. Furthermore, some fats are good for your health, while others are harmful. Thus, not all fats can be treated equally. It is therefore important to use the right foods in your daily diet. On the one hand, you should make sure that you eat the right fats from food and use the right oils for cooking and frying.

How do you recognize an oil or fat that is well suited for cooking and frying?
When buying a fat or oil, one should look for the following properties:
– palmitic acid, which is an inflammatory fatty acid, should be present in small amounts
– stable fatty acids should be present in large amounts, as they are more heat-resistant
– so that the fatty acids are protected from oxygen and are protected from excessive heat, a high proportion of vitamin E and other antioxidants
is recommended – late development of smoke
– few accompanying substances that promote inflammation
– use of organic oils and fats, as these contain few pollutants, heavy metals and antibiotic residues
– on Accompanying substances that can trigger immune reactions should be avoided
– no so-called trans fats may be produced during heating
– good taste
– a suitable price-performance ratio

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Based on these properties, it should now be looked at which known oils and fats are well suited and which are rather poorly suited.

What are the worst oils for cooking and frying?
Before we get into the good oils and fats, let’s take a look at the unhealthy variety. These are not healthy and have poor heat stability. Furthermore, these can form trans fats during processing. Such fats are generally not suitable for human consumption. Examples of unhealthy fats include the following:

sunflower oil
safflower oil
nut oils
Linseed oil (only suitable for cold use)
MCT oil (must never be heated)
Lard and butter from factory farming (contain substances that promote inflammation) -> Examples are beef lard and lard
Fish oil (also should not be heated under any circumstances)
Margarine (This is artificial fat that has been industrially produced and is therefore not suitable for consumption)
soybean oil
frying fat
Rapeseed oil (you should also be careful when heating it, as it usually contains artificial flavors)
These oils and fats should be avoided when cooking and frying. The majority of the examples listed are not good for your own health and are therefore not suitable for human consumption. Some, on the other hand, are only harmful to health when heated and can be consumed when cold. Examples include flaxseed oil, fish oil, nut oils, and MCT oil.

But which oils and fats are well suited for cooking and frying?
In the following we want to look at the oils that can be used for cooking without any problems and that are also good for your own health:

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1. extra virgin olive oil from Crete
Cons:
– It contains a small amount of omega-6 fatty acids, which are pro-inflammatory. However, this point is offset by the large number of antioxidants it contains.
– Care should be taken not to overheat the olive oil. For this reason, a combination with a saturated fat such as butter, coconut oil and tallow is a good idea.
Pros:
– it is heat stable, has a pleasant taste and is ideally paired with a saturated fat
– thanks to the large number of antioxidants, it has a positive effect on blood pressure and reduces inflammation.
– It has positive effects on health.
– Olive oil contains significant amounts of vitamin E.

2. Cold-pressed coconut oil (extra virgin)
Disadvantages:
– it should be heated gently as it has a low smoke point
– it goes ideally with an olive oil or beef tallow or other unsaturated fat
– as it is not available locally it has to be imported
Advantages:
– it has a pleasant Taste and is particularly digestible due to the lack of omega-6 fatty acids
– it contains antioxidant polyphenols, which makes it a versatile fat
– coconut oil is a very stable cooking fat when prepared gently
– it contains a large number of medium-chain fats. These can be burned quickly and therefore supply energy quickly

3. Beef tallow
Disadvantages:
– has a rather intense beef flavor
– is not suitable for vegetables, but rather for roasting meat or for marinating. Is ideal for grilling.
Advantages:
– contains many oleic acids (unsaturated fatty acids)
– corresponds to the human body in its composition of fatty acids
– it contains omega-3 fatty acids, which are in a suitable ratio to omega-6 fatty acids
– it is a very stable cooking fat

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4. cold-pressed linseed oil
Disadvantages:
– it should not be heated as it is not a heat-stable fat
– it has a rather intense nutty flavor
– it can cause reactions in autoimmune diseases as it is pressed directly from the seeds Pros
:
– it has a large proportion of anti-inflammatory substances Omega-3 Fatty Acids
– ideal for use cold in a healthy salad as a dressing

5. Organic clarified butter
Disadvantages:
– leads to an increase in cholesterol levels in large quantities
– contains comparatively few antioxidants
Advantages:
– since it contains neither milk protein nor lactose, it is also suitable for milk allergy sufferers
– it is a stable and heat-resistant cooking fat
– it goes well withpromotesgood taste and health

As you can now see, choosing the right oil or fat shouldn’t be taken too lightly, but rather think twice before buying, as an unhealthy oil can lead to serious health problems.

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