Cooking oils are oils used for cooking or frying. There are many options for cooking, from fats to oils. Choosing healthy cooking oils in the cooking process is as important as choosing healthy cooking oils, but also keeping them healthy after cooking. Let's take a look at healthy fats that can be used in cooking.
Stability of Cooking Oils
It is healthy to use balanced and non-oxidized oils when cooking at high temperatures. When oils are oxidized, they react with oxygen to form free radicals. These create harmful compounds that you definitely do not want to consume.
The most important factor in determining the resistance of both high and low temperature oil is the degree of saturation of the fatty acids in it.
Saturated fats have single bonds in fatty acid molecules, double bonds of monounsaturated fats and two or more bonds of polyunsaturated fats. It is these double bonds that are chemically reactive and sensitive to heat.
Saturated fats and monounsaturated fats are highly resistant to heat. However, cooking with polyunsaturated fats should not be done.
Now let's look at the cooking features of the cooking oils that are available in the market and that people use while cooking or frying.
Cooking Oils
Coconut oil
For high temperature cookingCoconut oilIt is one of the healthiest cooking oils.
More than 90% of the fatty acids in it are saturated. This means that it is heat resistant. This oil is semi-solid at room temperature and can last for months or even years without going rancid or spoiled.
Coconut oil has powerful health effects. A substance called lauric acid, especially found in fatty acids, regulates cholesterol and helps kill bacteria and other pathogens.
The fats in coconut oil speed up the metabolism. It increases the feeling of satiety compared to other oils.
Coconut oil acid profile is as follows;
Saturated Fat: 92%
Monounsaturated fat: 6%
Polyunsaturated fat: 1.6%
You can safely use coconut oil in your meals. Choose extra virgin coconut oil and organic products.
Recent studies have proven that saturated fats are completely harmless. Saturated fats are safe energy sources for humans.
Butter; It is one of the foods that has been wronged in the past due to its saturated fat content. But you don't have to be afraid of real butter. The main thing to be afraid of is processed butter.
Real butter is highly nutritious. Contains vitamins A, E, K2. It is also rich in fatty acids Conjugated Linoleic Acid (CLA) and butyrate, both of which have powerful health benefits.
CLA lowers body fat percentage in humans. Butyrate fights inflammation and improves gut health.
Butter fatty acid profile is as follows;
Saturated Fat: 68%
Monounsaturated fat: 28%
Polyunsaturated fat: 4%
There is a point you should pay attention to when using butter in cooking. Because butter contains little sugar and protein, it burns during high-temperature cooking such as frying.
Make sure the butter is organic or homemade. Butter obtained from grass-fed cows contains more vitamin K2 and CLA than fabricated products.
Olive oil
It is known that olive oil has healthy effects on the heart.Mediterranean dietThe reason why olive oil is touted as healthy is olive oil.
Olive oil is really beneficial for health. It raises good cholesterol and lowers oxidized bad cholesterol circulating in the blood.
Olive oil fatty acid distribution is as follows;
Saturated Fat: 14%
Monounsaturated fat: 75%
Polyunsaturated fat: 11%
Studies on olive oil show that although it has fatty acids with double bonds, you can use it in cooking as it is highly resistant to heat.
Extra virgin olive oil Let it be one of your preferred cooking oils. Extra virgin olive oil contains much more nutrients and antioxidants than the refined type. It also tastes better. Store olive oil in a cool, dry and dark place to prevent spoilage.
Animal fats
The fatty acid content in animal fats varies depending on what the animals eat. If he eats grain, his fat contains polyunsaturated fat. If the animals are grass-fed, there will be saturated and monounsaturated fats. That's why animal fats from naturally raised animals are an ideal option for cooking.
Avocado oil
Avocado oilIts nutritional composition is similar to olive oil. It is a mixture of monounsaturated, saturated and polyunsaturated fats. It can be used for the same purpose as olive oil. It is one of the safe oils in cooking.
Fish oil
Fish oilIt is very rich in omega 3 fatty acids, which are DHA and EPA. One tablespoon of fish oil meets the daily requirement for these essential fatty acids.
The best fish oil is the liver oil of cod fish because it is rich in vitamin D3.
Fish oil is never used in meals due to the high density of polyunsaturated fats. It is best to take one tablespoon daily as a supplement. Store this oil in a cool, dry and dark place.
Flax oil
Flax oil The vegetable form of omega 3 oils contains Alpha Linolenic Acid (ALA). This oil is often used to supplement omega 3 fats.
If you are not a vegetarian, it is better to use fish oil instead of flax oil. Studies show that the human body cannot convert ALA as efficiently as forms of EPA and DHA, which are fish oil.
Due to the polyunsaturated fats, flaxseed oil should not be used for cooking.
Canola oil
Canola oil Produced from rapeseed seeds. Fatty acid analysis is quite good as most of the fatty acids are monounsaturated. It perfectly contains omega 6 and omega-3 in a 2:1 ratio.
However, canola oil is subjected to very harsh processing methods before it is converted into the final product. Therefore, it is not very suitable for human consumption as it contains some toxic substances.
Nut and peanut oils
Hazelnut and peanut oils are not good choices for cooking because they are rich in polyunsaturated fats. It can be used as part of recipes. However, it is not suitable for frying and high temperature cooking.
Palm oil
Palm oilis obtained from the fruit of the palm tree. Recently, the addition of some chocolates and ready-to-eat foods has been a topic of discussion. It consists mostly of small amounts of polyunsaturated, saturated and monounsaturated fats.
Red palm oil (the unrefined variety) is best. It is rich in vitamin E, Coenzyme Q10 and other nutrients. However, the claims made about palm oil are alarming and its use in cooking should not be preferred.
Vegetable oils
Industrial vegetable oils are highly processed and refined products that are rich in omega 6 fatty acids.
Avoid cooking with these oils and using them in any kind of food. These oils have been touted as healthy in many health experts and media advertisements over the past 10 years.
New data show that these oils cause serious ailments such as heart disease and cancer. It is useful to stay away from the following vegetable oils. In particular, these oils should not be used for deep frying and pan frying.
Soy oil
corn oil
Cotton oil
Sunflower oil
Sesame oil
Safflower oil
Rice bran oil
Grape seed oil
These oils should not be used in cooking or frying because they are:
It contains high levels of polyunsaturated fat.
It contains an excessive amount of omega 6 fatty acids, which are unhealthy for the heart.
It is low in omega 3 fatty acids.
major contributor to heart disease and other cardiovascular problemstrans fats It contains.
Storage of Cooking Oils
There are a few things to keep in mind for the safe consumption of oils.
Do not buy large quantities at once. Buy in smaller and quicker quantities. That way you can consume them before they get damaged.
Get the oils that are sold in glass bottles. Do not prefer oils in plastic bottles.
Keep unsaturated fats such as olive oil, palm oil, avocado oil in an environment where they are less likely to oxidize and become rancid.
The main factors in the oxidative damage of cooking oils are heat, oxygen and light. Therefore, store it in a cool, dry, dark place and close the cap immediately after use.
