The shelves of supermarkets are full of oils, from cheap bottles of sunflower oil and vegetable oil to more expensive olive oils, avocado and coconut, which claim to have health benefits.
Olive oil in photo shops: Adevărul (archive)
Oils and fats have been in the center of nutritional debates and, to understand why this is important, it is useful to analyze the different types of fats.
Not all fats behave in the body – some increase cholesterol, while others help lower it, writes BBC.
Cholesterol is a natural fatty fatty substance in the liver and is also found in some of the foods we consume. Too high level of bad cholesterol can lead to the accumulation of fat deposits in the walls of blood vessels, causing narrowing or blocking.
With so many contradictory messages, choosing the right product may often seem overwhelming.
Nita Fororii, a public health and nutrition professor at the University of Cambridge, says in the Sliced Bread of the BBC that no oil holds the magical key key and demitizes three common myths about cooking oils.
1. Use sunflower oil and vegetable oil for cooking
Rapitis oil (usually sold as vegetable oil) and sunflower oils are often criticized, some claim to be ultra-processive and can cause inflammation that can harm cardiovascular health.
But there is no evidence to support this.
In fact, these oils contain a small amount – 5-10% – of unhealthy saturated fats and are rich in monounsaturated and polyunsaturated, healthier fats. Polyunsaturated fats (including omega-3 and omega-6) are essential for brain and heart health.
Fororii states that these oils are “absolutely beneficial for us ”.
She explains that they can reduce the risk of illness “When saturated fats (which can increase bad cholesterol), such as butter, lard or ghee, are replaced with these oils. ”
At a price of about 2 pounds per liter in most supermarkets, they are also a more accessible option for cooking at home.
2. Margarine can help reduce bad cholesterol
Margarine has a bad reputation for years and many of us believe we should avoid it.
This is because in the past it contained harmful trans fats, which are closely related to cardiovascular disease, but modern margarines “have an almost zero fat content“According to Fororihi.”Therefore, it can be part of a healthy diet and can reduce bad cholesterol. ”
No butter is completely excluded from the menu. “If you like butter, for example on fried bread, consume it without restraint ”, says Forouhi.
You can use both margarine and cooking butter, but Forouhi recommends to replace them with oil, which contains less saturated fat.
The UK health guides recommend that you maintain saturated fat consumption below 10% of calories, and this is easier to do if you use cooking oil instead of butter.
3. Olive oil is not suitable for frying
Oils behave differently when heated, which makes some of them not suitable for frying.
Extra virgin olive oil, for example, is rich in antioxidants and beneficial compounds, but its low smoke point means that it is more suitable for salad sauce or sprayed than for fry.
The point of smoke is the point at which the fats in the oil begin to break down and release harmful compounds that can make the oil have a bitter, burnt or unpleasant taste.
The restaurant Tim Hayward says that for frying low heat it uses a regular olive oil.
But for frying in oils of foods such as fried potatoes or fish in dough, vegetable or sunflower oil is most suitable, because it resists higher temperatures without breaking down.
Some studies have also shown that the oils heated over the smoke point release toxic chemicals.
But Professor Forori says that this type of cooking is not very common in households and that long -term health studies still show that vegetable oils “without exception are associated with better results in chronic diseases”.
What oils should we use
If you are looking for a simple kitchen strategy:
For daily cooking: sunflower oil or rapeseed are accessible, healthy and versatile. You can also use ordinary olive oil.
For salads and final preparations: Extra virgin olive oil adds aroma and health benefits.
For fry: use high smoking oils, such as vegetable or sunflower oil.
For variety of flavors: although they do not have the same health benefits as olive oil, you can use sesame, coconut or avocado oils for cold dishes, if you like their aroma.
Generally, Professor Forori says that it is better to analyze your diet as a whole, than obsessing on which glass to buy.
“I would recommend you to choose according to taste and costs and experience different types of oils that will bring you health benefits.”she explains.
