Everything You Need To Know About Oil

What is the best oil to add to salad and what is the most healthy oil to use in cooking? What kind of oil is suitable for frying and is olive oil preferable in any situation and for any purpose?

The great variety of vegetable oils on the shelf from soy oil, through canola oil and nut oil to olive oil, causes confusion and fatigue. Which oil is healthier? What should you use for frying and which oil should you use for salads?

Here are some facts that will help you understand a little more the difference between different oils that can help you select the best one for you.

1. All oils are 100 percent fat and there is no difference between them in terms of caloric value. They all contain 136 calories per tablespoon (14 grams). Additionally, vegetable oil does not contain cholesterol, which is found only in animal food.

2. In recent years, olive oil has won many titles and is rightly considered a healthy oil. Similarly, canola oil contains a relatively high amount of monounsaturated fat. Olive oil and canola oil help reduce blood cholesterol levels by reducing the oxidation of LDL cholesterol (bad cholesterol), thereby preventing atherosclerosis and heart disease.

3. Canola oil has another advantage which is not found in olive oil – omega-3 fat, whose consumption is associated with a reduced risk of heart attacks. The best recommendation for oils is to diversify. And if we know to match any oil for its most appropriate use, we can also enjoy unique flavors and also maintain health.

What is the best oil for salad?

Every oil is suitable for seasoning. The important thing in choosing the salad oil is taste. Olive oil, nut oil, sesame oil and peanut oil are the most recommended.

Soy oil, canola oil, cotton oil and corn oil are relatively neutral in flavor and much less exciting.

What is the best oil for cooking?

There is no such thing as “cooking oil”, but when using vegetable oils for cooking, it is recommended to choose canola oil and olive oil, which are resistant to temperatures higher than other unsaturated oils such as soybean oil.

What about all these essential fatty acids?

Cooking does not destroy the essential fatty acids, while prolonged frying does. In frying, the temperature of the oil is very high (much higher than in cooking) and the fatty acids may be oxidized. Oxidation lowers the quality of the oil and may even cause damage if consumed in large quantities. This is one of the reasons why we should not use oil over and over again, which we have already fried and not heat the oil until smoke is released.

What oil is recommended for frying?

For deep frying, it is recommended to use corn oil or cotton oil because of their composition of fatty acids which allows for a high and prolonged frying temperature before oxidation processes that damage the oil properties occur. However, soybean oil is not really recommended for frying because of the relatively high content of unsaturated fatty acids exposed to rapid oxidation.

Can you keep frying oil in the refrigerator?

In general, it is recommended. If reusable oil is used, it is best to remove particles of fried residue by filtering the oil. For a quick flat frying like an omelette, there is no problem using virgin olive oil but you should not use olive oil for deep frying.

Why not use olive oil for deep frying?

Extra virgin olive oil produced by cold pressing contains free fatty acids, which at high temperatures produce free radicals. These radicals are our great enemies and responsible for the destruction of tissues and cells in the body and the premature aging of body systems.

And if you still want to use olive oil for deep frying?

So it is best to choose refined olive oil. Concession is a process in which free acids are neutralized but still have the taste, smell and essential components like vitamin E.

What is the best advice about oil?

Oil has a very high calorie content and all the nutritional benefits of olive oil, soybean oil, canola oil or other oil do not justify its increased consumption. It is always better to choose cooked or steamed foods on a fried surface, and pay attention to the amount of oil that is added to the salad.