What vegetable oils are best suited for different ways of cooking?

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There are dozens of vegetable oils. Sunflower, rapeseed, coconut – these are just the most popular ones that many people use every day. But according to their purpose? After all, not all products of this group are suitable for frying. On which oils can we fry and bake, and which ones are intended exclusively for salads, sauces, and dressings and why?

What to pour on the pan?

Nutritionists advise for frying to choose oils that, under the influence of temperature, are less susceptible to the process of decomposition of fatty acids, that is, are characterized by the so-called high temperature of the smoke. Another rule is to choose oils that are not a product of cold-pressed since they demonstrate greater sensitivity to heat treatment compared to refined ones.

So, what to choose for frying? The three main ones are refined rapeseed, coconut, and rice oils. More expensive oil for thermal processing – from avocado. Conditionally suitable – refined olive.

Why and why vegetable products that are used in our kitchens are especially good?

Rapeseed oil – ideal for frying

Rapeseed is one of the cheapest and at the same time the most useful vegetable oils. Contains a large amount of monounsaturated fatty acids and at the same time – a minimum of saturated. The correct proportions of omega-3 and omega-6 fatty acids make rapeseed oil have a positive effect on heart function and pressure, and therefore reduce the risk of atherosclerosis and diseases of the cardiovascular system. This vegetable fat is suitable for use both in cold form (for example, for salads or dressings), and for frying (if refined), as it has a high temperature of the smoke.

Sunflower oil – only for cold

This oil is one of the most popular vegetable oils in our area. Many people consider it a universal product – suitable for frying, baking, and cold use. This is a big mistake. Despite the high temperature of smoking, nutritionists do not advise frying in sunflower oil. It contains a lot of polyunsaturated fatty acids, which decompose at high temperatures, which is definitely not beneficial to health. This product is correctly applied only in cold form – for salad dressings. Although the oil from sunflower seeds is not the most favorable for the human body ratio of omega-3 and -6 fatty acids, nutritionists do not recommend excluding it from the diet completely, as it is a valuable source of phytosterols and vitamin E.

Coconut oil – for health and beauty

Coconut oil is known, first of all, for its amazing caring properties, but it does an excellent job with its tasks in the kitchen. For some people, the product has become a real pet, which they have been using for many years. You can use it instead of butter and spread the bread. Desserts, pastries, and cakes based on it taste great. Due to the fact that coconut oil has a high temperature of the smoke, you can fry pancakes, pancakes on it, but it is also excellent as a basis for dressings and salad dressings.

Paradoxically, coconut oil is an excellent way to lose weight. The fat from coconut pulp, consumed in appropriate quantities, allows you to get rid of obesity (especially abdominal), as it is used by the body to produce energy and burn calories and, therefore, is not deposited in the form of excess fat tissue. This was confirmed by research scientists published in the medical journal Lipids. Studies have also shown that, despite the saturated fat content, coconut oil does not adversely affect the blood lipid profile.

Rice oil – perfect for everything.

This is a very popular fat in Asia, but today it is more and more often found in our stores. Appreciate the mild taste that helps to reveal the natural flavor of the dish. The product has a high temperature of the smoke and a favorable ratio of saturated and unsaturated fatty acids. Therefore, it can be used for frying at very high temperatures.

But it also “works” well in the cold, as an addition to salads and dressings. The great advantage of rice oil is not only its versatility but also its beneficial effect on our health. Due to the vitamin E and gamma ornidazole contained in it, the product slows down the aging process and reduces the level of cholesterol in the blood. But that’s not all: he also produces an antitumor effect and eases the symptoms of menopause.

Linseed oil – to improve well-being

This fat is intended to be used exclusively in the cold and is a rich source of omega-3 unsaturated fatty acids, which improve brain function, regulate the number of hormones and stimulate digestive processes. The product also has a positive effect on well-being. It is useful to know that the best is unrefined, cold-pressed, and as fresh as possible. Flaxseed oil can not stand for more than 3 months, and after breaking the integrity of the package should be used a maximum of a month. In addition, it must be highly linoleic (made from unmodified flax seeds) and contain at least 50% omega-3 fatty acids. The storage method is also important: it is better if you put it in a dark and cool place, and the bottle will be made of dark glass.

Avocado oil – for memory and concentration

Avocado oil has a dark green color and tastes like olive. It can be widely used in cooking: it has one of the highest smoking temperatures of all vegetable oils, so it can be used for frying, baking, stewing food (but the product must be refined), and thanks to its mild taste it is suitable for consumption and cold sauces and dressings. Avocado oil is a very valuable source of unsaturated fatty acids, as well as lecithin, which is a building material for brain cells, protects the stomach and liver, and improves blood circulation. And choline contained in lecithin improves concentration, memory processes. Therefore, avocado oil, rich in this substance, is recommended for people who study or work mentally.

Olive Oil Benefits

Rich in antioxidants, vitamin K, and vitamin E, olive oil boasts a very good nutritional profile. It has mono-saturated fats like oleic acid and palmitoleic acid, which constitutes 10g of the total fatty acid count of 14g in this oil. As per the USDA, olive oil is also free of carbs and cholesterol, thereby reducing the risk of heart diseases.  The calorie count of this oil is similar to canola oil or butter, at around 120 calories in 1 tbsp of olive oil.

The health benefits of olive oil include the treatment of colon and breast cancer, diabetes, heart problems, arthritis, and high cholesterol. It also aids in weight loss, improves metabolism, digestion, and prevents aging. It is a staple ingredient for many culinary preparations and also serves a variety of medicinal purposes.

It helps in lowering the bad cholesterol levels in our blood, as it is rich in monounsaturated fats. The extra virgin olive oil variety contains the highest level of antioxidant polyphenols and oleic acid. It is thus a healthier option compared to other vegetable oils.

However, it also has lots of calories, so it should be used in moderate amounts for the best health results.

• Extra-virgin olive oil: Derived from the first press of olives, this oil boosts the most full-bodied flavor. It can be used for all forms of savory cooking, including sautéing, stir-frying, roasting, and marinating, and is the best choice for bread dipping and salad dressing.

• Olive oil: Also known as “pure,” it’s typically milder than extra-virgin and more yellow in color. While not quite as high-quality as extra-virgin, it’s great for savory cooking and adds flavor and depth to a dish.

• Extra-light olive oil: For this oil, the term “light” does not apply to its nutritional makeup but rather to the oil’s color, texture, and flavor. The mildest of all the oils, it’s best for baking and savory cooking at very high temperatures.


54 thoughts on “What vegetable oils are best suited for different ways of cooking?”

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