Home / Healthy Oils: Which edible oil is best?
Olive oil, grape seed oil or coconut oil, there are many healthy oils. But which is the best depends strongly on the use. Clippednews tells you which oil is best for which preparation and what you should be aware!
Especially when it comes to frying, the question often arises which oil is best suited. The fatty acids and the smoke point of the individual fats and oils are particularly essential.
The more polyunsaturated fatty acids an oil contains, the lower the smoke point. That indicates the temperature at which an oil starts to smoke. From this point on, the oil forms harmful substances and should not use.
Therefore oils containing many unsaturated fatty acids are not suitable for frying. However, fats and oils, of which more than half of their fatty acids are monounsaturated or saturated are adequate. These hardly split at high temperatures and therefore have a high smoke point.
On the other hand, particularly healthy oils contain many polyunsaturated fatty acids, such as omega-3 or omega-6 fatty acids. These oils can lower cholesterol levels, strengthen cell walls, and help liquefy blood. However, due to their low smoke point, they should be used for delicious dressings or topping.
Important: cold-pressed is always better than industrially refined. However, this also makes a healthy oil sensitive to light and heat and not suitable for frying.
The following table shows the smoke points of conventional oils:
|Oil||Smoke point in °C|
|Olive oil, refined||230|
|Palm kernel fat||220|
|Grape seed oil||190|
|Rapeseed oil, native||160|
In the following Clippednews will explain which oils you can use for which preparation and what you have to pay attention.
Among the edible oils, coconut oil is one of the healthiest, if not the healthiest! It consists of more than 90 percent saturated fatty acids and has a neutral and light coconut taste.
Besides, 50 percent of the healthy oil consists of the fatty acid lauric acid. During digestion, it transforms into monolaurin. Both lauric acid and monolaurin acid can kill harmful microorganisms such as bacteria, viruses, or fungi. For example, the consumption of coconut oil protects against the yeast disease Candida Albicans or pathogenic bacteria such as Staphylococcus aureus.
Coconut oil is stable at room temperature and can store for a long time without becoming rancid. It is suitable for frying but also for baking and can be used 1 to 1 like butter.
Peanut oil contains about 44 percent polyunsaturated fatty acids. Besides, there is about 37 percent of monounsaturated fatty acids (mainly oleic acid). Peanut oil is, therefore, undoubtedly a healthy oil. It can help to lower high blood pressure and cholesterol levels.
Also, the healthy oil contains around 23 mg vitamin E per 100 ml, strengthens the immune system, and protects the body's cells against free radicals. The vitamins B1, D, and K, it contains also have a beneficial effect on health.
For the roast however only the refined peanut oil is suitable, because it has a smoke point of 230 degrees Celsius. Natural peanut oil burns against it already with 160 degrees Celsius and is ideal for Asiatic noodle courts or salads, but very healthy.
Saturated fatty acids: 17 percent
Monounsaturated fatty acids: 46 percent
Polyunsaturated fatty acids: 32 percent
The idea of pressing oil from grape seeds first came about in the 19th century in the winegrowing countries around the Mediterranean and Hungary. The processing of grape seeds that contain little oil is difficult, and so effort and quality come at a price - oil is one of the most expensive edible oils of all.
Like all vegetable oils, grapeseed oil is one of the healthy oils and has a proven beneficial effect on blood pressure and blood fat levels. Additionally, it can prevent thromboses, heart attacks, and strokes.
It also protects our body cells from free radicals with a lot of vitamin E, which can prevent both aging and the risk of cancer.
Refined grape seed oil tastes very mild to almost neutral, while cold-pressed grape seed oils have a sweet to bitter and often clearly fruity aroma.
Those who want to enjoy the many health benefits of grapeseed oil and like a distinct taste should prefer cold-pressed grape seed oil.
Olive oil is not only popular in the Mediterranean region, but is also one of the most frequently used oils in Germany. Fresh and high-quality olive oil should taste, besides the taste after olives, even after so-called green flavors. These describe the feeling after leaves, herbs, or grass.
In addition to the delicious taste, olive oil knows for its favorable properties on the cardiovascular system. It helps to break down the "bad" LDL cholesterol and to increase the proportion of the "good" HDL cholesterol.
Olive oil is suitable for frying as long as you use refined oil instead of natural oil. Because the smoke point of thus cold-pressed olive oil is shallow (160 degrees Celsius).
The smoke point of refined olive oil is 230 degrees Celsius. The cold-pressed olive oil is however better suited for salads, pesto or herb dips because it is of higher quality.
Saturated fatty acids: 14 percent
Monounsaturated fatty acids: 77 percent
Polyunsaturated fatty acids: 9 percent
The most popular edible oil of the Germans is considered to be the healthiest fat of native origin at all - no matter whether it was refined or cold-pressed. The home of the yellow plant is believed to be in the Mediterranean region, and the ancient Romans already knew and appreciated its oily seeds.
Just 10 grams of the oil cover almost the entire daily requirement of omega-3 fatty acids. A high level of omega-3 fatty acids in the blood contributes to the healthy development of the brain, nerves, and body.
Rapeseed oil also contains a high proportion of alpha-linolenic acid (ALA). Your body cannot produce these fatty acids itself. Their effect is anti-inflammatory; they promote blood clotting and dilate blood vessels.
In the kitchen, the oil is a real all-rounder. Whether for cooking, baking, roasting, deep-frying or fondue, refined rapeseed oil always fits. Native and cold-pressed rapeseed oil, however, burns faster and should therefore not be overheated. It is perfect for preparing salads and other cold dishes.
Refined rapeseed oil hardly differs from other edible oils in taste and appearance. The cold-pressed rapeseed oils, on the other hand, are thicker, more flavorful and have a bright yellow color.
Saturated fatty acids: 6 percent
Monounsaturated fatty acids: 66 percent
Polyunsaturated fatty acids: 27 percent
All edible oils are best stored in a cold and dark place because light and air quickly cause valuable fatty acids to oxidize, and it tastes rancid. If stored correctly, most edible oils last several months.
For all oils, as soon as the oil tastes different or you see a color change or something settles on the bottom, you should not use it anymore.
You should also be careful not to buy oil that is too cheap because the quality of the oil usually decreases with the price. Here it is better to invest two or three euros more and get right, high-quality oil.
Not all oils are equally suitable for frying and salads. As a general rule, refined oils can be heated well because their smoke point is high. Native and cold-pressed oils contain more nutrients and healthy fatty acids, but can only be used for the preparation of salads and cold dishes.
Omega-3 and omega-6 fatty acids are particularly healthy. They lower the cholesterol level, strengthen the cell walls, and make the blood more liquid.
Oils should always store in a dark place and as fresh as possible so that the fatty acids contained do not oxidize and make the oil unhealthy.