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!

Are there unhealthy and healthy oils?

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.

Native OilsTherefore 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:

Which oil is suitable for frying: the smoke point table

OilSmoke point in °C
Argan Oil250
Soya oil234
Peanut oil230
Sesame oil230
Olive oil, refined230
Palm oil220
Palm kernel fat220
Sunflower oil220
Coconut oil200
Clarified butter200
Grape seed oil190
Butter175
Margarine170
Rapeseed oil, native160

NOTE!

The fatty acids in the oils and fats determine what the oil is suitable for and how healthy it is. Omega-3 and omega-6 fatty acids, in particular, are healthy, but must not be overheated.

Use the right healthy oils

In the following Clippednews will explain which oils you can use for which preparation and what you have to pay attention.

Coconut oil

Coconut OilAmong 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.

Although saturated fatty acids are considered unhealthy, studies have not yet shown that there is a connection between saturated fatty acids and heart disease.

The fatty acids contained in coconut oil can instead protect against heart diseases by helping to lower cholesterol levels and increase HDL cholesterol, which is beneficial to health.

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.

Fatty acid composition of coconut oil:

  • Saturated fatty acids: 92 percent
  • Monounsaturated fatty acids: 6 percent
  • Polyunsaturated fatty acids: 2 percent

NOTE!

Coconut oil is one of the healthiest edible oils and can have a positive effect on the body. It is ideal for frying and baking.

The 3 Best Coconut Oils

Peanut oil

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.

Fatty acid composition of refined peanut oil:

Saturated fatty acids: 17 percent
Monounsaturated fatty acids: 46 percent
Polyunsaturated fatty acids: 32 percent

NOTE!

Peanut oil can have a positive effect on health. However, only refined peanut oil is suitable for frying. Native, cold-pressed peanut oil should use for salads.

The 3 Best Peanut Oils

Grape seed oil

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.

NOTE!

The grape seed oil has a proven beneficial effect on blood pressure and blood fat levels and is available both refined and cold-pressed.

The 3 Best Grape seed Oils

Olive oil

Olive 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.

Fatty acid composition of refined olive oil:

Saturated fatty acids: 14 percent
Monounsaturated fatty acids: 77 percent
Polyunsaturated fatty acids: 9 percent

NOTE!

Use refined olive oil for frying as the smoke point of virgin extra virgin olive oil is very low.

The 3 Best Olive Oils

Rapeseed oil

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.

There are four different types of rapeseed oil:

  • Natural rapeseed oil produced without heat input from peeled or unpeeled seed.
  • Cold-pressed natural rapeseed oil is obtained particularly gently from selected seeds.
  • Non-refined rapeseed oil is called natural oil, which has been treated with steam to increase its shelf life.
  • Refined rapeseed oil is pressed or extracted using chemical solvents and heat.

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.

Fatty acid composition of refined rapeseed oil:

Saturated fatty acids: 6 percent
Monounsaturated fatty acids: 66 percent
Polyunsaturated fatty acids: 27 percent

NOTE!

Rapeseed oil is a real all-rounder in the kitchen. The best way to fry rapeseed oil is to use refined rapeseed oil. Cold-pressed rapeseed oil is more suitable for salads and other cold dishes.

 

The 3 Best Rapeseed Oils

Keep your oils healthy!

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.

NOTE!

Oils should always be stored dark and as cold as possible so that the fatty acids do not oxidize and make the oil unhealthy.

Healthy Oils: Knowledge to take away

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.

Some of the healthiest oils are

  • Coconut oil: Helps lower cholesterol levels and has an antibacterial and antiviral effect thanks to the lauric acid it contains.
  • Peanut oil: Contains many healthy polyunsaturated fatty acids as well as vitamins E, B1, K, and D.
  • Grape seed oil: Has a positive effect on blood pressure and blood fat levels and helps prevent cardiovascular diseases.
  • Olive oil: Helps lower cholesterol levels and prevents cardiovascular diseases.
  • Rapeseed oil: Has an anti-inflammatory effect thanks to alpha-linolenic acid and contains many omega-3 fatty acids.

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.

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