- In addition to the oils mentioned here, it is also possible to resort to other vegetable oils such as linseed oil, hazelnut oil or soybean oil, because the latter are rich in Omega 3, which are essential fatty acids for the proper development and functioning of the body. the body.
- You can also use rapeseed oil, which is particularly balanced in omega-3 and omega-9.
- On the other hand, avoid palm oil, which is high in saturated fatty acids that increase bad cholesterol, but also avoid palmitic acid, which may increase the risk of cancer, according to a British study.
Eating a healthy diet means adapting your diet to the type of cooking oil you use. So we gathered you thanks to work Results, advice from several professional media outlets and American nutrition experts, to identify the five best oils for cooking. Note however that often when it comes to fats, even if these oils are considered good for health, the golden rule remains moderation.
1. Extra virgin olive oil
Olive oil has repeatedly demonstrated its health benefits, especially cardiovascular disease, in the scientific literature. she It contains a large amount of monounsaturated fats and some polyunsaturated fatty acids.confirms the magazine time.
However, be careful not to overcook it because it is overcooked Too high temperatures can spoil its flavor and nutrition. highlighted Self Journal. “The smoke point of oil is the temperature at which it starts to smoke. As for olive oil, it ranges between 190 and 207 degrees Celsius.”He adds Mediterranean dish. Choose a 100% unrefined extra virgin oil with a recent harvest date and a dark bottle to preserve its flavor and benefits.
2. Avocado oil
“Avocado oil has the same benefits as extra virgin olive oil, but with a higher smoke point, which makes it ideal for stir-frying or stir-frying. It’s packed with vitamin E and has one of the highest monounsaturated fats in the oil aisle.”Suspension SCL validity. The smoke point of avocado oil is about 270 degrees Celsius. Avocado oil is also rich in the carotenoid lutein, which improves eye health.He adds Camille Styles.
3. Sesame oil
If you are looking for a tastier oil, try sesame oil. It is used in many Asian and Indian dishes. Sesame oil Known for its anti-inflammatory and antioxidant properties, which may help reduce the risk of cardiovascular disease and atherosclerosis, which is the buildup of fats and other substances in artery walls that narrow vessels and increase blood pressure.according to daily health. Sprinkle them over avocado slices with salt and pepper for an easy snack – or use them in soups and stir-fries to easily boost the flavor of your dish.Note Selected foods. Remember to store sesame oil in the refrigerator. Its smoke point is about 210 degrees.
4. Safflower oil
Safflower oil is derived from the safflower plant. The linoleic acid in safflower oil may help reduce the risk of heart disease. Safflower also contains chemicals that may help prevent blood clots, dilate blood vessels, lower blood pressure and stimulate the heart.can we read WebMD.
“Safflower oil is almost tasteless and remains liquid even when refrigerated. Medicinally, it is excellent for use in salad dressings and other cold preparations.”He adds Real simple. With a smoke point of about 265 degrees, you can also cook it at a higher heat.
5. Peanut oil
Peanut oil comes from the seeds of peanut plants and is a good source of Vitamin E. It has also been linked to several health benefits, including reducing some risk factors for heart disease and lowering blood sugar levels in people with diabetes.shaded Healthline. It is a flavorful oil that is used in many Asian dishes. peanut oil “It also has a high smoke point (232 degrees or so), so you can use it to fry foods like tempura.”He adds Self Journal.