Having a balanced diet free of saturated and trans fats is ideal for the body to stay healthy. The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as olive oil.
According to the Mayo Clinic clinical research institute, these types of fats can help reduce the risk of heart disease when used in place of saturated fats.
Contrary to what many people may think, fat is a valuable part of the diet, as the body needs it to perform its functions optimally, experts say. Nevertheless, It is important to know how to choose it so that the benefits it brings to the body are greater and the negative impact is less.
When it comes to cooking, not all oils are created equal. Some of them are suitable for withstanding heat and some are not. It is important to keep in mind the smoke point, which is the temperature at which the oil begins to smoke and break down. When this happens, the oil can lose some of its nutritional value and give food an unpleasant taste, the Mayo Clinic says.
The ideal, according to specialists, is to try to avoid oils that contain high levels of trans fats. “This includes those fatty products for cooking that contain hydrogenated lipids, as is the case with margarines. Not only are they richer in calories, but when they are heated, they present a change in their molecular structure, resulting in very harmful health effects,” the portal specifies. better with health.
Industrial seed oils are also not recommended due to their extraction process, the use of solvents in it and their oxidative potential. They also have a high content of omega 6 in relation to omega 3, which becomes a problem when the fat oxidizes, says the aforementioned source.
Mayo Clinic experts say oils with high smoke points are good for high-heat frying and stir-frying. These include peanut or peanut; sesame and soy.
There are others with moderately high smoke points that should be chosen primarily for medium to high temperature stir frying. Avocado, corn, canola, coconut and olive can be used here.
Olive oil is rich in omega fatty acids, especially omega 9, in vitamin E and K, which is necessary for coagulation and calcium fixation, as well as in monounsaturated fatty acids.
In the case of coconut, its use has been controversial because it is solid at room temperature, which indicates that it is high in saturated fat; however, specialists have stated that it is not the same type of saturated fat found in foods of animal origin.
Avocado oil, meanwhile, is rich in unsaturated fats and promotes healthy blood cholesterol levels.
“Oils with low smoke points, such as flaxseed, pumpkin seed, and walnut, are best used in salad dressings and sauces. Some, such as avocado, grape seed, olive and sesame, are versatile enough to be used for frying or in salad dressings, ”says the Mayo Clinic.
The most recommended for health
Although, in general, these oils can be used in gastronomy, the most recommended for taking care of health is olive oil.
Thanks to its high content of monounsaturated fatty acids (oleic acid) and polyunsaturated fatty acids (linoleic acid), this product provides important benefits, such as raising HDL (good) cholesterol levels and lowering LDL-c (bad cholesterol). . According to the Spanish Heart Foundation, it also benefits the control of high blood pressure and reduces the appearance of thrombosis, while preventing the development of diabetes.
However, you should also be careful in your daily intake. The recommended is three to six servings, but people who suffer from obesity and who are under dietary treatment should control it following the advice of their doctor.