How to choose oil for frying and salads

Vegetable oils are a source of fatty acids. If earlier everyone used mainly sunflower, now you can find dozens of varieties on sale. Therefore, it is difficult to choose the best oil for frying and salads. All vegetable fats have different properties, some are better eaten raw, others are more suitable for cooking. For ready meals to be useful, you need to figure out which one is better to cook.

Features of vegetable oil for frying and salads

To understand which oil is better to choose for frying and salads, you need to understand their features. They are obtained from fruits and seeds.

Oils contain many trace elements and vitamins, but the main benefit is in the high content of unsaturated fatty acids Omega 3, 6 and 9.

For the normal functioning of the body, a balanced intake of these acids is necessary. But the most popular sunflower contains most of all Omega 6. If a person consumes only it, his fat metabolism is disturbed. Omega 3 sources are flaxseed, camelina and olive oils. Therefore, it is recommended to diversify the diet. But it is also important to choose the right fats for different dishes.

Vegetable oils differ in the way they are produced:

The most useful is raw-pressed butter. It is obtained from unroasted seeds using a press. It has a pronounced taste and aroma, but under the influence of high temperatures it collapses.
Cold-pressed oil is extracted after heating it to 60⁰... In this case, some of the nutrients are lost.
Refined is obtained by heating to 500⁰ and mixing with chemicals. After that, almost nothing useful remains.
Deodorized is an oil that has been treated with special substances to remove odors.

Unrefined oil is the most useful, but you cannot fry on it, since when heated it decomposes with the release of harmful substances.

What is better to fry

The main danger of fried foods is that carcinogens are formed at high temperatures. Minerals, enzymes, fatty acids, which are most of all in unrefined oils, are destroyed especially quickly when heated. Therefore, they cannot be used for cooking.

To determine which oil is suitable for frying and other heat treatment, you need to understand the concept of "smoke point". This is a certain temperature, at which fat begins to release substances harmful to health.

When stewing, food heats up to 100-130⁰, when frying over medium heat - up to 190⁰... But most often deep-fried, pancakes or cutlets require heating to 230⁰.

To understand which oil is best for frying, you need to know their smoke point:

Unrefined sunflower and flaxseed decomposes at 107⁰, therefore, they cannot be subjected to any temperature treatment.
Olive and peanut unrefined - at t 160⁰, you can stew on them.
Refined sunflower and corn oils decompose only at 230⁰, therefore suitable for short frying.
Smoke point of refined olive - 242⁰;
The healthiest frying oils are mustard and avocado, with a smoke point of 250-270⁰.

Some cooks use a mixture of olive oil and ghee for frying. This gives the dishes a pleasant nutty flavor, increases the cooking time without the formation of harmful substances.

Olive oil for frying

This is the most common and healthy oil. It contains a lot of fatty acids and vitamins. But you need to know how to choose olive oil for frying. The packaging must bear the inscription olive oil or pomace olive oil. This means that it is refined. It has a high smoke point, does not burn when frying, and does not emit harmful substances. Although this product is free from most trace elements, it is healthier than sunflower or corn.

Olive oil is used:

when frying food;
deep-fried cooking;
slow simmering over medium heat.

Such dishes will not contain carcinogens.

Unrefined olive oil can be used if the cooking temperature is low or if a short frying is required. It is healthier and gives the dish a pleasant aroma.

Sunflower oil

For frying, you need to choose refined. It should be light, transparent, free of impurities and sediment. Suitable for browning over medium heat.

Corn

This oil is considered to be more useful than sunflower oil. Even refined contains a lot of vitamin E. It is odorless and tasteless, therefore it is suitable for any dish.

Mustard oil

Not everyone will like this oil, because it has a pungent spicy aroma. It can change the taste of food when cooked.

Mustard oil is useful because unrefined oil can be used for frying.

Avocado oil

It is considered the most useful for frying, as it does not decompose even with strong or prolonged heating. It is used unrefined, therefore it retains all useful substances.

What to add to salads

To get all the nutrients from fats, you need to know which oil is best to fill salads... It is necessary to use unrefined varieties for this. During the refining process, all useful trace elements are removed, so this oil will be useless.

There are some of the healthiest salad dressing oils:

Extra virgin olive oil contains many vitamins, Omega3 acids. Helps get rid of excess cholesterol, improves skin and hair condition. Olive oil for salads should be rich in color, with an olive aroma and a slight bitter aftertaste.
Unrefined sunflower oil gives dishes a seedy flavor. It contains a lot of vitamin E, but due to its high content of Omega 6, it is not recommended to use it often.
Flaxseed oil is very useful. It contains many Omega 3 vitamins and minerals. But it has a rich, bitter taste and fish oil aroma.
Sesame is combined with any food, contains a lot of calcium. This is a rather expensive product, but it must be included in the diet.
Mustard oil is good for salads, especially for spicy lovers. Has a bactericidal effect

The best oil for frying and salads

If you need to choose fat that can be used both raw and for cooking, it is better to look at olive oil. It is easily absorbed, normalizes cholesterol levels, and improves digestion. Extra Virgen, which is cold pressed, is healthier, but it is not recommended to expose to high temperatures.

The best oil for frying and salads is Aceite de Oliva. It is a mixture of refined and unrefined oils. It has a higher smoke point, but retains all the nutrients.

Choosing the right cooking oil is very important. This helps to avoid the formation of carcinogenic substances, but helps to provide the body with essential fatty acids and vitamins.

How to choose tasty and healthy olive oil - video

https://www.youtube.com/watch?v=e-cyM4GKxzQ

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