Vegetable fats have a great influence on our he alth. We can choose from olive oil, linseed oil, rapeseed oil and many, many more. See what properties vegetable fats have and which one is the most suitable for you.
Oliwa , in a completely unjustified way, is going through difficult times right now. After the great boom inolive oiland its enormous popularity, there have been criticisms that it is … too fat, too caloric. It's true - there is no "oliva fit", olive oil contains 100 percent. 100 grams of fat and olive oil actually contain 900 calories. But it should not be forgotten that fat is one of our body's main fuels, the basic building block of cells, and therefore absolutely essential for he alth.
Vegetable fats are the he althiest
Unlikeanimal fats , which are saturated fats and can cause cardiovascular disease, vegetable fats are unsaturated and therefore have many benefits - they are rich in Unsaturated fatty acids, which reduce "bad" cholesterol, enhance the production of good cholesterol, are a source of Omega-6 and Omega-3 fatty acids, which are not produced by the body and must be supplied from outside. They are also a source of vitamin E, a natural antioxidant that prevents the formation of cancer cells and the aging of the body. Here are the main benefits of vegetable fats.
Perfect way - mix
To get all the good properties - it's best to mix olive oil and oil. For frying, the addition of rapeseed oil in a proportion of half and half with olive oil will be excellent in this mixture. Remember that vegetable fat should be stored in a closed container made of glass, metal or plastic, in a shaded and cool place or in a refrigerator. An open bottle or can of olive oil or oil should be consumed within a period of not more than 3 months (unless otherwise indicated by the manufacturer), of course, during its shelf-life, so pay attention to this date.
Refined or not?
Extra virgin vegetable oils that you can buy in supermarkets are generally refined. Unrefined can be found in he alth food stores, but they have a fairly short shelf life. Cold-pressed ones are he althier. Nutritionists recommend not to use more than 1 to 2 per daytablespoons of refined oil.
»Peanut oilPros: neutral taste, so you can use it with any type of food. It can be used for frying because it maintains a constant temperature. Cons: it has the most saturated fatty acids (as much as 20%). It contains little Omega-3 fatty acids. Of course, it cannot be used by people allergic to peanuts … Use: for frying, as it does not change the taste of food.
»Rapeseed oilPros: first of all, it is rich in vitamin E and Omega-3 fatty acids (two tablespoons cover the daily requirement). You can use it every day. It is also the cheapest oil on the market. Minuses: recommended mainly for frying, and wrongly, because its temperature is not as stable as we have been told for years. Currently, it is a universal oil - for salads and frying, but not for long-term frying! Application: for salads
»Olive oilPros: very aromatic. It is rich in monounsaturated fatty acids (75%), eliminates bad cholesterol, and also contains polyphenols and antioxidants that regulate the aging of cells. Recommended for everyday use. It can be heated, but you cannot fry on it. It's best to choose the cold-pressed extra vergin. Minuses: low in Omega-3 and low in vitamin E. Use: for sauces, salads, fish, meat, baked and cooked vegetables
»Walnut oilPlus: its taste and smell seduce gourmets. It is very rich in Omega-3 fatty acids, cold pressed. Minuses: very unstable, it should be bought in small bottles and stored in the refrigerator. Contains very small amounts of vitamin E. Application: for salads, especially excellent for chicory and beetroot salads and for salmon carpaccio, popular in Chinese and Mediterranean dishes.
»Grape seed oilPlus: the richest in Omega-6 acids and tocopherols (a form of vitamin E). Good for frying and cold - for salads. Cons: contains too much Omega-6 unsaturated fatty acids, therefore it cannot be used too often. Application: the best fondue oil!
»Sunflower oil Pros: neutral taste, high content of unsaturated Omega-3 fatty acids (a spoonful is enough to cover the daily requirement) Cons: low in fatty acids, does not tolerate high temperatures, it should not be fried on it. Application: for salads and cold salads.
This will be useful to youOther oils:
» Cereal seed oil is the richest in vitamin E, but very unstable. You have to use it up quickly.» Corn oil has properties similar to sunflower oil. »Soybean oil rich in Omega-3 fatty acids, buthas less nutritional properties than rapeseed oil.» Safflower oil: has a very high content of unsaturated fatty acids, recommended for potato salads and silage (eg cabbage). An interesting fact is that this oil has depilatory properties (used externally).» Argan oil (comes from the seeds of the argania spinosa tree, found mainly in Morocco) - cold pressed, rich in polyphenols. It is not durable, it should not be fried on it.» Pistachio nut oil: its advantage is … a subtle green color, used only cold for salads. This oil is more used in cosmetics (used externally) than in the kitchen.» Linseed oil, rich in Omega-3 fatty acids, which degrade very quickly, therefore cold pressed and unrefined, it is very unstable . It can only be used cold as an addition to salads, herring and soups (added to the plate).