The Use of Vegetable Oils: the Benefits and Nuances
Natural oils are very beneficial but have you ever thought that you should use them correctly? For example, frying on refined oil or using vegetable fats unlimited can be harmful. In this article, we will tell you about the main do's and don't's.
Do not avoid using oils
The main benefit of vegetable oil is not in vitamins but in polyunsaturated fatty acids, including Omega-3 and Omega-6. The human body needs them to ensure that all systems function properly, lipid metabolism is not disturbed, protection from the external environment is effective, and the hormonal level remains normal.
A lack of fat affects immunity, the nervous system, and the skin. This is just a small list of problems that may occur. Vegetable oils are strongly recommended to include in the daily diet.
Do not use too much of refined oil
Fans of light and transparent refined oil consider it pleasant because there it has no strong smell that changes the taste of dishes. However, when the oil is purified with alkali, it destroys vitamins and other useful substances, including carotenoids and phospholipids.
The loss of beneficial properties in the refined product is not all problems. There are also dangerous elements of toxic substances, for instance, trans fats that are poisonous and can quickly accumulate in the body.
In the cold-pressed unrefined oil, the benefits are preserved and no poisons are formed, so it is the best option to use.
Do not exceed the norm
Even the most useful oils should not be used unlimitedly because this may lead to an excess of fatty acids. Nutritionists believe that your body needs 25-30 grams of oil every day for proper functioning, which is about 2-3 tablespoons of oil.
Be careful with fried foods
Fried food is not useful generally, but not everyone can completely avoid using it. So, you need to choose the right vegetable fat for frying.
At high temperatures, in the refined oil, which is dangerous, carcinogenic substances are formed that can cause cancer and diseases of the gastrointestinal tract. This option is not recommended.
Unrefined oils are useful. However, each of them has an individual smoke point, which is temperature level when processes of destruction begin.
Unrefined oils with a high smoke point suitable for frying as follows:
- Olive oil. It is the most affordable choice. If this is Extra Virgin, the smoke point is 190-215 ° C.
- Coconut oil does not release any toxic substances at all during heating, so it is completely safe. However, there is a small drawback — lumps are formed.
- You can also use avocado, mustard, peanut and sesame oils.
Sunflower oil is not recommended to heat above 100° C. You should not fry on flaxseed oil.
Do not pour oil into the pan, use a special brush. After cooking, leave the food for a while on a napkin to get rid of extra fat.
You can add oils without worries to the following:
- Porridges, roast meat, soups, stews, etc. You should not add it to a pan with hot ingredients, and it is preferable to add it to in a plate or when the dish is already removed from the heat.
- Salads with vegetables, fish, and meat. First of all, you should season them with salt, wait for some time, and, finally, pour in the dressing. If you do the opposite, the salt will not dissolve. Stick to the following rule — 6-7 grams of oil per serving and remember about the daily allowance.
- Sauces from mustard, sour cream and greens, tomato juice, and mayonnaise.
- Before taking oil in its original form, read the instructions. Usually, the best time for this is before breakfast, on an empty stomach, although there are exceptions. Sometimes it is allowed to use along with water or juice or sweeten it with honey.
When storing cold pressed oil, a precipitate may appear. You should not worry about that as it is normal and also useful. A number of oils, for example, flaxseed oil, come with a light bitterness but when the product has rancid taste, it is not suitable for food. It is recommended to use an open bottle within a month.