Oils are widely used in cooking for the preparation of various foods. In some cases, its use becomes indispensable. But this ingredient can be harmful to the body and therefore needs to be avoided or at least reduced.
An important tip is, before buying, to research about the different types of oil available in the market and to choose one that is less harmful. Refined vegetable oils, for example, are quite popular, but their consumption offers no benefits.
Nutritionist Simone Bach of the Bahrain Kitchen YouTube channel explains what are the main types of refined vegetable oil, their biggest problem, and gives you some tips for making better choices.
Harm of refined vegetable oils
The most common oils, such as soybean, canola, corn and sunflower oils, are rich in polyunsaturated fats that easily oxidize. In addition, in manufacturing they undergo a process of refinement where occurs the reduction of phenolic compounds and fatty acids that are beneficial to the body. Omega-6, related to the increased risk of diabetes and heart disease, remains.
In general, the healthiest vegetable options are olive oil and coconut oil, as they undergo fewer processing steps and are subjected to lower temperatures during manufacture, which further preserves beneficial properties.
Read also: The ideal oil for every form of food preparation
More about major refined oils
In addition to the general characteristics of refined oils, there are particularities of each base ingredient that contribute to the quality of the oil. Understand more about the main types:
Soy oil
It is the most affordable and most consumed, but currently the soybean used is all transgenic, and the effects of transgenic consumption in the medium and long term are not yet clear.
Canola oil
It has a similar situation to soybean, because canola is a plant that does not exist in nature, was created by man, and the effects of eating modified foods are not yet known.
Sunflower oil
Compared to the previous two is better because the sunflower is a plant that is not transgenic. In addition, there are unrefined versions that can be found at health food stores.
According to the nutritionist, the choice of the best cooking oil in daily life will depend on several factors, such as the financial situation and also the recipe in which it will be used.
Read also: 14 tips for changing your cooking habits and preparing healthier meals
If the pan is nonstick, you do not need to use any. In other cases, olive oil or butter is more recommended. For sweet recipes, coconut oil. And when it comes to maintaining a more neutral flavor, sunflower.
Whichever product you use, the most important thing is to have moderation in consumption. The average should not go from a 1 liter bottle per month to a family of four.
Healthy Cooking Oils 101 (April 2024)
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