The ideal oil for every form of food preparation

Canola oil, sunflower, soy, olive, coconut, palm oil? There are so many choices of oils that are present in most people's homes! Are its various types used for different purposes: braising, seasoning, frying foods? In addition, these products can have several health benefits if consumed correctly.

Oils are sources of vitamin E which stands out for being antioxidant; omega 3 and 6; and monounsaturated fats, responsible for maintaining cardiovascular health up to date? explains Fernanda de Campos Prudente Silva, nutritionist at Clinonco, postgraduate in Functional Clinical Nutrition.

However, they should not be overused. Excessive oil consumption can raise cholesterol and start a process of liver steatosis. fat accumulation in the liver ?, highlights nutritionist Fernanda.

Monique Karenine, TNC-GAN nutritionist, specialist in Nutrition Therapy and Clinical Nutrition, explains that the use of oils should always be moderate when cooking food. ? The literature recommends the use of vegetable oils, because they have a higher? Smoke point? ? temperature at which fat decomposition is perceived through a blue-white smoke ?, he says.

Dietician Monique adds that vegetable oils should not be exposed to high temperatures for long periods. • Vegetable oils from any oilseed plant, when exposed to high temperatures for long periods, undergo oxidation and compromise their nutritional properties. In addition, they produce a substance harmful to health: acrolein, potentially carcinogenic ?, explains.

This is exactly why it is important to make good choices when preparing your food, choosing the most appropriate oils for each situation. Below, nutritionists talk about the best-known culinary methods and indicate which options are best:

Braise

To sauté, according to nutritionist Fernanda de Campos Prudente Silva, the best options are: canola oil, which has the most omega 3, vitamin E and has the best profile of monounsaturated and saturated fats and coconut oil , which needs a very high temperature to saturate your fat.

"You can also use extra virgin olive oil to saute food, since it only oxidizes your fats at high temperatures over one hour," explains nutritionist Fernanda.

Monique Karenine emphasizes that the use of oils for this type of preparation should be moderate. Another important tip is that we can cook various foods without sautéing them with oil. It is a matter of habit. The use of Teflon cookware also helps in the preparation (they are chemically inert), besides the use of mild fire. Rice, for example, can be prepared without sautéing by adding natural spices such as garlic, onion and salt and adding preheated water. Is it worth a try? He says.

Cooking, frying and baking

Fernanda de Campos Prudente Silva says that for cooking, frying and baking food, the best option is canola oil, which has omega 3, vitamin E and has the best profile of monounsaturated and saturated fats.

The nutritionist also adds that in some cases, also for cooking food, you can use extra virgin olive oil, which only oxidizes your fats at high temperatures over 1 hour.

The nutritionist Fernanda also explains that, in all types of preparation mentioned, what we should avoid is soy oil. "That's because your melting point is lower and so when warmed up, your fats are converted to saturated, which in excess are harmful to the heart," he says.

Seasonings

Monique Karenine says that for use as a spice (without heat exposure) in salads or vinaigrette, for example, it is recommended to choose oils such as flaxseed, cotton, corn and extra virgin olive oil, which are rich in polyunsaturated fat.

Several studies have shown that the use of polyunsaturated fat (also known as cardioprotective fat), when compared to the use of saturated fat, appears to assist in lowering total cholesterol levels and its "bad" fraction, LDL, playing an important role. in the context of cardiovascular disease prevention ?, explains nutritionist Monique.

Still according to the professional, despite the good nutritional properties, each gram of lipid provides nine calories (9 kcal) to our body and, therefore, all oils mentioned should also be consumed in moderation, to avoid over consumption of. Calories.

Canola and safflower oils, for example, are not the best options for this type of preparation, as they will not add an expected flavor to spices.

This information and tips make it easy to make great dishes at home! This, of course, while worrying about your health and that of your family. After all, the main guideline is always to use moderation, both when preparing and consuming the most varied foods.

Every Way to Cook an Egg (59 Methods) | Bon Appétit (May 2024)