What is the best cooking oil? Check out expert guidance

Unlike what many people think, the human body needs daily amounts of fat. An important point, however, is to know the different types of fats and learn to make good choices on a daily basis.

There are fats that can be harmful to health and increase the risk of developing heart disease; others, however, can help protect you.

Unsaturated fats are those best known as? Good fats? and there are two types: polyunsaturated and monounsaturated. The first type is most commonly found in oily fish such as herring, salmon, mackerel, tuna and sardines; in vegetable oils and creams. Already monounsaturated fat, is found in olive oils; in nuts such as Brazil nuts, almonds and hazelnuts; and in avocado.

Saturated and trans fats, often referred to as "bad fats," call for moderation in their consumption, since too much is a major cause of high cholesterol and other health problems. Ana Luisa Vilela, a medical nutritionist, points out that trans fat is a type of fat formed by a process in which vegetables are transformed into fat. "Saturated fat is mostly found in animals, and at room temperature it is solid and can raise bad cholesterol," he says.

It is noteworthy that cooking oils, in general, fall into the classification of unsaturated fats, are of vegetable origin and thus can be divided into monounsaturated (which lowers bad cholesterol without harming the good cholesterol) and polyunsaturated ( that lower both types of cholesterol).

Read also: 10 Ways to Take Care of Your Heart Health

Consuming vegetable oils in a healthy way is a way to provide the body with energy, regulate metabolism and bowel function. But on supermarket shelves, with the wide variety of cooking oils, it is not always easy to get it right! Therefore, it is essential to research what each of them offers.

What are the best cooking oils?

Based on the composition of oils easily found on the market, nutritionist Vanessa Gama, Clinic Benesse, highlights what are the best options for cooking. That is, which oils are not harmful to health when heated.

1. Extra virgin coconut oil

It is the oil extracted from coconut and is mainly composed of fats, and mostly saturated. However, triglycerides are medium chain (TCM) rather than long chain, so they are better absorbed by the body, especially in the liver, and are soon converted into energy (and not accumulated as fat in the body).

Advantages and disadvantages: It is an oil that offers several health benefits. According to Vanessa, it is a good choice for cooking as it does not produce toxic products at high temperatures.

Where to use: According to Vanessa, in addition to cooking, can be used in raw preparations.

Read also: 13 Steps to Decrease Cooking Oil

2. Butter

Although it is seen by many people as villain, if consumed in moderation can be beneficial. Contains "healthy saturated fats", the body recognizes them as natural and can metabolize them.

Advantages and disadvantages: Vanessa points out that it is a good choice for cooking as it does not produce toxic products with cooking. However, it should not be consumed in excess.

Where to use: According to Vanessa, it can be used for baking or in raw dishes. Ghee is the best option, says the nutritionist.

3. Virgin Olive Oil

It is rich in monounsaturated fat and, when used correctly, contributes to lowering bad cholesterol (LDL) and promotes the increase of good cholesterol (HDL). It is the best type of olive oil to be used in hot preparations.

Advantages and disadvantages: Ana Luisa points out that virgin olive oil can withstand heating up to 180 degrees without losing its properties. It is cheaper, has a less pronounced flavor and has fewer properties, but can be used to prepare hot dishes.

Where to use: According to Vanessa, it is ideal for cooking as it does not generate toxic products with the cooking temperature.

4. Avocado Oil

It has a composition similar to that of olive oil, with the significant presence of monounsaturated fats, and some saturated and polyunsaturated fats.

Advantages and disadvantages: Its composition is heat resistant, making it a good candidate for cooking oil.

Where to use: Besides being used for cooking, Vanessa points out that it is good to consume it before the meal (eat 15 minutes before).

5. Palm Oil

Also called palm oil, palm oil has few polyunsaturated acids and is mostly composed of natural saturated fats, which are non-reactive to heating and thus less inflammatory after cooking.

Advantages and disadvantages: It can be used in warm preparations without harming the health, however, because it is rich in saturated fat, its frequent consumption and
Abundance can potentiate the rise in LDL (the bad cholesterol). There is also much controversy as the production of this oil involves deforestation of areas where animals vulnerable to extinction risk live.

Where to use: According to Vanessa, the oil is good for cooking use only.

Fat composition

In the table below, you can check the amount of fat in 1 tablespoon of each of these oils.

Oils You Should NOT Use for Cooking

Nutritionist Vanessa highlights oils that, while well known, should not be used for cooking:

Soy oil: "It should not be used because it is a refined oil, where in the refining process fatty acids and phenolic substances that are beneficial in oils are eliminated," says Vanessa.

Canola oil: a bad option for cooking, according to the nutritionist. ? Canola oil is now known to be toxic. Canola oil comes from rapeseed, which is genetically modified, and is extremely toxic, he says.

Sunflower oil: According to Vanessa, there are no advantages to its consumption. Because it is a refined oil, where in the process of refinement fatty acids and phenolic substances that are beneficial in oils are eliminated.

Extra virgin olive oil: Although it is healthy, it is not a good option for cooking. • Best to use virgin olive oil, because extra virgin olive oil, when brought to high temperatures, will lose phenolic substances that are beneficial. Ideally use it for raw preparations ?, says Vanessa. Nutritionist Ana Luisa adds that extra virgin olive oil should be consumed cold to preserve nutritional properties and help fight bad cholesterol and protect the heart.

Linseed oil: It should only be used in cold preparations, as Vanessa points out.

Lard: Vanessa explains that it can even be used for cooking, but it is not the best fat option. Although it is better than canola oil and other refined oils, it is not indicated for having too much saturated fat and cholesterol. But it has no toxic effects with cooking ?, clarifies.

The influence of the smoke point

Vanessa explains that the point of smoke is determined by the time the oil reaches a temperature where glycerol (part of the fatty acid that makes up fat) breaks down to form acrolein (a proven toxic substance) and which, according to studies, is associated with cancer development. "The higher the smoke point, the less oil degradation at high temperatures," he says.

Edible oils or fats and their smoke points:

• Virgin olive oil: 180 ° C
• Extra virgin olive oil: 160 ° C
• Butter: 177 ° C
• Coconut Oil: 177 ° C
• Lard: 182 ° C
• Canola Oil: 204 ° C
• Sunflower oil: 227 ° C
• Palm Oil: 232 ° C
• Soybean Oil: 232 ° C
• Avocado Oil: 271 ° C

However, it is worth remembering: this is not the only criterion to consider when choosing a good cooking oil.

How to Dispose of Used Oil Properly

Not a few people have questions about what to do with the cooking oil used. If thrown into the sink drain, it can cause clogging. If thrown into water, it hinders the natural process of aquatic life (causing fish death). When thrown on the ground, it causes contamination. Also, if deposited in inappropriate locations, it attracts disease-causing venomous animals such as cockroaches, rats and scorpions.

To dispose of it correctly, the first step is to use it in a PET bottle after using the oil. You can use a funnel to ease oil into the bottle. Always remember to close the bottles tightly to avoid leaks.

After filling a few bottles, look for companies and / or NGOs that specialize in this type of selective collection. In this link you will find examples of stations for the correct disposal of oil closest to your home.

How to reuse oil at home

There is even the possibility of storing the used oil and making your own homemade soap, you know? What is synonymous with economy and sustainability!

Below is a simple recipe for how to do it:

Ingredients:

• 500ml of water
• 1 liter of strained cooking oil
• 250g of caustic soda
• Detergent and laundry detergent (optional)

Method of preparation:

1. Bring the water to a boil and, before boiling, remove from heat and add to the caustic soda (keep away and be careful at this time).
2. Stir until the soda melts.
3. Once dissolved, add the used cooking oil (it should already be strained with very fine sieve so that no residue remains). Keep stirring until the mixture is homogeneous.
4. Add, if desired, a little washing powder, which will help to form foam, and detergent, which will leave it smelling and soft.
5. Stir the liquid for 30 and 45 minutes until the mixture is slightly thicker.
6. Once ready, pour the product into a baking sheet lined with a plastic bag. Take to the sun and wait for it to dry.
7. The soap will be consistent probably around 2 days. Then wait another 10 days to use it.

Remember that the mixture should be made in a plastic bowl and to stir the ingredients, a wooden spoon should be used (as the metal spoon can react with caustic soda).

Now you probably know how to choose a good cooking oil! If in doubt, always talk and follow your nutritionist or doctor's advice. Remember that regardless of the choice of oil, it should not be subjected to very high temperatures for long periods of time, as heat and long cooking times alone can lead to the production of toxic substances in foods.

Also remember to dispose of used oil correctly, and never reuse it to fry more food.

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