Contents:
- Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
- Types of fat contained in oil
- Saturated fat
- Polyunsaturated fats
- Monounsaturated fats
- What is the healthiest oil to cook?
- 1. Pure virgin oil (extra virgin olive oil)
- 2. Canola oil
- 3. Walnut oil
- 4. Peanut oil
- 5. Sunflower oil
Medical Video: 5 Quick and Cheap Healthy Meals | ReNew Clinic
Oil is very closely related to fat. Fat can be categorized simply into two forms, namely good fat and bad fat, where we can easily find them in various kinds of food.
Types of fat contained in oil
All foods containing fat, such as butter, solid fat (shortening), and oil, consist of fatty acids. These fatty acids are formed from specific chemicals that have an impact on how these fats affect cooking and how they affect our bodies. the form of this chemical group is classified as saturated, monounsaturated, and polyunsaturated.
Saturated fat
Examples include butter, lard, and solid fat (shortening). This saturated fat has a bad impact on health if we consume too much. Too much saturated fat in the body is associated with increased cholesterol levels, so it can also increase the risk of heart disease. It would be nice if you limit your intake of foods that contain saturated fats.
Polyunsaturated fats
Can be found in sunflower oil and walnut oil. Omega-3 and omega-6 are also included in polyunsaturated fats. Unlike saturated fats, polyunsaturated fats have a good effect on health. Polyunsaturated fats can help increase good cholesterol levels in the blood, which can reduce the risk of heart disease. Especially omega-3, it can protect the heart and is also anti-inflammatory.
Monounsaturated fats
This type of fat can be obtained from olive oil, canola oil, and peanut oil. Just like polyunsaturated fats, monounsaturated fats can also increase good cholesterol levels in the blood, so it also helps you avoid heart disease.
By knowing the benefits and effects on health, it seems that you already know what kind of oil you should use for cooking or to add to your food. Yes, this type of oil that contains unsaturated fats is a healthier choice for you. Meanwhile, the type of oil that contains saturated fat, you should limit its use.
What is the healthiest oil to cook?
Usually what we use for daily cooking is vegetable oil or what we usually call cooking oil. However, actually there are still many other oils that we can use for cooking or just to be added to our food, which is certainly also healthier. What are they?
1. Pure virgin oil (extra virgin olive oil)
In the first place, the best to cook is pure olive oil. Pure olive oil is one source of monounsaturated fats. So, this oil is useful for keeping your bad cholesterol levels low and increasing good cholesterol levels. This oil also contains high antioxidants called polyphenols, which can protect your heart. You can use this oil to steam vegetables or saute vegetables, and this oil is best used as salad dressing.
2. Canola oil
Canola oil can also be a good choice for cooking. Kanola or Canola stands for (Canada oil low acid) Canola oil is a type of oil containing monounsaturated fats. Although it does not contain a lot of antioxidants because a lot of processing is done, canola oil is rich in alpha-linoleic acid, a form of omega-3 that can improve heart health.
Canola oil has a neutral taste and high smoke points, so it is good for baking and sautéing. The smoke point is one of the important things to consider in choosing oil for cooking in high heat, such as for frying or baking. Canola oil can be used for all cooking techniques, but never use it repeatedly because this oil is not stable after being heated.
3. Walnut oil
This oil is included in oils containing polyunsaturated fats and also contains omega-3. Walnut oil has a nutty taste, so it is good to use as a salad dressing or to bake. However, this oil does not last long, if you buy this oil in a small bottle and keep it in the refrigerator, it will only last up to 3 months.
4. Peanut oil
Peanut oil has a high smoke point, making it a good choice for cooking in high temperatures, such as for baking and sautéing. Peanut oil contains phytosterol, which is useful for reducing blood cholesterol levels and preventing cancer.
5. Sunflower oil
Sunflower oil contains polyunsaturated fats which are good for lowering bad cholesterol levels. Because of processing, the oil is more stable and suitable for cooking at high temperatures. This oil is good for frying and can be a substitute for butter.
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