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How to choose your vegetable oil for tasty and healthy dishes?

We often advise people suffering from cholesterol or wanting to lose a few pounds to lower or even completely eliminate fat and especially oil from their diet. But this idea is not quite right since the oil is essential for our body and for the preservation of our health. Indeed, there are several varieties, animal and vegetable, with different properties and virtues. Some are great for seasoning and others for cooking and frying food. It will therefore depend on their degree of acceptance of a high temperature.

Let’s focus this time on vegetable oils. They are very rich in lipids and saturated or unsaturated fatty acids (Omega 3, 6 and 9) and some are excellent for cooking, for good massages and even to relieve certain pains; provided of course that it is of good quality. Thus, to preserve all the benefits of an oil, it is important that it be cold pressed, without any treatment and that it be kept away from air, light and heat. heat.

So how do you know if an oil is good for cooking or just for seasoning? Which to take to make crispy fries? and what, according to the origin of the oil, are its health benefits?

What is the smoke point?

To know if your vegetable oil is good to cook with, that is to say, to heat it to simmer onions, to make fries or other, it is important to know its smoke point . Information that will allow you to know from what temperature your oil begins to smoke and therefore can become toxic and bad for your health. We therefore consider that an oil with a smoke point above 150°C is suitable for cooking.

It is then clear that the lower this temperature, the more the oil is not recommended for cooking with. This is the case with linseed oil. On the contrary, for certain oils such as avocado, sunflower and olive you can do everything. They withstand high temperatures and are therefore perfectly suited to deep frying, even bringing a crispy side to your food.

You should also know that some oils, originally unsuitable for cooking, can become so through refining. But this industrial process that improves an oil by making it more neutral or more stable against heat can also make a number of its nutritional benefits disappear by destroying the vitamins and antioxidants it contains.

What oils are used to make fries that are not too greasy?

Several oils may be suitable for frying, but those which are the least rich in bad cholesterol and therefore the best to preserve your health are those of vegetable nature. First, we have peanut oil. Its smoke point is very high at 227°C and therefore remains stable even at high temperature keeping all its nutritional properties (thanks to its polyunsaturated, monounsaturated fats and saturated fatty acids). It is excellent for preventing cardiovascular problems and has the advantage of not changing the taste of fries.

There is also pure olive oil . Already used for a long time by our grandmothers, it is very good for light, good, crispy and not too greasy fried potatoes; as long as you don’t overheat it. Indeed, exceeding 180°C , it can become toxic. If you have virgin olive oil, reserve it for dressing salads. You will not be disappointed with the taste.

Another vegetable oil recommended for frying, rapeseed or canola oil . Its smoke point is 242°C, it has no particular taste and is odorless. Perfect for fries, especially since it is rich in Omega 3. There is also sunflower and coconut oil.

The best oil for health is olive oil. It contains vitamins A, D, E and K and omega-9 to regulate transit, improve blood sugar , prevent cardiovascular disease and cholesterol problems. Cooked or raw, it will be your health ally.

Particularly recommended to preserve the heart , we have rapeseed oil low in saturated fats and very rich in vitamin E, Omega 3 and 6. It can also be used to take care of its neurons and its hypertension. We also have soybean , walnut and sunflower oils which promote good cholesterol, sesame oil which is excellent for memory problems, nervous fatigue and depression and flaxseed oil which has anti-aging benefits.

In the same vein, we also have walnut oil . It is consumed exclusively raw and allows better functioning of the brain and the cardiovascular system and could even, according to some researchers, prevent dementias such as Alzheimer’s. It is rich in iron, magnesium , and vitamins B6 and E and in Omega 3 and 6. However, be careful when storing it because it goes rancid very quickly on contact with heat.

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