You have many options when it comes to choosing fats and oils for cooking.
But it's not just about choosing fats that are healthy, but whether they will remain healthy after cooking.
When cooking over high heat, you want to use oils that are stable and do not oxidize or spoil easily. When oils oxidize, they react with oxygen to form free radicals and harmful compounds that you definitely do not want to consume. An oil can oxidize at both high and low heat. and the most important factor in determining its resistance to spoilage is the degree of saturation of the fatty acids in it.
Saturated fats and monounsaturated fats are quite resistant to heating, but polyunsaturated fats should be avoided for cooking
Coconut Oil
When it comes to high-heat cooking, coconut oil is the best choice.
More than 90% of the fatty acids in it are saturated, making it very resistant to heat. makes it resistant. This oil is semi-solid at room temperature and can last for months or years without spoiling.
Coconut oil also has powerful health benefits. It is especially rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens.
The fats in coconut oil may also slightly speed up the metabolism and increase the feeling of fullness compared to other oils. It is the only oil that makes it onto my superfood list.
Fatty Acid Distribution: Saturated: 92%, Monounsaturated: 6%, Polyunsaturated: 1.6%.
Make sure you choose extra virgin coconut oil. It's organic, tastes good, and has powerful health benefits.
Butter
Saturated fats were thought to be unhealthy, but new research has proven they are completely harmless. Saturated fats are a safe source of energy for humans. In fact, it is useful to say that butter is not an unhealthy type of fat, the real unhealthy fats are processed margarine.
Real butter is good for you and is actually quite nutritious. It contains Vitamins A, E and K2. At the same time, both It is also rich in Conjugated Linoleic Acid (CLA) and Butyrate fatty acids, which have triple health benefits. CLA can lower body fat percentage in humans, and butyrate can fight inflammation, improve gut health, and has been shown to make mice completely resistant to becoming obese.
Fatty Acid Distribution: Saturated: 68%, Monounsaturated: 28%, Polyunsaturated : 4%.
Regular butter contains small amounts of sugar and protein and therefore tends to burn during high heat cooking, such as frying.
Olive oil
Olive oil is known for its effects on heart health and is believed to be the main reason for the health benefits of the Mediterranean diet. Some research shows that olive oil may improve biomarkers of health. It may increase HDL (good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream.
Fatty Acid Distribution:
• Saturated: 14%.
• Monounsaturated: 75%.
• Polyunsaturated: 11%.
Research on olive oil has shown that although it has double-bonded fatty acids, it is quite sensitive to heat. It shows that you can still use it for cooking because it is durable (19).
Make sure you choose quality Extra Virgin Olive Oil. It contains many more nutrients and antioxidants than the refined type. Store your olive oil in a cool, dry and dark place to prevent it from going rancid.
Palm Oil
Palm oil is obtained from the fruit of the palm tree. It consists mostly of saturated and monounsaturated fats and small amounts of polyunsaturated fats. This makes palm oil a good choice for cooking. Red Palm Oil (unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients. However, there are some concerns about the sustainability of palm oil harvesting.
Avocado Oil
The composition of avocado oil is similar to olive oil. Primarily monounsaturated, some saturated and polyunsaturated mixed. It can be used for many of the same purposes as olive oil. You can cook with it or use it cold.
Avocado y It has a high smoke point. This means it is ideal for frying, roasting or baking foods. Avocado oils contain about half as much polyunsaturated fats as monounsaturated fats. However, it has an excellent, neutral flavor that makes it ideal for adding to soups, drizzling over fish or chicken before cooking, or mixing with vegetables for roasting.
Fish Oil
Fish oil is rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. One tablespoon of fish oil can meet your daily needs for these crucial fatty acids. The best fish oil is cod liver oil because it is also rich in vitamin D3, which is deficient in much of the world.
However, due to its high concentration of polyunsaturated fats, fish oil should never be used for cooking. It is best used as a supplement, one tablespoon per day. Store in a cool, dry and dark place.
Flax Oil
Flax oil contains abundant amounts of Omega-3, the plant form of Alpha Linolenic Acid (ALA). Many people use this oil to supplement it with Omega-3 oils. It is generally preferred by vegans. Since it contains a large amount of polyunsaturated fat, flaxseed oil should not be used for cooking.
Canola Oil
Canola, which we frequently hear about today, is the second source of protein in the world after soybeans. It is used as. It is also becoming increasingly common in Turkey. Canola oil is a vegetable oil obtained from the seeds of the canola plant. The content of Canola Oil is suitable for human consumption. The fatty acid breakdown of canola oil is actually pretty good, most of the fatty acids are monounsaturated, then it contains a 2:1 ratio of Omega-6 and Omega-3, which is excellent. Unwanted substances contained in canola oil reduce the use of oil. Canola oil is also beneficial to health in terms of vitamin E, vitamin K and plant sterols. Since it is a source of Omega 3, vegetarians and vegans who cannot consume fish products are recommended to use canola oil instead of sunflower oil. It has a high boiling point (238°C) and is a good frying oil. serve as is given.
Black Cumin Oil
The active compound obtained from the essential oil obtained from black cumin seed contains a high amount of antioxidant called "Thymoquinone". Black cumin (Nigella sativa) oil is rich in essential fatty acids. Due to its antioxidant properties, it helps strengthen the immune system and regulate some blood lipid levels. Thymoquinone has been found to have medicinal effects against various diseases. It has promising activity against different chronic diseases, including: neurological disease, cardiovascular disorders, cancer, diabetes, inflammatory conditions and various infectious diseases due to viral infections.
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