A healthy frying oil should be heat resistant, good quality and contain healthy omega acids that support the heart and circulation. Not all fats are suitable for frying, some of them have a harmful effect on the body when exposed to high temperatures.
What do you look for when choosing fats?
When buying frying oil, pay attention to the burning point. The famous sunflower oil can be used, for example, up to 170 ° C. If it is higher, the fatty acids in the oil will no longer serve us. Rapeseed oil will not have such properties. Therefore, an important piece of information is the smoke point at which the oil becomes harmful and unpalatable.
The second important point is the composition of fatty acids in the oil. Plant-based polyunsaturated fatty acids such as olive oil or linseed oil will be more healthy for the heart and brain than animal saturated fatty acids such as butter. However, not all of them are suitable for frying.
Can you fry butter?
For frying, it is better to choose filtered butter instead of regular butter. Standard butter has a low smoke point, about 150 ° C, so it should not be used for frying (except for scrambled eggs, which are prepared very quickly). Clarified butter, in turn, has a high smoke point of 230 ° C.
The best oils
The healthiest frying fats are:
- rapeseed oil
- Sun flower oil
- olive oil
- Coconut Oil
Rapeseed oil is extracted from the rapeseed. It has a very good composition because it contains acids from the omega group: omega 3 and omega 6, which have a very good effect on the functioning of the nervous system or blood circulation.
In addition, it contains oleic acid, which supports the work of the heart and helps regulate cholesterol levels in the blood. These fats also contain vitamins E and K that prevent body aging, fight free radicals, and support eyesight.
Rapeseed oil is great for frying. When buying it, it is worth paying attention to whether it is refined and whether it has a high smoke point.
Sun flower oil
Sunflower oil is a healthy vegetable oil made from sunflower seeds. Contains unsaturated and monounsaturated fatty acids. Until recently, it was more often used for frying – but it is not safe, since the fatty acid molecules of sunflower oil decompose at a temperature of 100 ° C. Therefore, it is best to use this oil in salads or dishes that are served cold.
Olive oil is one of the healthiest fats and one of the essential nutrients in the Mediterranean diet. It perfectly supports the work of the heart and blood vessels, prevents arterial hypertension and diabetes, that is, diseases that are considered civilization. It contains a lot of vitamins (including E, K), cholesterol-lowering polyphenols, antioxidants that fight free radicals.
Coconut oil is made from the pulp of the coconut and is very healthy, although it contains both unsaturated and saturated fatty acids. And there are many of the latter up to 90 percent, but they do not have a negative effect on the work of the heart, because they are structured differently from saturated fatty acids of animal origin. For this reason, coconut oil is classified as one of the very healthy fats that support the functioning of the body.
It is worth choosing refined oil for frying because it has a higher smoke point. However, it is more processed than unrefined oil.
How many calories should we get from fat per day?
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