What oil is better to fry in, types of oil. Selecting frying oil

Why are sunflower and corn oils harmful to health and which oil is best for cooking? Is it possible to fry in olive and coconut oil?

Why is sunflower oil harmful?

Many people believe that sunflower oil is the best option for cooking because it is available, cheap, practically odorless and does not contain . However, refined sunflower oil is one of the most harmful to human metabolism and most nutritionists recommend avoiding it.

The reason for this harm is the extremely high content of Omega-6 fats in sunflower oil. These fats, unlike Omega-3 (fish oil) or Omega-9 (olive oil), are needed by the body only in extreme cases. large quantities. Moreover, any type of sunflower oil (including unrefined) consists of approximately 60-80% Omega-6 fats.

Omega-6 Unsaturated Fatty Acids

It is not Omega-6 fats themselves that are harmful to health, but only their consumption in large quantities. Scientific research suggests that the ideal ratio of Omega-3 to Omega-6 in the human diet is 1 to 1 - however, eating food cooked in sunflower oil turns this ratio into 1 to 10 or even 1 to 20.

The result of this imbalance is the occurrence of various microinflammations in the body and disruption of cell regeneration processes (1). The situation is significantly aggravated if there is a lack of Omega-3 in the diet (in other words, if a person does not eat salmon, salmon, or salmon regularly) - which, in itself, is quite typical.

The most popular vegetable oil

Unfortunately, refined sunflower and corn oils are widely used not only in processed foods and fast food (they are used to fry hamburgers and French fries), but also in most regular restaurants. The reason is low cost, long shelf life, neutral taste and the ability to withstand high temperatures (about 200-250˚C) without burning.

If a person does not think about what kind of vegetable oil the food he eats is prepared in, we can say with confidence that it is prepared in highly industrially processed sunflower oil. When using healthier (and more expensive) olive or coconut oil, this is usually explicitly stated.

Can you fry in olive oil?

Olive oil most often becomes a safe alternative to harmful sunflower oil. This oil is predominantly composed of Omega-9 monosaturated fatty acids, which are neutral to health and do not affect the balance of Omega-6 and Omega-3. However, the main question is whether it is possible to fry in olive oil and whether it loses its properties when heated.

The good news is that although olive oil may lose some of its antioxidant properties when heated, no harmful elements are added. In other words, olive oil is safe both for cooking and for regular consumption in reasonable quantities.

Refined olive oil

It is also important to know that for everyday frying you do not need expensive cold-pressed olive oil - it is more suitable for adding to salads. For cooking regular food, you can easily use refined olive oil - it costs much less and is sold in any large supermarket.

However, remember that manufacturers often try to “play” with the consumer by producing sunflower oil with the addition of olive oil. Unfortunately, most often the olive oil content in such mixtures is no more than 5-10% - in other words, this is ordinary sunflower oil. Before purchasing, always carefully study the composition of the oil on the packaging.

Coconut oil for frying

Another good option for cooking is coconut oil. It tolerates high temperatures well, has a pleasant taste and a unique fatty acid profile in its composition. Essentially, coconut oil is a plant-based version of saturated animal fat, but it contains no cholesterol.

FitSeven wrote in detail about how the human body is extremely reluctant to transform its calories into subcutaneous fat. The fatty acids in coconut oil are primarily used by the body as a source of daily energy and material for the synthesis of various hormones (primarily testosterone).

Ghee butter

Ghee (or ghee) is a type of clarified butter and is widely used for cooking in India and South Asian countries. Unlike regular butter, which is not suitable for frying food and burns at 150˚C, ghee can be heated to high temperatures of about 200-250˚C. In other words, it is safe to fry with.

Food cooked in ghee acquires a pleasant caramel flavor and amber color, and the butter itself contains large amounts of vitamin A and vitamin E. You can buy either ready-made ghee or regular unsalted butter. Separately, we note that there are practically no harmful Omega-6s in ghee oil.

***

The worst choices for everyday cooking are sunflower, rapeseed and corn oils, which contain large amounts of harmful Omega-6 fatty acids. The best oils for frying are olive and coconut (including refined versions of these oils), as well as ghee.

Scientific sources:

1. The Shocking Truth About Sunflower Oil,
2. Why it’s best not to cook with extra virgin olive oil,
3. Debunking the common myths about palm oil,

Carcinogens are chemical substances, the impact of which on the human or animal body increases the likelihood of malignant neoplasms (tumors) or leads to them. Toxic, carcinogenic and simply harmful substances in oils are formed in two cases:

When heating oils to the smoking point and above;

When oils become rancid.

Smoke point of vegetable fats and oils

“Smoke point” is the temperature at which the oil begins to smoke in the frying pan, from which point reactions are started in it to form toxic and carcinogenic substances. Each type of oil has its own smoke point. In general, all oils are divided into oils with a high smoke point and with a low smoke point.

Oils with a high smoke point are recommended for frying, including deep frying. The refining process increases the smoke point. Oils with a low smoke point are strictly not recommended for frying. I will give the smoke points of some oils.

High smoke point oils:

Peanut - 230°C

Grape seed - 216°C

Mustard - 254°C

Corn refined - 232°C

Sesame - 230°C

Olive extra virgin-191°C

Olive - up to 190°C

Palm - 232°C

Sunflower refined - 232°C

Refined rapeseed - 240°C

Rice - 220°C

Soybean refined - 232°C

Hazelnut oil - 221°C

Low smoke point oils and fats:

Walnut oil - 150°C

Flaxseed - 107°C

Unrefined sunflower - 107°С

Pork fat - 180°C

Creamy - 160°C

Standard electric stoves usually provide a heating temperature of no more than 300°C, gas stoves - much higher. There is evidence that a cast iron frying pan can heat up to 600°C on gas stoves! Now it becomes clear why it is so easy to exceed the smoke point of oil.

Toxic substances formed when oils are heated or rancid and ways to avoid their formation

Let's take a closer look at the substances that are formed when oils are overheated or become rancid.

Acrolein- acrylic acid aldehyde, belonging to the group of tear toxic substances. Due to its high reactivity, acrolein is a toxic compound that is highly irritating to the mucous membranes of the eyes and respiratory tract.

Acrolein is one of the products of the thermal decomposition of glycerol and glyceride fats. The process of acrolein formation begins immediately when the oil reaches its smoke point, that is, at the beginning of oil combustion. I think everyone’s eyes stung when the oil burned; they also say about such cases “there’s a crap in the kitchen” - it’s acrolein. Therefore, NEVER heat oils to a smoking state!

Acrylamide- acrylic acid amide. Toxic, affects the nervous system, liver and kidneys, irritates mucous membranes. In fried or baked foods and baked goods, acrylamide can be formed in the reaction between asparagine and sugars (fructose, glucose, etc.) at temperatures above 120°C.

Simply put, acrylamide is formed in the fried crust of starchy foods, for example, potatoes, donuts, pies, which have been fried for a long time or at high temperatures in vegetable oil. Acrylamide is formed especially actively during deep frying. long time.

Some unscrupulous manufacturers fried foods, in order to save money, they use the same oil several times, continuing to fry more and more new portions of products in it. In this case, poison will inevitably form. Therefore, I strongly recommend not to fry at high temperatures for a long time and avoid deep frying.

Free radicals and fatty acid polymers, as well as heterocyclic amines- are actively formed in smoke and combustion products. Amines are very toxic substances. Both inhalation of their vapors and contact with skin are dangerous.

Polycyclic substances with high carbon content (coronene, chrysene, benzpyrene, etc.) - are strong chemical carcinogens and are also formed in smoke and burning products. For example, benzopyrene is a chemical carcinogen of the first class of hazard. Formed when products burn: cereals, fats, found in smoked products, “smoky” products, present in smoke, substances obtained by burning resins.

EU Commission Regulation No. 1881/2006 of 12/19/06 determines that vegetable oils and fats must contain less than 2 mcg of benzopyrene per 1 kg; in smoked products up to 5 mcg/kg; in cereals, including baby food, up to 1 mcg/kg. Attention! In some cases, for example, overcooked meat cooked on a charcoal barbecue can contain up to 62.6 mcg/kg of benzopyrene!!!

When oils become rancid, mainly aldehydes, epoxides and ketones are formed. By interacting with oxygen in the air when exposed to light and heat, the oil changes its taste qualities and smell. Fats in which saturated fatty acids predominate are characterized by the formation of ketones (ketone rancidity), while fats with a high content of unsaturated acids are characterized by aldehyde rancidity.

Ketones are toxic. They have an irritating and local effect and penetrate the body through the skin. Some substances have carcinogenic and mutagenic effects.

Aldehydes are toxic. Capable of accumulating in the body. In addition to general toxic, they have an irritating and neurotoxic effect. Some are carcinogenic.

Therefore, friends, if you can’t eliminate fried foods from your diet at all, please fry correctly based on this article and follow the simple tips below:

1. Do not bring the oil to a smoking temperature;

2. Avoid prolonged frying in oil, such as deep frying. If you do fry, do not use one serving of oil several times;

3. Do not overcook food. Remember that burnt foods contain toxic substances and carcinogens;

4. For frying, choose only refined oils and fats with a high smoke point;

5. Store oils according to the instructions on the label and do not eat rancid oils. published

Choosing the ideal oil for frying

I have already written a lot and in detail. In addition, we found out which ones are healthier from the point of view of “deliciousness”.

But since frying is one of the favorite culinary techniques not only in ours, but also in most cuisines of the world, I think it’s time to figure out which fat is better to fry with. To do this, let’s remember what frying is and at what temperature it is carried out.

Frying (roasting) – This heat treatment products using heated fat, but without adding water or any other liquid containing water. This process is carried out at a temperature of about 180°C in order to form a tasty crispy crust on the surface of the product, which is the result of the breakdown of organic substances in food under the influence of high temperature and the formation of new ones.

That is, we understand that it’s delicious golden crust is formed approximately at a temperature of about 180 0C. However, it begins to form at the temperature at which the chemical reaction between amino acids and sugars begins (Maillard reaction temperature) - about 140-165 degrees, at a lower temperature the product will be stewed, that is, water will simply evaporate from it.

This temperature should be taken into account when you cook and select an oil that does not start smoking at the temperature you need. For example, if you fry vegetables, fish or an omelet, for which a small fire is enough, then even an oil with a low smoke point is suitable, but for meat and poultry it is better to choose an oil with a maximum smoke point.

Smoke point of various fats

And now I offer you the TOP 5 best fats for frying.

Looking at the table, you would think that the oils with the highest smoke point would be the best for frying. But not everything is like that
Just! The most “smoke-resistant” avocado oil, for example, is not only scarce, where you can buy it, and it’s not cheap, but there’s no point in frying with it - we’ll lose the taste and benefits completely.

But the most popular refined sunflower and corn oils, although they have smoke points of 227 and 232 0C, respectively, I won’t include in our TOP at all, they contain too many omega-6 fatty acids, which we already consume in excess.

When compiling the TOP 5, I thought for a long time about which fat to give the palm to, because the winner should be not only healthy, but also affordable. And a dilemma emerged: if we proceed from the usefulness of fat during frying, then coconut oil would win. But where are we, and where is the coconut oil? Both in price and availability... However, even cheap and widely used Palm oil I won’t include it in my TOP. And not because there is so much conflicting data about it, although palm oil, consisting mostly of saturated fatty acids, can withstand heat with dignity, the smoke point is 232 degrees (that is, even higher than coconut oil). But because the oil that is supplied to us is of unknown quality, it is unlikely that high-quality red palm oil will be brought here. And besides, so much palm oil is now added to our food products, even to those that we don’t even suspect, that even frying with them means eating almost nothing but palm oil.

Therefore, the first place was shared by two types of fat, and let my fellow nutritionists forgive me, both of these fats are animal: butter (albeit melted butter, GHI or GI) and lard. Yes, yes, they are the ones who combine benefit and accessibility for our compatriots.

But in fairness, I’ll still start with the real “winner” - on which, perhaps, the whole of Southeast Asia is roasting. However, it is also almost “animal”, because its composition is closer to animal fats, it consists of 92% saturated fatty acids, and therefore is very resistant to heat. The smoke point, depending on the variety, is from 177 to 230 0C. At room temperature it is semi-soft and does not go rancid for quite a long time. Coconut oil contains a unique complex of fatty acids, including saturated lauric acid, which our body converts into monolaurin, which fights viruses and bacteria that cause herpes, influenza, HIV, listeriosis and giardia. Although coconut oil is more than 90% saturated fat, most of which is medium chain triglycerides, lauric acid is the main factor in its absorption. It is because of this that coconut oil, compared to other oils, gives you a feeling of fullness for a longer period.

Having been “persecuted” by nutritionists for so long, it is regaining its rightful position by returning to the diet. healthy and sick people. Natural butter is very beneficial for skin, hair, vision, bone and muscle tissue. It contains vitamins A, D, E, C, B, calcium, phospholipids (building material for cells, especially nerve cells) and essential amino acids. The oil normalizes digestion, heals ulcers in the stomach and duodenum, cures some skin diseases, colds, bronchial and lung diseases, and even such a terrible disease as tuberculosis.

But it is still not recommended to use it for frying, although its smoke point is 177 0C. And all because it foams, splashes and quickly turns black when heated, because pure butter contains a small amount of sugars and proteins, which quickly burn on fire and turn black when frying in a hot frying pan. Although I remember very well the taste of scrambled eggs in butter - throughout my childhood, first my mother, and then I myself, fried eggs this way.

It does not have these shortcomings, which is quite accessible to anyone - you can buy it or prepare it yourself. GCI, in fact, is almost 99% fat (which includes up to 36% polyunsaturated fatty acids combined with vitamins A, E and D), and the remaining 1% is milk proteins and carbohydrates. Ghee oil is considered the most useful for cooking, as it promotes its absorption and removal of food debris from the body, protects our body from harmful effects free radicals, is an ideal source of fatty acids, and also improves complexion as a “bonus”.

Next to the melted butter I will put a product that is loved by many -. However, it is still better suited for frying. lard - fat rendered from lard. It, like GCI, contains no protein residues or “extra” water. However, it’s also very good to fry with regular lard, considering the smoke point is 182 0C.

The only “but” for both butter and lard is that the composition of their fatty acids largely depends on the animal’s diet. Ideally, buy butter and lard from familiar sellers and manufacturers whose pig cows graze in the meadows, then their fat will contain more saturated and monounsaturated fats and less polyunsaturated omega-6, which, I repeat, we already eat too much.

Next I would put olive oil. But, I'm afraid, both my colleagues and even many
the chefs will raise their eyebrows in surprise and even say “ugh”. Because many are sure that olive oil should be eaten exclusively raw, ideally high quality (low acidity), first pressed - High quality (low acidity) extra virgin. I don't mind! Part of the famous Mediterranean diet, recognized by UNESCO as a World Heritage of Humanity, this oil is best eaten in salads and other dishes without heating. However, the entire Mediterranean region has been frying with this oil for thousands of years. And the smoke point of olive oil, depending on the quality and degree of purification, ranges from 160 0C for extra virgin olive oil to 238 0C for olive pomace oil and 242 0C for clarified refined olive oil (Extra light olive oit). And do not believe that olive oil becomes almost poisonous when heated, otherwise the Mediterranean civilization would have died out thousands of years ago, barely born. Despite the fact that most of the fatty acids in olive oil are unsaturated, it is very resistant to oxidation when heated. One piece of advice: choose an oil with minimal acidity - ideally 0.3 or less. And by the way, even one of the most famous restaurateurs and chefs, Jamie Oliver, uses olive oil everywhere, even for deep-frying! I once came across this recipe from him: pour a thick layer of oil into a frying pan, heat it up, break an egg and fry, carefully turning it over with a spoon or slotted spoon. The end result is something like a poached egg.

I would give fifth place. It has a good ratio of omega-6 to omega-3 - approximately 2:1, but where have you seen it on sale here? I myself saw and tried rapeseed oil (canola oil) for the first time quite recently in Israel; by the way, fish and vegetables fried in it had a taste different from those fried in other types of vegetable oils and were reminiscent of fried in butter. So, if you see a bottle of oil with small yellow flowers in the supermarket, don’t hesitate to grab it!

But based on everything said above, we didn’t even get the TOP-5... Coconut oil is rare and expensive, rapeseed oil is even rarer, olive oil is also not cheap... Most nutritionists are up in arms against lard and butter (but I’m not one of them numbers!). The usual sunflower and corn oils remain. If we take their composition and benefits, then they are very far from ideal, because they contain too many Omega-6 fatty acids and practically no Omega-3. But they still remain the most accessible to our consumers. Therefore, “in the absence of stamped paper, we write on plain paper,” that is, we use them for frying. But I want to give some tips on minimizing the harm from these oils:

• fry more or less quickly in a frying pan
• We carry out a long, slow frying process in a cauldron, stewpan, cauldron - in a deep bowl, and in a deeper layer of oil
• Extra-fast frying is carried out in a deep container (eg deep fryer) and in a large amount of boiling oil.

A thickened bottom is the main requirement for frying utensils. It is not advisable to fry in a container with a thin bottom.

Most housewives have long realized that frying, stewing and baking is much more profitable and tastier in natural oils. But which one should you choose for each type of cooking? There are many varieties of vegetable oils that are used as food. However, not all oils can be used for frying.

Recent studies by European scientists have shown that under no circumstances should you fry on linseed oil. The fact is that during the frying process, the fatty acids contained in flaxseed oil are converted into trans fatty acids, which are very dangerous to health.

These substances can provoke the development of cancer and digestive disorders.

It is best to fry in sunflower, corn, mustard or olive oil. Some nutritionists recommend frying in oil with the highest boiling point. From a medical point of view, of course, and not from a culinary point of view. This includes palm oil, but it is more common to fry it with olive oil, corn oil or soybean oil (but special ones for frying). Their boiling points are: sunflower - 120-140, olive - 160, corn, soybean - 180.

1. When frying, we use oils with a high combustion temperature and low fat content., for example oils such as avocado oil, sunflower oil, corn butter, peanut oil, rapeseed oil, sunflower oil
2 . When stewing, we use any low-fat oils., such as rapeseed oil, avocado oil , safflower oil, corn oil, olive oil, walnut oil, peanut butter
3 . We add any oils to salads, both refined and unrefined, but low in fat

Butter

Let's start the conversation with fat, which can replace sandwich margarines - spreads. Nutritionists believe that there is no better solid fat for humans than butter. Milk fat, they say, is exclusively useful product, indispensable in the diet of most people, including those who suffer from cardiovascular diseases. Milk fat is especially useful for children whose digestive, immune and endocrine systems have not yet become stronger, as well as for people with diseases of the liver and biliary tract. Any Frenchman will tell you that it is tastiest to fry in plain butter. This is one of the main "secrets" of French cuisine.

Unlike spreads, butter contains many biologically active substances useful for humans: vitamins (A, beta-carotene - provitamin A, E, D), micro- and macroelements, phospholipids, lecithin, sterols, etc. And since during the production of butter Milk fat is not exposed to high temperatures; these substances are in an active state.

Butter contains cholesterol, which many people fear. However, in a daily serving of oil (25-30 g) there is only about 50 mg. And in small quantities it is vital for the body to maintain the structure of cell membranes, the synthesis of steroid hormones, immune cells that protect the body from pathogenic microbes.

It is better to consume butter in its natural form, spreading it on bread, cookies, pastries, adding to cereals and other ready-made dishes. Nutritionists do not recommend cooking, let alone frying, with butter, since even short-term high-temperature heating significantly reduces it biological value. The oil has emollient properties and has a calming effect on irritated mucous membranes. Therefore, medicine in the form of warm milk, honey and butter is an excellent remedy for sore throat.

Now butter is 90% fake. Pay attention to the labels. If the butter has some name - “Kremlin”, “Smolensk”, “Vologda”, etc. - It’s better not to buy this. “Kremlevskoye,” for example, is a bad margarine.
Among the trusted manufacturers, these are Prostokvashino, Vesely Milkman, Summer Day, Anchor, and Domik v Village oils. The standard designation for butter is GOST 37-91. The date of manufacture and expiration date must be clearly printed and easy to read. When heated to a temperature of 100 degrees, the oil loses all its beneficial properties. It turns into unhealthy fat. But if you melt the butter without heating it too much and pour it over the dish, it will not only be tasty, but also healthy.

Melted butter

Ghee cow butter is not only a universal fat product for culinary products, which is good for frying cheesecakes and scrambled eggs, baking pies and other delicacies. It also has medicinal properties: it stimulates digestive processes, in particular improves the functioning of the small intestine, has a beneficial effect on the liver, and nourishes the brain.

In Russia, melted butter has always been a popular fatty product and was produced in significant quantities. Nowadays it is rarely found in stores, but it is not difficult to prepare it yourself.

How to cook melted butter. Place the butter in a saucepan (preferably stainless steel) and melt over low heat. When the butter is melted, reduce the heat to low, ensuring that only a few bubbles rise from the butter. These bubbles form foam, which must be periodically skimmed off with a spoon until the oil becomes transparent and vegetable-like in color, and a dark brown sediment forms at the bottom of the pan. Pour the finished oil through a strainer into a clean glassware, cool and seal. High-quality ghee should be yellow color, have the smell and taste of milk fat and a fine granular consistency.

The process of preparing ghee takes about two hours. The amount of product obtained depends on the fat content of the melted cow butter. From 1 kg of butter with 72.5% fat content, about 600 g of ghee is usually obtained, and from butter with 82.5% fat content - about 800 g. The resulting butter can be stored for up to a year in a dark place at a temperature of 2 to 6 ° WITH.

Pork fat

A good alternative to synthetic fats is lard. Our ancestors fried and stewed on it, melted pork fat added to dough for pies and other baked goods.

Modern scientists have proven that moderate heating of pork fat is not harmful - when melted, its biological properties and digestibility only improve. You can not only fry it, but also simply eat it. Moderately salted lard, with black bread and garlic, is not only tasty, but also healthy.

Unlike other animal fats, which consist mainly of saturated fatty acids, pork fat contains many beneficial unsaturated fatty acids, including arachidonic acid, which is rarely found in our diet. The ratio of saturated, mono- and polyunsaturated acids in it is approximately 4:5:1, which is quite close to the optimal - 4:6:1.

Modern scientists believe that pork fat is one of the most complete among vegetable and animal fats. In terms of biological activity, it is 5 times superior to butter.

Short-term heating of fat when frying foods increases the digestibility of refractory fats - beef and lamb, does not change the digestibility lard and reduces the biological value of vegetable oils and butter. In this regard, ghee and lard should be used for frying. With prolonged heat treatment, not only the destruction of biologically active substances contained in fats occurs, but also the formation of toxic products of fatty acid oxidation. With repeated heat treatment, oils become carcinogenic.
So, the quality of beef and lamb fat improves when heated, vegetable oils deteriorate, and when pork fat is heated, nothing happens to it.

Vegetable oil

You can cook food not only with milk and lard fat, but also with vegetable oil, which has a high smoke point. This is what experts call the temperature at which oil heated in a frying pan begins to smoke. It is impossible to cook food in oil with a low smoke point: it produces many products of high-temperature oxidation of polyunsaturated fatty acids that are harmful to humans.

Ideal for cooking are olive, grape and high-oleic sunflower oils - all of them consist mainly of oleic acid, which is fairly heat-resistant.

In principle, it is possible to fry in unrefined vegetable oil: sunflower, corn, etc., but only at a moderate temperature (150-170°C), which should not be exceeded. The fact is that they contain a lot of polyunsaturated fatty acids, which, when heated above 180°C, begin to intensively oxidize with the formation of peroxides, ketones, aldehydes and other chemical compounds, which not only give the product an unpleasant taste and smell, but are also toxic substances, adversely affecting human health.

Palm oil can be a good alternative to hydrogenated cooking fats. In our country it is currently used mainly in the food industry, but it is also quite suitable for home use. You can fry, bake, and season salads with it.

Like lard, palm oil is composed primarily of the heat-stable fatty acids saturated palmitic and monounsaturated oleic, so it can withstand temperatures that would cause most other oils to smoke and break down.

In addition to high thermal stability, palm oil has other advantages. To begin with, benzene and other organic solvents are not used in its production, so it is environmentally friendly. Further. Products fried in palm oil have a beautiful golden color. In addition, palm fat has the ability to retain tiny air bubbles on its surface, giving the finished product a delicate taste and friability. Therefore, they not only fry with palm oil, but also add it to the dough for cookies, cakes, muffins and other confectionery products.

Despite the excellent consumer properties, palm oil until recently was considered by many, and some continue to be considered, almost the worst vegetable oil due to the high content of palmitic acid. There is really a lot of this atherogenic fatty acid in palm oil - about 50%. However, in the world of fats, not everything is so simple. Biochemist scientists have proven that the nature of their effect on the human body depends on the location of saturated fatty acids in triglyceride molecules (in fat molecules). In palm oil, a significant part of palmitic acids is in the second, so to speak, position that is not harmful to human health. It is interesting to note that the same position in the fat molecule is occupied by part of the palmitic acids found in cow's milk.

Experts from the World Health Organization (WHO) have been studying the safety of palm oil for human health for several years. His research showed that people who switched to consuming palm oil had a significantly reduced risk of developing cardiovascular disease compared to those who continued to consume hydrogenated fats with 20% trans isomers.

And the everyday experience of the peoples of tropical countries, who traditionally consume palm oil as food, indicates that it does not have a negative impact on health. The people of these countries suffer from hypertension and other cardiovascular diseases, which are associated with saturated fats and cholesterol, less often than Europeans or Americans, who until recently did not consume palm oil. Taking all this into account, WHO experts consider palm oil as one of the most promising oil and fat products that can replace hydrogenated fats.

Replacing hydrogenated fats in your diet with natural ones is just the first step in the right direction. To completely cleanse the body of trans isomers, you need to do the second thing - give up finished products made using synthetic margarine. This is not difficult to do if you carefully read the labels on the products you buy.

One of the most popular and healthy oils nowadays is olive oil. It is used in cosmetology and alternative medicine.

Considering the unique composition of the oil and its versatility, many cooks ask questions: can potatoes or cutlets be cooked in olive oil, and whether its taste and taste disappear? medicinal properties after heat treatment?

Taste and benefits

This vegetable is obtained from fruits European olive(lat. Olea europaea). In countries such as Spain and , it is national and is considered business card.

A unique slightly bitter taste and delicate aroma distinguish olive oil from all other types of vegetable fats.

The benefits of the “liquid gold” of the Mediterranean lie in its composition:

• monounsaturated fatty acids (mostly) - 73%;
• saturated fatty acids (mostly palmitic) - 13.8%;
• polyunsaturated fatty acid (Omega-6 linoleic) - 9.7%;
• polyunsaturated fatty acid (Omega-3 α-linolenic acid) - 0.76%;
• - more than 70% of the daily norm;
• - about 75% of the daily norm;
• vitamins;
• the antioxidant oleocanthal has an anti-inflammatory effect;
• The antioxidant oleuropein prevents low density oxidation.

• Due to the work, the entire human body strengthens and improves the condition of the integument.
• improves the functioning of the digestive system: , pancreas, .

• The herbal reduces the likelihood of -, poor blood clotting, instability.
• Prevention. Oleic acid in this vegetable fat changes the expression of cancer-causing proteins, reducing the likelihood of the disease.
• Prevention of Alzheimer's disease. With this disease, senile plaques form in the structure of the brain, the dissolution of which is facilitated by the use of “liquid”.
• Benefit for and. The fatty acids included in the composition contribute to the formation of the apparatus and the fetus. In addition, linoleic acid helps reduce the risk of disease.
• The use of vegetable fat in cosmetology. Products containing olive oil prevent, strengthen, and protect it from exposure to ultraviolet rays. Also used for and to prevent stretch marks during the period.
• Herbal compresses relieve and relieve cramps.

Did you know? In ancient Rome, ships were built to transport “liquid gold”. It was used as a currency, and poems and ballads were dedicated to it.

Kinds

According to the nomenclature of olive oils, depending on the content of fatty acids and the method of production, they are divided into such types:

• Extra virgin (unrefined, without chemical purification, top quality);
• Virgin (unrefined, without chemical purification);
• Olive oil (a mixture of refined and high quality).

Extra virgin

Extra virgin is oil of the highest quality. It is obtained by pressing, without the use of chemical cleaning agents. This product contains the most useful substances. The mechanical production process consists of washing, drying, centrifuging and filtering vegetable fat. Cold pressed produced at a temperature of 27 °C.
The acidity of the product is 0.8%. It is excellent and is used as a dressing for cold dishes.

Did you know? The average life expectancy of Greek residents is 81 years, and a large part of this is due to their love of olive oil. One resident of the country consumes on average 20 liters of vegetable fat annually.

Virgin

Virgin olive oil - natural unrefined product, made mechanically. For its production, olives are not of the same high quality as for the Extra series. This vegetable fat has less rich taste and odor, and its production quality standards are not as strict.

The acidity of Virgin olive oil is less than 2%. It is used for preparing hot dishes and as a dressing.

Refined vegetable fats, after purification and processing, lose their aroma, taste and virtually all beneficial properties, but at the same time the smoke point increases. This fact helps to improve the performance of frying and cooking highly processed dishes.

Olive oil contains mixture of refined and unrefined oils and has a weak taste and smell. This olive oil is great for frying.

What oil is suitable for frying?

The Extra virgin product contains a lot of beneficial properties. It makes sense to use it as a dressing for cold dishes.

When answering the question whether it is possible to fry with unrefined olive oil, it should be noted that the maximum heating temperature for virgin oil is 160–180 °C. At this level of heat treatment you can cook dishes instant cooking, semi-finished products, etc. Frying foods with a high content, such as, at a temperature of 140 ° C is quite acceptable using this type of vegetable fat.

For frying in olive oil at temperatures up to 240 °C, it is best to use refined oil.

The combined Olive oil product retains its properties when fried and has good taste.
However, the most the best option used for cooking various dishes in a frying pan, is completely refined Olive Oil Refined, which does not contain many useful substances, but is ideal for heat treatment, immunity and metabolic deterioration.
Olive oil loses some when frying beneficial properties, however, it does not cause harm, since its level of fatty acids is optimal.

Some manufacturers produce a mixture of sunflower and olive oils. The content of the latter in it is no more than 10%, and the purchase of such a product is completely doesn't justify itself by its quality.

Important! A mixture of sunflower and olive oils is largely a marketing ploy, and its benefits to the body are minimal.

How about coconut?

Without a doubt, the leader in preserving beneficial properties during frying is coconut oil.
It contains 92% saturated fats that do not break down when exposed to high temperatures, and no more than 2% polyunsaturated fatty acids that are subject to breakdown. The smoke point of this product reaches 230 °C.

It fits perfectly for baking, frying and stewing foods at temperatures up to 350 °C.

The unique composition of coconut vegetable fat accelerates metabolism, reduces the level of low density, is human.

Despite the fact that olive oil loses its healing qualities when heated, it does not negatively affect the human body and is one of the most healthy vegetable fats used to make various dishes.