Vegetable oils are present in any kitchen. They are used daily for seasoning or cooking. What are the nutritional benefits of different oils? How to combine them in a balanced way? You will find in this article a description of the properties for each type of oil, as well as tips for everyday use. This article also includes animal derived fatty products like butter or lard.
Oil quality varies depending on the way it is extracted. Virgin oil comes from mechanically crushed fruit or seeds. It is rich in antioxidants and vitamins, flavor is intense. Refined oil is extracted by chemical extraction using solvents and / or heat, and it is filtered and deodorized to make it more stable. Thus, refined oil better withstand heat and keep longer than virgin oil. In return, flavor and nutritional value are lost during the refining process.
Oil is composed of four types of fatty acids, in various proportions: saturated, monounsaturated (omega-9, oleic acid), di-unsaturated (omega-6, linoleic acid) and polyunsaturated (omega-3 , alpha-linolenic acid). These fatty acids have different properties. Thus, omega-3 have a favorable effect on cardiovascular disorders. These are essential for the proper functioning of our body. A balanced diet must therefore include a variety of vegetable oil, each having its nutritional specificity and to bringing components that our body can not make.
Oil has a smoke point, or critical temperature, from which its compounds degrade into toxic and carcinogenic components. The smoke point is specific to each oil type, this the reason why not all are recommended for cooking. If oil starts smoking while you are cooking, throw it away, because it has lost its nutritional value.
The table below summarizes the properties of the most common edible oils. Combine different types to benefit from their specific flavor and nutritional value! For example, use extra virgin olive oil or walnut oil for your salad dressings and rapeseed oil to cook your food.
Let me know in the comments if you need more specific information or a detailed article on the properties of a specific oil!
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