Choosing The Right Cooking Oil
Choosing the right cooking oil
In daily life, we consume different types and amounts of edible oils every day, and their composition may not be well understood by many people. In fact, most of the edible oil is fat (some can even reach a concentration of 99%). There are also fatty acids, which are divided into saturated fatty acids, unsaturated fatty acids and polyunsaturated fatty acids.
Specifically,
l Saturated fat
We will find that certain types of oils, such as butter, are semi-solid at room temperature due to the saturated fat they contain. Plus, it explains why coconut oil (which is 92% saturated fat) is usually packaged in a jar and needs to be heated to turn into a liquid. In addition to this, examples of edible oils high in saturated fat include: palm oil and palm kernel oil.
l Unsaturated fatty acids
Unlike saturated fats, the presence of unsaturated fats (or monounsaturated fats ) keeps oils liquid at room temperature and solid when refrigerated. It contains essential fatty acids that the human body cannot synthesize and play an important role in our body. For exemple, consuming this type of fat allows to reduce blood viscosity and improve blood circulation, so in certain way, insufficient intake can easily induce cardiovascular and cerebrovascular diseases. The most common cooking oils containing unsaturated fatty acids are: olive oil; peanut oil; sunflower oil and sesame oil.
l Polyunsaturated fatty acids
They are still liquid even when refrigerated.
There are two types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids are primarily associated with fatty fish such as salmon and flaxseed. Soybeans, walnuts and pumpkin seeds all contain omega-6 fatty acids. Examples of cooking oils high in polyunsaturated fats include: corn oil; linseed oil; grape seed oil and soybean oil.
As a general rule, we should try to avoid saturated fats and choose cooking oils that are high in monounsaturated or polyunsaturated fats. The American Heart Association recommends eating just 13 grams of saturated fat while following a 2,000-calorie-per-day diet. In fact, too much can lead to high cholesterol and lead to dangerous blockages that cut off blood supply to vital organs like the heart and brain. Then again, eating the monounsaturated and polyunsaturated fats found in plants in moderation can help lower cholesterol levels and provide the nutrients your cells need for healthy cells.
