Do you think extra virgin olive oil is always the best oil ? If so, then this article is for you. It turns out that the purest oils are not always a good choice. Refined oils should also not be completely ruled out, and olive oil is not the only healthy alternative.
Find out exactly what is the best oil for different occasions and situations.
The best oil for frying or browning
When choosing the best oil for use in high temperatures (frying or sautéing), its smoke point should always be taken into account. In this case, however, we will not take into account the properties of the oil, because high temperature destroys them anyway.
The lipid profile is also not very important. Due to the high temperature treatment, it will not retain its properties under any circumstances.
The smoke point refers to the temperature at which the oil begins to smoke. This is a symptom that the oil is starting to lose its properties and is releasing very harmful toxins.
If we look at this criterion, what conclusion will we reach? Well, refined avocado oil is best for frying or sautéing food. Its smoke point is as high as 272ºC. However, despite its mild taste, dishes fried in avocado oil acquire a different taste than we are used to.
Thus, the stability of refined avocado oil alone is not enough. It is always worth considering a balance between different factors. Apart from the smoking point, it is because of the taste, availability on the market, price and omega-6 fatty acids content.
In this ranking, the best results are refined olive oil (smoke point = 238 ºC) and sunflower oil (smoke point = 232 ºC).
Recently, coconut oil has been gaining enormous popularity. This is due to, inter alia, its high smoke point (smoke point = 232 ºC). However, its price and the difficulty of finding it, all the more so in a refined form, complicate this choice.
In addition, its characteristic taste means that not everyone is satisfied with this alternative.
But why is coconut oil so successful? Contains medium chain triglycerides that are easier to use as energy fuel. In addition, it is high in lauric acid which helps to avoid excess cholesterol in the arteries.
According to many people, however, none of these reasons outweigh the disadvantages of this oil.
What’s the best oil to eat raw or cooked in?
To choose the best oil for use at low temperatures (raw or cooked), we will consider its properties and lipid profile (a type of fatty acid). However, the smoke point will not be taken into account here.
In all cases it will be higher than the cooking temperature, even that achieved in the pressure cooker.
Extra virgin oils
The best oil to eat raw is undoubtedly the purest and most natural products (extra virgin). Their properties remain intact at low temperatures.
Refined oils, on the other hand, have been treated with heat or solvents. These processes eliminate the substances responsible for their beneficial properties.
In this case, both avocado oil and olive oil appear to be on the same level. Both products are rich in antioxidants, i.e. substances that delay or prevent cell damage.
They have also shown benefits in keeping the skin in good condition and help regulate the absorption of cholesterol in the gut.
However, the lower omega 6 content of olive oil makes it the best oil to eat raw or cooked. Omega 6 is a fatty acid which, although essential, is harmful to health in excess, as it is considered an inflammatory factor. Currently, the Western diet leads to its excessive consumption.
Note! Omega 6 fatty acids also exist when avocado oil is consumed hot. However, in this case, it is recommended more than other oils. The toxic effects of the oil, once it passes the burn point, are more harmful than high levels of omega 6.
However, when we use the oil cold or in cooking (not frying!), We have no problem with the toxins that arise when heated. Therefore, with the same amount of antioxidants (olive oil = avocado oil), we choose the best product in terms of lipid profile.
So which oil is the best?
As discussed above, we can draw three main conclusions:
- The purest natural oils are not always the most optimal option. In fact , refined oils should be selected for frying or sautéing.
- Extra virgin olive oil is the best option to eat raw or cooked.
- Avocado oil is positioned as the healthiest option to consume at high temperatures. Refined olive oil and sunflower oil can also be a good alternative.