Cooking oils

Oil is essential in the kitchen for seasoning, sautéing, or frying. It acts as a heat conductor Efficient, they prevent food from sticking and improve mouthfeel. They are extracted from seeds, fruits, or grains and are classified according to their predominant fat: saturated, polyunsaturated (PUFA), or monounsaturated (MUFA).

Scientifically speaking

Oils are chains of fatty acids. saturated They have single bonds, and unsaturated ones have double bonds. Their structure changes when heated, especially when frying, due to heat, moisture, and oxygen. polyphenols and vitamin E act as protectors in unrefined oils, such as virgin olive oil.

What is the smoke point?

This is the temperature at which the oil begins to burn and decompose. At this point, they form harmful compounds such as aldehydes, which are linked to cancer and heart disease. saturated fats and MUFA They are more heat-stable than polyunsaturated fats.

Choose an oil

Oils virgin or extra virgin They undergo minimal processing without chemicals. Cold pressing preserves nutrients. In contrast, the refined oils They use chemicals to withstand higher temperatures, but they lose their natural properties and can leave residues.

Which are the healthiest cooking oils?

Olive oil

It is the most resistant to oxidation due to its high oleic acid contentExtra virgin olive oil is the best option for cooking at home because it oxidizes very little. Its smoke point varies between 160°C and 240°C depending on whether it is refined or not.

Avocado oil

Rich in MUFA, it is very stable at high temperatures. It has a very high smoke point (up to 270°C), which makes it ideal for searing meats, although it is more expensive than other oils.

Peanut oil: performance and allergen risk

Peanut oil is frequently used in commercial kitchens because of its high smoke point and its effectiveness for frying. However, its use comes with a significant limitation: the risk of allergens.

Peanut allergies are among the most severe and prevalent food allergies in the United StatesEven with refined peanut oil, which reduces allergenic proteins, concerns about cross-contamination and legal liability remain significant for food service operators.

As a result, Many businesses are ceasing to use peanut oil to create safer and more inclusive dining environments.

Canola (rapeseed) oil

It has little saturated fat and a good ratio of omega-3 and omega-6It's useful for baking and roasting due to its neutral flavor. The cold-pressed version is recommended.

Ghee (clarified butter)

Because it contains no water or dairy proteins, it withstands intense heat very well. It produces less harmful acrylamides than vegetable oils when frying.

Coconut oil

That's almost everything. saturated fat (92%). Although it resists oxidation, its smoke point is low, so it is not suitable for long frying times. It should be used sparingly. A study from the University of Jaén compared these fats. It showed that Extra virgin olive oil is superior to prevent chronic diseases in the face of coconut oil fads.

On the other hand, coconut oil reduces the Leptin, the hormone that suppresses our hunger, which causes constant cravings. In contrast, Extra virgin olive oil increases leptin, helping to burn fat It accumulates and keeps the body in a healthy anti-inflammatory state. Not all fats affect metabolism equally.

Red palm oil

Unlike refined sugar, it retains vitamin E and carotenes. It is heat-stable for frying, but contains 50% less sugar. saturated. The fats in olive oil are "good" (monounsaturated), while palm oil has many saturated fats that raise LDL cholesterol and the risk of heart attacks. Olive oil reduces the inflammation and protects the brain.

Sunflower oil

Generate more toxic aldehydes than olive or coconut oil when heated. It is only recommended for low-temperature cooking and should not be reused.

Sesame oil

Rich in antioxidants and with a suitable smoke point for stir-frying. toasted It has a very strong flavor and is best used for final dressings.

Soybean oil: common but controversial

El soy oil it is still one of the oils most commonly used in the United States, Especially in processed foods and in large-scale food production. However, its popularity comes with increasing scrutiny.

A significant portion of soybean oil is obtained from transgenic cropsThis is causing concern among consumers looking for non-GMO alternativesIn addition, hydrogenation can occur in processed or creamed preparations, a process historically associated with the formation of trans fats, which are linked to a higher cardiovascular risk.

Soybeans are also classified as allergenwhich may limit its suitability in food service environments that prioritize inclusion and safety for all customers.

Peanut and grapeseed oil

Both have moderate smoke points, but their high content in polyunsaturated This makes them prone to spoilage if cooked for too long.

Vegetable oil

It is usually a refined mixture (soy, corn). It is sensitive to oxidation and it is easily damaged by repeated heat. It is widely used in fast food.

Which is the healthiest oil?

Olive oil is the winner for its nutritional profile and stability. For vegans, cold-pressed rapeseed oil is a good option due to its omega-3 content. Always store the oil in dark bottlesStore it in cool places and never reuse it.