What kind of oil should we use for benefits in our diet? Discover oils benefits for health? We often use different types of oils without knowing their nutritional value. We may use the buy more expensive rule.
In today’s article, we will address this issue and summarize the three most common edible oils, how they affect, and how healthy they are to use in our diet.
Fat, first and foremost, is essential to our body.
They are part of a large number of foods, helping to more easily and better absorb vitamins A, D, E, and K.
It has other important functions such as building membranes around cells in the body, as well as much of the hormone.
Many when they hear about the word “fat”, the first thing that they are something harmful, but they shouldn’t.
We exclude from the diet
They are important for the good functioning of our body, we just need to know which are good and which are bad. fat for us.
Fats are found in more groceries, some more somewhere less, and some very few in fruits and vegetables.
Pure fats are the oils we use in our daily diet.
The most commonly used are olive, coconut, and sunflower oil.
In today’s article, we will show you information on the nutritional composition and how these oils react when we heat and cook with them.
Olive, coconut, and sunflower oil and their nutritional values.
The oils in the composition contain no protein and carbohydrates, and vitamins and minerals in very small quantities.
Coconut, olive, and sunflower oil contain no trans fats, but some form trans fats upon heating.
Oils are high in calories and therefore a great source of energy for our body.
Only 1 gram of fat contains about 9 calories, indicating how much the oils are caloric and similar in that respect.
The biggest difference between these three oils is the very composition of the fatty acids from which they are made.
Cold-pressed olive oil has the most monounsaturated fatty acids.
Cold-pressed coconut oil the most saturated fatty acids.
Sunflower oil has the most polyunsaturated fatty acids.
The American Heart Association points out that unsaturated fatty acids (mono and polyunsaturated fatty acids) can reduce the risk of cardiovascular problems.
As opposed to saturated and trans fats that can cause cardiovascular problems because they raise bad cholesterol levels.
Coconut oils benefits
This type of oil contains large amounts of saturated fatty acids.
Therefore, much is being debated about its use and whether it really has positive effects on human health.
Although it contains a high percentage of saturated fatty acids, when ingested in our body it behaves differently from other oils with the same percentage of fatty acids.
Triglycerides or fatty acids from this oil are very easy to digest, which simply means a fast and good source of energy.
Research has been done on the effect of coconut oil compared to other vegetable oils.
Results have shown that this oil increases cholesterol levels compared to olive and sunflower oil.
There are also contradictory claims, so the positive or negative effects of coconut oil cannot yet be confirmed.
Olive oils benefits
This oil contains large amounts of monounsaturated fatty acids.
It has both oleic acid and a small amount of linoleic and palmitic acid.
The advantage of this oil is that it contains antioxidant properties that protect our body from the most oxidative stress.
Use it for salads, although it is quite stable when heated to high temperatures.
More precisely when heated to high temperatures it releases only small amounts of harmful substances.
The reason for this is that monounsaturated fatty acids are much more stable at high temperatures than polyunsaturated fats found in sunflower oil.
Sunflower oils benefits
When heated to high temperatures, sunflower oil, along with other vegetable oils, is quite volatile, except for olive oil.
Sunflower oil contains the most polyunsaturated fatty acids, while olive and coconut contain smaller amounts.
Trans fats have a negative effect on our health
They cause bad cholesterol, which in turn contributes to cardiovascular problems.
Trans fats are found in many other foods such as margarine, sweets, chips. and almost any food that is fried.
Unlike olive oil, sunflower oil has very few antioxidants.
How to use oils when cooking food
Different types of oils have different cooking properties.
For example, coconut oil can be used in oatmeal or fruit salad, in coffee, and when baking sweets or pastries.
Sunflower oil needs more than a salad dressing or sauces that do not require heating, just avoid frying it in sunflower oil.
Summary
In today’s article, we are referring to the oils we use in our daily diet.
We have learned and shared tips on the three most common types of oils in the kitchen.
Fat is part of our diet that we should not avoid, but of course, we care how much we use it.
How to use. How it is used is crucial if it will have positive or negative effects on our health.
Whenever you buy, read on the label to see if and what percentage of the oil contains trans fats that are most detrimental to our health. such oils to avoid.
