When we think of vegetable oil, most of us think of the big bottles of oil in the store, right? Have you ever thought deeply about this oil that we bring home and use to deep fry something or prepare food? In fact, 'vegetable oil' is a much broader topic. So today, let's talk about what are the best vegetable oils for the body, and how to properly incorporate them into our diet.
First, let's see, what is this 'vegetable oil'?
When you hear this name, you might think that it is an oil made only from vegetables, but that is not the truth. Vegetable oil is a collection of many types of oils obtained from fruits, nuts, grains, and seeds. These are used for various cooking purposes. For example, there are many types like olive oil, canola oil, sunflower oil, and soybean oil.
The most important thing is that no matter how healthy an oil is, it should be used in moderation , as all of these oils are high in calories and are mainly made up of fat.
So before choosing an oil, let's learn a little about the types of fats. It's very simple.
| Fat type | How it affects health | What things are included? |
|---|---|---|
| Saturated fat (Saturated Fats) | These increase the cholesterol level in the body, thus increasing the risk of heart disease. Their use should be limited. | Animal products (e.g. butter, lard), coconut oil, palm oil. |
| Trans fat (Trans Fats) | These are the worst types of fats. They greatly increase the risk of heart disease. They should be avoided as much as possible. | Packaged and processed foods, bakery products, margarine. |
| Monounsaturated fat (Monounsaturated Fats) | These are "good" fats. They increase the levels of good cholesterol (HDL) in the body and reduce the risk of heart disease. These are also called omega-9. | Olive oil, canola oil, peanut oil, avocado oil. |
| Polyunsaturated fat (Polyunsaturated Fats) | This is also a type of "good" fat. Omega-3 and omega-6 fatty acids in particular fall under this category. They help with cell function, cholesterol metabolism, and the absorption of vitamins (A, D, E, K). | Sunflower oil, soybean oil, fish oil, walnuts. |
Simply put, when you're choosing an oil, it's wise to choose one that's low in saturated and trans fats and high in unsaturated fats.
How is this oil made?
This is also worth knowing. Some oils are very simple to make. Think of olive oil. You just crush the olives and filter the oil that comes out of them.
However, many other oils use a more complex process to make them. These are the steps that are usually followed:
1. Oil extraction: The seeds, grains, or nuts are thoroughly crushed and the oil is extracted. Sometimes, chemicals are used to completely separate the oil.
2. Refining: Next, various things are added to this oil to remove unwanted substances (e.g., things that give the oil a soapy texture).
3. Bleaching: The oil is then heated and mixed with special filtering agents. These are used to absorb unwanted color and impurities from the oil.
4. Deodorizing: Finally, the oil is heated to a high temperature (around 250 degrees Celsius) and steam is used to remove all the remaining impurities and unwanted odors. Only then is this oil packaged and delivered to our kitchens.
How does vegetable oil affect our health?
Fat is essential for our bodies to function. But it should be consumed in moderation. If you continue to eat a diet high in saturated and trans fats, you may increase your risk of conditions like heart disease, cancer, and autoimmune diseases. Also, consuming too much of these bad fats can increase insulin resistance in the body, which can lead to diabetes.
Let's choose oil wisely!
Think about your overall diet. While protein and carbohydrates have 4 calories per gram, fat has 9 calories per gram. This means that even healthy fats like olive oil and avocado oil are high in calories. In general, you should not get more than 25%-35% of your total daily calories from fat.
Another important thing to consider is to be careful with processed foods labeled "low-fat." These often have added sugar and salt to maintain flavor, so they're not a great option.
Choose oils that are high in nutritional value, such as olive oil. Olive oil can reduce bad cholesterol (LDL cholesterol) and increase good cholesterol (HDL cholesterol) in the body. In addition, olive oil also contains nutrients such as beta-carotene and vitamins A, E, D, and K.
The way you cook is also very important!
Think about how you use oil. We're used to deep-frying everything. When we do that, we absorb too much oil into the food. Instead, try methods like sautéing with a little oil.
Another thing is that when oil is heated continuously at high temperatures, harmful particles called free radicals are produced. These can even increase the risk of diseases such as skin cancer in the long run. Therefore, even oils that are said to be suitable for frying at high temperatures should be used in limited quantities.
Oil can be used not only for cooking, but also for things like making salad dressings.
Take-Home Message
- Not all oils are created equal. Instead of saturated and trans fats , choose oils that are rich in unsaturated fats, such as olive, canola, and sunflower.
- No matter how healthy they are, all oils are high in calories, so use them in moderation.
- The way you cook your food is important. Limit deep-frying as much as possible and focus on methods like sautéing.
- Be careful of processed foods labeled "low-fat." They may contain too much sugar or salt.
- If you have health problems such as high cholesterol, diabetes, or heart disease, be sure to talk to your doctor about your diet and oil use.
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