When cooking at high temperatures it is safe to use oils that consist of stable saturated fatty acids.When cooking at high temperatures it is safe to use oils which consist of stable saturated fatty acids, such as butter and coconut oil.
Other vegetable oils contain polyunsaturated fats, and to make things even worse, these come in quite unhealthy ratio. This means, that these oils contain more omega-6 fatty acids than omega-3. The relation between omega-3 and omega-6 fats is quite complex. The same applies to their function in the body.
Modern people eat 20 times more omega-6 than omega-3 fats. This disproportion causes inflammation in the body, which oftentimes leads to chronic diseases, including atherosclerosis.
Therefore, you should reduce the use of vegetable oils, except for, as we already explained, coconut, olive and palm oil and butter.
When compared to other oils, flax seed oil is the only kind in which omega-3 fats are contained in a higher ration, but this oil oxidizes easily, so it is not a favorite when it comes to cooking.
Oils you can use for cooking:
The winner is: COCONUT OIL
When it comes to cooking at high temperature, coconut oil is your best choice. It is about 90% saturated fat, which makes it heat resistant. Coconut oil is semi-solid at room temperature, and it can be good for months before it goes bad.
Coconut oil also has powerful health benefits. It is abundant in lauric acid, which regulates cholesterol levels and aids in eliminating bacteria and other pathogens. Coconut oil can also boost metabolism and it gives a feeling of satiety, when compared to other oils.
Fatty acids: Saturated: 92% Monounsaturated: 6% Polyunsaturated:1.6%
Butter has been demonized in the past, mostly due to its high content of saturated fat. However, research has shown that you should be afraid of margarine instead of real butter. Real butter is good for your health, and it is actually quite healthy.
Butter is rich in vitamins: A, E and K-2, and it is also packed with fatty acids: conjugated linoleic acid (CLA) and Butyrate. These both have powerful health benefits. CLA has the power to reduce body fat, and Butyrate aids in the fight against inflammation and improves the function of your digestive tract.
Fatty acids: Saturated: 68% Monounsaturated: 28% Polyunsaturated: 4%
It is well known for its positive effect on heart health, and it is believed to be the key reason of all the health benefits provided by Mediterranean cuisine. Some studies have shown that olive oil can improve health bio-markers. It can increase HDL, or good cholesterol, and decrease LDL, or bad cholesterol in blood.
Fatty acids: Saturated: 14% Monounsaturated:75% Polyunsaturated:11%
Studies involving olive oil show that despite of the fact that its fatty acids are bound in double connections, olive oil can be used for cooking, because it is quite resistant to heat. Make sure you purchase high quality extra virgin olive oil. It contains much more nutrients and antioxidants than refined brands. Moreover, it tastes much better. Store your olive oil in dry, cold and dark places to prevent it from oxidizing.
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