Best oils for cooking and taking care of our health

The best oil that we can use both for cooking and for raw use is extra virgin olive oil. Second, we could use a oleic high sunflower oil as it is more resistant to heat than refined sunflower oil.

Last but not least, the virgin coconut oil It is another option to include in our kitchen since its stability at high temperatures is similar to that of olive oil and its peculiar flavor can inspire us in the preparation of more exotic dishes.

Extra virgin olive oil

It is the most common, sustainable and healthy oil that we find in the supermarket.

• EleFord contained in omega 9 oleic acid: a monounsaturated fat that exerts benefits on our lipid profile (reduces the oxidation of LDL particles and total cholesterol) and improves our cardiovascular health in general.
• High oxidative stability: resists high temperatures since oxidizes less than other oils. However, only if the olive oil is extra virgin (cold pressed) since this guarantees a greater quantity of antioxidant polyphenols and vitamin E that prevent its oxidation at high temperatures up to its critical point which is 210 ° C). For all these reasons, olive oil, together with cold-pressed virgin coconut oil, is the best choice for cooking food. In addition, we can reuse it in frying up to two or three times and, of course, to use raw.

Being an oil made mostly in our countryIts distribution has a lower polluting effect than other oils imported from other countries and, therefore, it is a more sustainable and economical product if purchased in Spain.

Sunflower oil

It is the most used oil in Spain after olive oil.

• High percentage of omega 6 polyunsaturated fatty acids (linoleic acid). If we consume a high proportion of these fats, they can accumulate in the LDL particles that carry cholesterol, contributing to their oxidation and exerting atherogenic effects associated with a increased risk of coronary heart disease.
• Oxidative stability: is much lower than that of olive oil, so it is less stable at high temperatures and less recommended for frying and cooking. In addition, its cooking at temperatures above 160 ° C can produce aldehydes., toxic compounds related to an increased risk of developing cancer, cardiovascular diseases and neurological disorders. However, there is a variety called oleic high sunflower oil containing a high proportion of monounsaturated fatty acid omega 9 which is more resistant to heat than refined sunflower oil.

As to it's taste, its alot softer than olive oilFor this reason, it is used to make mayonnaise or homemade pastries (cakes, muffins, etc.).

Virgin coconut oil

This oil is characterized by presenting a solid texture at room temperature and begins to melt from 30ºC. Contrary to popular belief, he is healthy Forever and wherever virgin and cold pressed:

• High percentage ofsaturated fatty acids (around 90%) and a small proportion of unsaturated fats. In fact, its high percentage of saturated fat is not harmful to health since its composition (lauric, capric, caprylic acid) and its polyphenols exert an increase in HDL ("good") cholesterol and prevent the oxidation of, in addition to its antioxidant, anti-inflammatory and thermogenic action (slightly stimulates basal metabolism).
• Because of his high in saturated fatBeing more stable to heat, it has a melting point of 182ºC, so its use for cooking and frying is more recommended than sunflower oil.
• It is obtained from pressing (cold or hot) of thefresh and ripe coconut pulpby mechanical or natural means so its flavor is sweet and similar to that of this fruit. Its applications in the kitchen are very versatile since it can be used as a base for soups or sauces, to prepare curries or stews, to dress vegetable, fish or meat dishes or even in the preparation of desserts.

It is important to note that it is an oil that does not come from Spain so your purchase is less sustainable than olive or sunflower oil.

However, if we want to use it on some occasion, the best choice is cold-pressed virgin coconut oil since refined coconut oils or those used in the preparation (hydrogenated coconut oil) have a very different composition and they do not exert any benefit for our health.

• Keep in mind that the best oil that we can use both for cooking and for raw use is extra virgin olive oil.
• As a second option, we could use a high oleic sunflower oil as it is more resistant to heat than refined sunflower oil.
• As for coconut oil, virgin is another option no less advisable to use in the kitchen since its stability at high temperatures is similar to that of olive oil, and its flavor can give an exotic touch to our dishes.

Judith Torrell

Diploma in Human Nutrition

Clinical Nutrition Specialist