Should I use olive oil for frying? How to choose the right bottle

Supermarket shelves, budget sunflower and vegetable oil budgets more expensive olives, avocado and coconut oils are full of fats claiming to have health benefits.

Oils and fats have been at the center of nutrition discussions for years and help to look at the different types of fat they contain to understand why it is important.

All oils do not behave in the same way in the body – while others remove cholesterol, others help to lower it.

Cholesterol is a natural fat substance produced in the liver and can also be found in some foods we eat. Too much bad cholesterol can lead to the accumulation of fat deposits on the walls of the blood vessels, which can cause narrowing or blocking.

With too much changing message, it is often to feel overwhelming to know which product to be selected.

Nita Foroui, Professor of Population Health and Nutrition at the University of Cambridge, Describes BBC’s sliced ​​bread podcast A single oil does not hold the wrench switch for health and does not break three common legends about cooking oils.

Ruminous oil (widely sold as vegetable oil) and sunflower oils often put a bad pressure and some claim that they are ultra -processed and can cause inflammation that may damage cardiovascular health.

However, there is no evidence to support it.

In fact, these oils contain low amounts of – 5-10% – unhealthy saturated fats and are higher in healthier monaurs and multiple unsaturated fats. Multiple unsaturated fats (including omega-3 and omega-6) are required for brain and heart health.

Forouhi says these oils are “absolutely good for us”.

“It explains that they can offer a decrease in the risk of disease when there are saturated fats. [which can raise bad cholesterol] Like butter, lard or Ghee is replaced with these oils “.

In most supermarkets, it is a more budget -friendly option for cooking at home with about 2 £ 2 per liter.

Margarine had a bad reputation for years, and many of us believe that we should stay away from it.

This is due to Forouhi, because it contains harmful trans fats, which are strongly linked to cardiovascular disease, but modern margarines have “zero amounts of trans fats”. “So it can actually be part of a healthy diet and can reduce bad cholesterols.”

Butter is not entirely from the menu. “If you like butter, for example, in your toast, of course,” Forouhi says.

You can use both margarine and butter to cook, but Forouhi sometimes recommend changing them for fat with less saturated fat.

The UK health guides recommend that you keep your saturated fat intake below 10% calories and if you use oil to cook instead of butter, it is easier to do so.

Oils behave differently when heated, which is not suitable for frying some.

For example, extra virgin olive oil is full of antioxidants and useful compounds, but the low point of smoke means that it is better for salad sauces or is fluttering on foods instead of deep frying.

A point of smoke is the point where the oils in the oil begin to break down and the oil tastes are released of bad compounds that can make painful, burnt or unpleasant.

Restaurateur Tim Hayward says he uses a basic olive oil for shallow frying.

However, for deep frying, such as chips or battered fish, vegetables or sunflower oil is best because it is based on higher temperatures than disintegration.

Some studies have also shown that the smoke point is warmed up on releasing toxic chemical by -products.

However, Professor Forouhi says that cooking at home is not very common and that long -term health studies are still “associated with better results for chronic diseases without exception.”

If you are looking for a simple kitchen strategy:

• For daily cooking: Sunflower or rapeseed oil is affordable, healthy and versatile. You can also use a basic olive oil

• For salad and finishing dishes: Extra olive oil adds flavor and health benefits

• For deep frying: stay loyal to a high smoke point like vegetables or sunflowers

• For the variety of flavor: Although it does not have the same health benefits as olive oil, you can use sesame seeds, coconuts or avocado oils for cold dishes.

In general, Professor Forouhi says it is better to look at your entire diet instead of being obsessed with which bottle will be purchased.

“I recommend you to go to the taste and cost issues you have and try different types of oil that will provide you with some health benefits.”

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