Which cooking oil is the right one
The choice of the cooking oil separates the spirits. Some use only olive oil in the kitchen. Others prefer domestic rape oil. And due to new food trends, varieties such as coconut oil are also found more frequently in German households. It is not so easy to decide in the supermarket for the product that is best for kitchen and health. Some explanations will help.
The different oils are different in the kitchen
It is clear that the different oils are suitable for the preparation of food to varying degrees.
For example, the German Society for Nutrition( DGE) explains that "cold-pressed oils are mainly used for the preparation of salads, appetizers and desserts", while for frying, "particularly heat-stable, refined vegetable oils with a smoke point above 160 ° Cis ".
For example refined rapeseed oil, olive oil, soybean oil, sunflower oil, peanut oil or maize germ oil can be used.
The best food oil for nutrition physiological reasons
The Südwestrundfunk( SWR) has combined useful information on individual oils on its website. As it is said, rapeseed oil is the best cooking oil for nutritional physiological reasons.
According to the SWR, this is the favorable composition of our fatty acids, which is optimal with a high proportion of oleic acid and a ratio of omega-6 to omega-3 fatty acids of 2: 1.
The more omega-6 fatty acids are contained, the less omega-3 fatty acids our body can use.
As refined rapeseed oil is tasteless and highly heatable, it can be used well for frying and baking. It is also suitable for salad.
Last year, consumer information service aid reported that rapeseed oil is more popular among the Germans than sunflower and olive oil.
Olive oil is often contaminated with pollutants
Olive oil is particularly popular in people who are fond of the Mediterranean diet. According to SWR, this edible oil mainly consists of oleic acid. The ratio of the contained omega-6 fatty acids to omega-3 is 8: 1.
According to the DGE, these fatty acids lower triglyceride levels, "improve the flow characteristics of the blood and thus prevent deposits in the blood vessels".In addition, the omega-3 fatty acids would strengthen the immune system and inhibit inflammatory reactions in the organism.
Unfortunately, olive oils are often contaminated with pollutants, as shown by Stiftung Warentest. The experts criticized the compliance with the quality classes and the contamination with saturated mineral oil hydrocarbons( MOSH) during the last tests of olive oil.
It was also shown that quality is not necessarily the price to be fixed. Some favorable olive oils from the discounter came out quite well in the test.
In principle, cold-pressed oils should not be heated high, since they would otherwise "rub" and develop harmful substances. They also lose their typical flavor. They are suitable for salads and moderate frying up to 140 degrees.
linseed should always be fresh
As the SWR reports, linseed oil is the only oil that contains more omega-3 fatty acids than omega-6 fatty acids. It is therefore perfectly suited to replenish our omega-3 household. And with a tablespoon of linseed oil per day.
The health promoting effect of linseed oil has also been confirmed in scientific studies.
As this oil rims quickly, fresh food should always be consumed. It is best bought directly from the mill, which presses it freshly before dispatch. In the refrigerator, the bottle remains stable for four weeks.
Exotic oils enrich the kitchen
According to experts, the health benefits of coconut oil could not be demonstrated in investigations. However, as an ingredient in exotic dishes such as currys, it can contribute to a pleasant fresh-sweet taste, as well as coconut milk, and enrich the cuisine.
The SWR also points to walnut oil and hemp oil. These flavor-intensive vegetable oils also provide omega-3 fatty acid. They are used mainly in the salad kitchen.
And finally, an exotic product: Roasted sesame oil, as the name implies, is made from sesame roasted before pressing. This oil is used in small quantities and is indispensable for Asian cuisine.(ad)
As varied as our menu has been in the past decades, the range of edible oils has become so diverse. In addition to long-known sunflower and rapeseed oil, products such as coconut, hemp or sesame oil can also be found in the supermarket shelves. But which oil is the right one for a healthy diet?