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A guide to vegetable oils: what to fry on and what to add to ready-made meals



MFor many years we were taught to be afraid of this terrible word – “fat”. Fortunately, scientists have found that not all fats are equally useless. “Correct” ones really need to be added to a healthy diet: they contain acids, without which there can be no question of health and beauty. The most popular source of these unsaturated fats is vegetable oil.

– It is important to distinguish refined from unrefined oil and use it correctly. There is nothing complicated here: the refined oil is cleared of natural sediments, which, when heated, smoke and form carcinogens. This oil lends itself well to any heat treatment, baking or frying. Extra cold-pressed unrefined oils are added to cold and ready meals. The modern market offers a huge selection, you can experiment endlessly, – explains Yana Popova, founder and mastermind of Altaria – manufacturer of an eco-line of vegetable oils.

Regina Doctor, nutritionist, founder of the Regina Doctor School of Health, author of Healthy Eating in the City adds:

– The most counterfeited product in the world is olive oil. Therefore, you definitely need to buy oil from proven brands in large supermarkets. Use unrefined vegetable oils for cooking and salad dressing. To preserve healthy fats and vitamins, unrefined oil must be added to ready-made food without subjecting it to heat treatment. Include 15–20 g of unrefined vegetable oil in your diet daily. Do not eat it on an empty stomach.

It is better to use refined vegetable oil for frying and cooking. Rice oil, grape seed oil are especially suitable. I do not recommend refined olive oil, as the quality is not pleasing and there are many fakes. And refined sunflower oil is the very trans fats that probably everyone has heard about now.

Probably, you are now thinking about catering establishments, because they cook there in refined vegetable oil. Yes, that’s right, so minimize eating out.

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The ideal oil for cooking and baking is coconut oil, even though it is unrefined. Feel free to grease a baking sheet or pan, and even fry the steaks.

The danger is that many people think that if oil is good, then it can be poured in large quantities.

Remember that 1 tablespoon of oil contains 120 calories. Measure out the oil with spoons, do not pour from the bottle. I recommend using sprays.

If you want to get the most out of the oils you eat, combine 2-3 types, such as flaxseed and olive oil for salads and avocado oil for baking. Diversity is key.

What oil is needed for what and how to use

Sunflower unrefined

The rich unrefined oil will give the simplest vegetable salad a childhood flavor. Here, our mothers and grandmothers were right: it is imperative to “fill with oil”, because sunflower oil helps to eliminate excess cholesterol, cleanses blood vessels and normalizes blood circulation in the brain.

Refined sunflower

Refined or refined sunflower oil is suitable for cooking over a fire. The latest technology allows you to clean it without the use of chemicals. Gentle refining preserves vitamins and natural amino acids in its composition. Suitable for deep-frying.

Flaxseed unrefined

This oil contains the highest amount of Omega-3. And it is the most capricious to use: it quickly deteriorates, requires compliance with storage conditions and begins to taste bitter at the slightest heating. But it is it that keeps the secret of youth. Therefore, choose oil in a small dark glass bottle and store it in the refrigerator.

Flaxseed oil is added to fresh or grilled vegetables. Look for the information on the manufacturer’s bottle: the freshest linseed oil is made in the Altai Territory.

Unrefined olive

Greece is rightfully considered the main producer. Classic Italian bruschetta, be it with roast beef or just sun-dried tomatoes, must be seasoned with olive oil. Omega-3 and -6. It has a positive effect on the digestive system, helps to maintain beauty and longevity.

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Refined sunflower-olive

A more refined variation of oil for hot cooking. Taste a mix of traditional sunflower oil and Greek olive oil. The percentage can be different: for example, in Altaria we have a mix of 70% sunflower oil and 30% olive oil.

Unrefined pine nuts

Another record holder for the content of nutrients. In Russia, cedar oil is produced by the first (cold) pressing method from Siberian cedar nuts. It will give dishes a pleasant nutty taste and aroma, suitable for dressing salads or become an unusual ingredient in a sauce. Contains Omega-3, -6, -7 and -9 acids.

Walnut unrefined

The best walnuts for oil production in Russia are supplied by Tajikistan. Try including this oil in your morning diet: the usual porridge or cottage cheese will acquire a rich nutty note. Acids Omega-3 and -6.

Vitamin B9

Responsible for cell growth and DNA integrity

Pumpkin unrefined

Fresh pumpkin seed oil can be used everywhere: it complements hot dishes like puree soup (add to ready-made ones) and is suitable both for dressing salads and as a sauce for meat, fish or dessert. The amount of zinc in pumpkin seed oil is higher than in seafood and is also a source of selenium. Promotes the normalization of metabolism and helps cleanse the body of accumulated toxins. Bogato Omega-3, -6 and -9.

Vitamin P

Supports capillary elasticity

Sesame unrefined

One of the oils with a pronounced pleasant taste. Contains a lot of OMEGA-6, so it is not suitable for daily use. But it is imperative to include in the diet: it contains a lot of antioxidants, there is phytosteril, which fights harmful cholesterol. Add to ready-made cereals, stewed vegetables. Not suitable for frying.

Refined coconut

One of the few with a high smoke point. It is safe to fry in coconut oil, it does not emit carcinogens. Therefore, if you want a golden crust, this is the best option. Refined, refined coconut oil doesn’t have that tempting tropical smell, so you can cook meats and vegetables with it. Coconut oil contains saturated fats (don’t be alarmed – they are not as harmful as saturated animal fats), but they can be stored for a long time, including outside the refrigerator.

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Unrefined coconut

But the unrefined oil already has a characteristic coconut flavor. You can also fry on it, but it will no longer work for deep fat – its safe heating point is lower than that of refined, but still higher than that of sunflower.

Suitable for browning main courses and making desserts.

Black cumin oil

Contains more than 10 amino acids and a large amount of usefulness – zinc, selenium, phosphorus, B has a beneficial effect on the work of the cardiovascular system, helps the nervous system and promotes good digestion. Gives energy.

This is not the kind of oil that should be required in the arsenal, but it can be added as an element of variety in the diet. Choose only small volume cold-pressed oil – black seed oil is stored for no more than 6 months.

Corn unrefined

Oil with a very pleasant aroma and pronounced taste, therefore, perhaps for an amateur. It is known to tune fat metabolism, lower cholesterol, treat migraines and prevent atherosclerosis. In corn oil, you can brown meat or vegetables, add it when stewing.

Grape seed oil

Quite controversial: it is actively used in cosmetology, but the need to apply it inside is an underexplored moment. But grape seed oil is definitely suitable for frying, its addition to the diet is considered to prevent cardiovascular diseases.

Vitamin B9

Responsible for cell growth and DNA integrity

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