11 Healthy Vegetable Oils for Cooking

Vegetable oils are the oils extracted from plants, and they are the most widespread and diverse oils, and the most widely used, they are used in nutrition, food preparation, cosmetics, and treatment. There are many types of oils that can be used in cooking foods and sweets, which may cause some confusion. The choice became difficult among them, because everyone is looking for a healthy oil that is free of any saturated fats that can affect health, especially for heart disease, cholesterol and pressure.

Doctors always advise cooking with healthy oils that are free of fat, or at least low in the proportion of fat in them, because this leads to obesity, especially for children, which affects public health tremendously. Vegetable oils are a key ingredient in healthy cooking as they carry heat, which helps cook foods quickly and evenly, as well as coat the taste buds, making foods flavor last longer.

Vegetarian oils are available in more than one type in the market, and as we use oil in most of our daily dishes, we must choose the best among the available, according to its degree of combustion, its content of omega-3, fatty acids, cholesterol, and trans fats in it. However, in most times it is preferable to buy the kinds of the highest quality, even if the price is a little high, as it will be more beneficial to our health.

If you use oil a lot in your food recipes, then we advise you with a group of possible healthy oils for you and your family:

1- Olive Oil

Olive oil is well known and its importance cannot be denied, and it carries many benefits for the body. Patients with heart, diabetes, high cholesterol and blood pressure are advised to increase this healthy oil. Olive oil is one of the lightest types of oils, especially when used on salads. It can also be used in cooking safely, as it has a distinctive flavor. 

Olive oil is one of the healthy oils that contribute to maintaining the health of the diet, because it contains many nutrients that spoil health. It is one of the most oils Health, and it is extracted by squeezing the fruits of the olive tree, and it has great health, therapeutic and cosmetic benefits, coffee reduces harmful cholesterol in the blood, and is rich in vitamin E. Olive oil also maintains the health of cells, especially skin cells, and can be used internally and externally, as it is used in the manufacture of soap. and as fuel for old lamps.

Vitamin E is an antioxidant that has a role in reducing the exposure of cells, tissues and organs to damage caused by free radicals. Vitamin E also contributes to maintaining the integrity of nerve conduction, maintaining the body’s immunity, and expanding blood vessels; To prevent blood clotting inside, it also has a role in increasing the body’s ability to use vitamin K.

Vitamin K is one of the fat-soluble vitamins, and it has many benefits, as it helps the body make the proteins needed for blood clotting and building bones. Polyphenols, plant compounds, whose regular consumption helps improve digestion, and can also reduce the risk of many diseases, such as: type II diabetes, some types of cancer, and heart disease; This is due to its ability to reduce platelet aggregation that leads to heart attacks.

The benefits of olive oil according to the degree of effectiveness are known in reducing the risk of diabetes, as eating an amount ranging from 15 to 20 grams per day of olive oil may help reduce the risk of diabetes, but it is worth noting that eating amounts of more than 20 daily grams of it does not increase its benefits, and drinking olive oil may help control blood sugar in patients with type 2 diabetes. Drinking olive oil is likely to help relieve constipation Eating a teaspoon of olive oil daily greatly relieves constipation associated with dialysis.

There may be a link between olive oil consumption and a lower risk of breast cancer, due to olive oil’s content of monounsaturated fats and polyphenols that are beneficial to health. It is possible that there is an association between olive oil and a lower risk of breast cancer, but this effect is uncertain, and more studies are still needed to understand and confirm it.

Eating olive oil as part of the Mediterranean diet, for example, may have a role in reducing the risk of breast cancer, and this may be due to its content of polyphenols that may contribute to reducing breast cancer cells. Olive oil may help reduce the risk of colon and rectal cancer, as bacteria in the intestine can analyze some substances in olive oil to form compounds that have the ability to reduce the risk of colorectal cancer,

Introducing foods that are part of the Mediterranean Diet, such as extra virgin olive oil, to children early in life. During the first three years of their life, they may reduce their risk of developing diseases in the later stages of life, but more studies are still needed to confirm this. It is possible to start offering olive oil to infants as soon as they start offering solid food to them if the pediatrician agrees to that, as a spoonful of it can be added to the baby’s food to introduce him to new flavors.

Olive oil can reduce the risk of gestational diabetes. It is worth noting that olive oil is one of the foods that are generally recognized as safe, or GRAS for short, when used in the amounts found in food. But there is no information showing the safety of consuming it in quantities greater than what is found in food for pregnant women. Olive oil is characterized by its content of polyphenol compounds and monounsaturated fats, which are believed to reduce the risk of heart disease.

Olive oil has a stronger aroma and flavor compared to most oils, making it great for dressing salads, and frying at moderate temperatures. It is not recommended for cooking at high temperatures. It can be used in healthy bread recipes. Average burning point is 190 C.

Is olive oil healthy for cooking?

The truth is that all kinds of oils can burn at high temperatures for a long time. Olive oil remains stable during cooking, but it is one of the best oils for cooking at all. Olive oil, like all other types of oils, undergoes some changes at high heat. Olive oil, when cooked at a temperature of more than 120 degrees Celsius, loses some of its benefits, but it remains healthy and the best vegetable oil for cooking. You can also add some of it at the end of the cooking process to get its full benefits.

Olive oil has been used for thousands of years in cooking, and it is one of the important materials in a healthy diet, and its use in the Middle East is more common. On some foods that use olive oil. Cooking with olive oil Cooking with olive oil is one of the methods that have a great place in the world of cooking; The types of olive oil vary according to the date of its harvest. 

Virgin olive oil is more expensive and has a strong and sharp taste, and it is preferable not to use it in cooking because the high temperature burns the oil and spoils the nutrients in it. It enhances the flavor of salty and sweet dishes, and has health benefits for the human body, even when following a healthy diet, olive oil should not be abandoned.

What is the best kinds of olive oil?

Always choose cold pressed virgin olive oil because it retains the antioxidant polyphenols responsible for the benefits of olive oil. Other methods of extracting olive oil make the oil lose these benefits. In frying, such as frying potatoes or others, it is better to use canola oil, because olive oil may give a different flavor, and frying may need more than 40 minutes in cooking, and this is not the recommended period for olive oil.

2- Sunflower Oil

Sunflower oil is one of the most healthy oils that can be used safely in cooking. It is completely free of any harmful fats because it contains monounsaturated fats. It also contains antioxidants that have many benefits in the prevention of cancer and heart diseases. It also contains a group of important vitamins. For the general health of the human body. 

Sunflower oil is a vegetable oil that is extracted from sunflower seeds by cold-press extraction. This technology requires few processing steps, and produces a light oil with good flavor and suitable for use in cooking, in addition to other processes that can be used to extract large quantities of it, sunflower oil occupies the fourth place in the world of industrial crop production at the present time.

Sunflower oil contains a high amount of unsaturated fats, and is often used to prepare various foods and dishes for its low content of saturated fats, and is also considered a rich oil with vitamin E, it is useful to reduce the risk of dry skin, and various skin diseases and disorders. 

Types of sunflower oil vary depending on their content of fatty acids. The three most commonly used types of sunflower oil are high oleic sunflower oil, where this oil is extracted. It is one of the sunflower seeds rich in oleic acid or omega-9, and it is worth noting that this type of oil contains high amounts of omega-3 fatty acid, and small amounts of omega-6 fatty acid, compared to other types of sunflower oil. 70% of the oleic acid in each tablespoon of this oil contains 124 calories, and 14 grams of fat. 

Mid Oleic Sunflower Oil contains a medium amount of oleic acid, which can be used as Stir-frying, or added to salads, and a tablespoon of it contains 119 calories, and 13.5 grams of fats. Linoleic Sunflower Oil is high in sunflower oil, as this type contains omega-6 unsaturated fats in a greater amount, it lacks omega-3 fatty acids; however, one tablespoon of it contains 119 calories, and 13.5 grams of fat.

It is extracted from the seeds of the sunflower flower, and it is one of the oils used in cooking, and it is rich in zinc, vitamins A, E, and D. Sunflower oil has one of the highest concentrations of Vitamin E among all oils. Like soybean oil, it is a rich source of omega-6 fats, it is commonly used in processed foods. Average burning point is 247 C.

3- Canola Oil

Canola oil is manufactured in facilities for crushing genetically modified rapeseed, and ranks third after olive oil and sunflower oil in terms of use in cooking. Canola oil is extracted from the ground canola seeds.

Canola oil contains the lowest percentage of saturated fats, which play a role in raising blood cholesterol, compared to other oils. Canola oil contains only 7% of saturated fats, while sunflower oil, corn oil, and olive oil contain 12%. , 13%, and 15% are saturated fats, respectively. It is rich in monounsaturated fatty acids, which are beneficial to the body. 

Canola oil is also considered one of the most oils – after flaxseed oil – that contain omega-3. Canola oil has a light taste that does not affect or change the flavor of the dishes to which it may be added, so it is suitable for use as a cooking oil. Its smoking temperature is relatively high; It is the temperature at which the compounds in the oil begin to disintegrate, smoke begins, and the taste of the oil changes and becomes unpalatable, making it suitable for cooking dishes at moderate temperatures. 

Canola oil is free of artificial trans-fat. It reduces the risk of cardiovascular disease, and may have a role in the prevention of some types of cancer, as these results have proven many studies conducted on the benefits of canola oil for human health, and its role in the prevention of many diseases, while its role in reducing weight and increased fat burning are under study and not fully proven. 

Canola oil can be used for light frying at moderate temperatures, or for grilling, and some types of canola oil have been developed to be used for deep frying. It can be used in baking recipes for desserts or baked goods that require fat, as an alternative to solid fats such as butter and ghee. Canola oil can be added to salads as salad dressings.

Although canola oil is among the foods recognized as safe for use by the FDA, some concerns may be raised about canola oil containing high amounts of toxic erucic acid, but as previously mentioned, the content of canola oil of erucic acid is within the limits permitted by the FDA and considered safe.

Canola oil contains the least amount of saturated fat and the most heart-healthy omega-3 fatty acids compared to common cooking oils. It is a good source of vitamins E and K. Canola oil is an excellent choice for frying and baking. Its neutral flavor also makes it a good choice for some sauces. This type of oil is characterized by a high level of combustion with a light texture. Average burning point is 240 C.

4- Soybean Oil

It is one of the most important healthy oils that contain antioxidants, which helps to keep the oil without any harm. It is extracted from soybeans, and then the oil contains omega-3 acids and unsaturated fats, which increases the importance of soybean oil on public health. One of the few cooking oils rich in heart-healthy omega-3 fats.

Soybean oil is the only one that provides both types of essential polyunsaturated fats; They are omega-3 or the so-called alpha-linolenic acid, and omega-6 or the so-called linoleic acid. One tablespoon of soy oil can provide approximately 20% of the recommended daily value of vitamin K, which may contribute to supporting bone health, but it should be noted that this effect is uncertain, and more studies are needed to prove the effect of vitamin K on bone health.

Soybean oil is often considered safe for most adults when taken in small amounts found in foods. In addition, a type of synthetic soybean oil called unsaponifiable fractions of soybean oil is possibly safe when taken orally daily for up to 3 years, but There are some instances where you should be careful when using soybean oil; From which we mention the following

Soy oil is often considered safe in pregnant and breastfeeding women if used as part of the diet, but it should be noted that there is no evidence about the safety and safety of eating it in larger quantities than those found in foods, and therefore women are advised to avoid eating large amounts of soy oil during pregnancy and breastfeeding. People who are allergic to peanuts and other plants of the Fabaceae/Leguminosea family may be allergic to soybean oil.

Soybean oil is the primary oil in many processed foods, such as salad dressings, baked goods, frozen foods, and mayonnaise. A major source of omega-6 in diets. Its neutral flavor and high burning point make soybean oil suitable for most cooking methods. Average burning point is 240 C.

5- Almond Oil

Almond oil also contains a high percentage of monounsaturated fats, which makes it a suitable option to avoid high cholesterol, and it can be used for cooking at high heat. It has become popular in the Arab world and the world to cook with almond oil because it is free of cholesterol and is used just like olive oil. While some encourage its use at the end of preparing the recipe or when preparing desserts, such as carrot cake, for example, or cookies and muffins.

Almond oil takes the benefits of almonds on its own and therefore it is very beneficial for health and contains a lot of nutrients. Almond oil contributes to improving the digestive system of the individual and also contributes to improving the level of cholesterol in the blood. Moreover, almond oil nourishes the brain and nerves throughout the body.

Almond oil is associated with many health benefits, including controlling blood sugar and reducing heart disease, in addition to reducing blood pressure and helping to lose weight, and the following is an explanation of the most important benefits of almond oil.

Almond oil consists of 70% of monounsaturated oils, which have been shown to increase the proportion of good cholesterol, a type of protein that transports cholesterol to the liver from the bloodstream away from the veins, where it is decomposed and excreted from the body, which protects against heart disease.

It was also found that almonds, and the oil extracted from them, have a role in reducing bad cholesterol, the high of which poses a risk for heart disease. When accompanied by a diet low in calories, many people avoid fat when trying to lose weight, and on the contrary, it has been found that eating types of fat may be beneficial in losing weight.

Almond oil improves hair and skin health because it contains fatty acids, magnesium, and other minerals, it is also rich in vitamin E, vitamin D, vitamin A, and a group of B vitamins.

Almond oil contains vitamin E and vitamin K, as vitamin E helps the body make red blood cells, and it is also an antioxidant, protecting the body from free radicals, which are unstable compounds that may lead to cell damage. risk of developing chronic diseases, such as; Cancer and heart disease, as for vitamin K, it is a fat-soluble vitamin, as it is stored in fat cells and the liver, and vitamin K regulates blood flow, as it is important for the blood clotting process, and has an important role in bone health.

The monounsaturated fat in almond oil is 65 percent, and the saturated fat is only 7 percent, and you can use it in all cooking purposes, including frying on high heat, given that its burning point is around 250 C.

6- Peanut Oil

This oil can retain its natural properties as long as possible, and this is what distinguishes it from other oils. It is also rich in a very high percentage of beneficial monounsaturated fats. It also endures a very high temperature and does not change the flavor of food. Peanut oil is a very popular choice for deep fryer filling due to its high smoke point and the fact that it tends to develop fewer flavors during frying compared to other vegetable oils, such as canola oil.

Peanut oil is also great for developing the crisp texture we like for French fries, and other fried foods. Refined peanut oil is neutral in flavor and has a high smoke point, and is a type of peanut oil used for deep frying. Unrefined peanut oil has a wonderful flavor, and is often used to finish dishes, or blended with cheaper oils. Semi-refined peanut oil found in Asian markets is a good choice for frying because it retains some of the peanut flavor while enhancing the oil’s smoke point.

Green cold-pressed groundnut oil, an unrefined, strong-flavored oil made from raw green groundnuts, is popular in China and has recently become popular in South America as a final oil. The fat content of peanut oil is reduced to about 16 to 20 percent saturated fat, 26 to 41 percent polyunsaturated fat, and 32 to 39 percent polyunsaturated fat making it a very good source of trans fats. Saturated fats that reduce the risk of heart disease, and control blood sugar.

Unrefined peanut oil is high in the antioxidant vitamin E, which protects against free radicals, and steroids that may protect against some types of cancer. Peanut oil, especially the unrefined kind, may cause an allergic reaction in people with peanut allergies. Although, unsaturated fats are more susceptible to oxidation during cooking which can negate the potential health benefits.

Peanut oil is also high in linoleic acid, an omega-6 fatty acid that can be inflammatory when not balanced with an equal amount of omega-3 fatty acids. The health benefits of vitamin E may be lost when the oil is refined, or exposed to high temperatures. Because of the downsides associated with popular cooking oil, it is best to balance your diet with a variety of other healthy fats including avocado oil, nuts, seeds, and coconut oil. 

7- Flax Seed Oil

Flaxseed oil is an important source of monounsaturated fats and omega-3 fatty acids that help improve brain function and promote heart health, and due to the low degree of combustion and disintegration of this oil, it is not preferable to cook with it at high heat, and it is best to add it to salads and some cold food recipes.

Flaxseed oil is extracted from its mature seeds, which manufacturers subject to cold pressure to extract the oil from them. Flaxseed oil is available in the form of capsules or liquid, and it also contains omega-3; It is a type of fatty acid, which is important for physical and mental health. Omega-3 acid is also called alpha-linolenic acid, which is used by the body and converted in small quantities into other fatty acids.

It should be noted that flaxseed oil does not contain the same nutrients that are available in whole seeds, as flaxseed contains magnesium and vitamin B, and flaxseed oil does not contain the above, nor does it contain protein, carbohydrates, and fibers. On the other hand, flaxseed oil is made entirely from the fat content of flax seeds.

 There are many ways to add flaxseed oil to the diet, as adding it to salad dressing, or dipping it, you can also add one portion of it equivalent to a tablespoon, or the equivalent of 15 milliliters to juices, smoothies or shakes, and it is worth noting that flaxseed oil cannot be used in cooking because of its low burning point, which represents the level of heat at which the oil begins to emit smoke and gases, and can form harmful compounds when exposed to high heat, and flaxseed oil is available in the form of liquid and gel capsules, and may rancid if not refrigerated.

Flaxseed oil must also be stored in a special packaging, due to its rapid deterioration due to heat, light, and oxygen. High quality flaxseed products are made by pressing fresh seeds, packed in dark containers, and processed at low temperatures in the absence of light, intense heat or oxygen. Therefore, flaxseed oil is usually sold in dark colored bottles to reduce exposure to light, and it is recommended to keep it in the refrigerator.

The consumption of flax seeds is associated with many health benefits for the body, because it is rich in many nutrients beneficial to health, such as fiber, proteins, and healthy fats, in addition to many vitamins and minerals, such as vitamin B1, phosphorous, copper, and magnesium.

8- Walnut Oil

Walnut oil contains monounsaturated fats to a very large extent. It is one of the lightest oils that can be eaten by heart and diabetes patients, especially as it bears high temperature, which means the ability to cook with it, and is also rich in omega-3. This oil has a monounsaturated fat content of 82 percent and a low saturated fat content of 7 percent. This oil is suitable for cooking on medium heat.

Walnut oil is extracted from these seeds, it has a delicious flavor and can be used in cooking by adding it to salads, or adding a small amount of it to cooked vegetables to give a good flavor, but it is worth noting that cooking walnut oil may give it a bitter taste, so it is better to add it after cooking. 

High-quality walnut oil is prepared by pressing it on cold heat, as high heat can lose some of the nutrients in it, in addition to its taste becoming bitter, and it is unrefined, which is expensive compared to other oils, and it is not recommended to use walnut oil for frying. , or cooking at high temperatures, in addition to that it can be kept for one to two months only in a cool and dry place after opening, as it is quick to rancid or oxidize.

Walnut oil improves the control of blood sugar levels in patients with type 2 diabetes, which may be due to its high content of antioxidants that help reduce oxidative stress associated with high blood sugar level, whose high levels can lead to a number of health problems. 

9- Coconut Oil

Coconut oil is one of the oils that contain high levels of healthy saturated fats. This oil is extracted from the fruits of the coconut tree, and it is widely used in cosmetics in particular, whether to treat skin infections, to moisturize it, or to treat hair problems, moisturize and soften it, and is characterized by the ease of absorption by the skin.

Coconut oil is produced from the pulp of the coconut, which is one of the tropical fruits, and has a sweet and distinctive taste. There are two types of coconut oil. Virgin coconut oil, a less processed kind of coconut oil, a method that preserves  its taste. The second type is the refined coconut oil, which goes through more processing and manufacturing processes, which reduces its natural taste and smell, and therefore it can be used For cooking purposes in many recipes.

Coconut oil is smoke point; It is the temperature at which the oil begins to produce smoke during cooking, and the oxidation that produces harmful compounds called free radicals, between approximately 177 degrees Celsius for virgin coconut oil, and 204 degrees Celsius for refined coconut oil, and thus coconut oil is characterized by maintaining its stability at Exposure to heat unlike some other types of oils.

There are two ways to extract virgin coconut the dry method, by drying the pulp of the fruit, to get rid of the water, and then squeezing it to extract the oil, and the wet method,  which is directly squeezing fresh fruits without drying them, to produce oil and coconut milk, which are separated by fermentation methods, or using enzymes, or through centrifuge machines.

As for squeezing the fruits to extract the oil, it is done in two ways, either by using heat or steam, or by using the cold pressing method. This method is not accompanied by a rise in temperature; Which may contribute to maintaining the content of the fruits of the nutrients more.

10- Corn Oil

It is the oil extracted from the corn kernels. It is manufactured on a large scale and used for cooking. It is rich in vitamin B1 and B5, and it also contains vitamin C. Corn oil is superior to virgin olive oil in reducing total cholesterol and LDL cholesterol. Corn oil contains a unique blend of plant sterols and healthy fatty acids that may contribute to these heart-healthy benefits.

Corn oil is a refined vegetable oil, and it is produced by subjecting corn to a complex refining process, which gives the oil many unique properties despite losing some vitamins and minerals. It is worth noting that corn oil can be used in cooking, such as frying, or in preparing sauces, cakes, bread, and other baked foods. Corn is a commonly used vegetable, many food items are produced from corn, such as corn oil and syrup. It is also used in the production of flour, starch, and proteins. 

In fact, corn oil is not considered a healthy oil, as it is very high in calories, and it may cause several other damages that we will mention later in the article, so it is not recommended to use it on a regular basis, but in general corn oil is described as suitable for use in cooking, as the oils are distinguished healthy foods that can be used in cooking processes, as they contain a high percentage of monounsaturated fats and polyunsaturated fats. 

In general, it can be said that corn oil contains an equal proportion of monounsaturated fats, and saturated fats, which amount to 43%, while it contains 11% of polyunsaturated fats.

It is worth noting that the smoke point is one of the factors that determine the validity of the oil for cooking, and it is the temperature at which the oil begins to smoke, which may cause the loss of part of its nutritional value, in addition to giving it an undesirable flavor, and some oils can have a degree of Low or high smoking, but corn oil is classified as an oil with a medium smoking degree. 

The pleasant flavor and high burning point make corn oil very versatile as it can be used for baking, frying and grilling. Average burning point is 232 C.

11- Avocado Oil 

Avocado oil contains unsaturated fatty acids and vitamin E, and its composition is similar to that of olive oil. It is considered one of the best oils for healthy cooking, and a great choice for cooking and frying; For its light taste in food. It is extracted from a ripe avocado after removing the peel and seeds.

Avocado is a fruit bearing the scientific name Persea americana, and this plant originates from southern Mexico. very dark purple, or close to black. The core of the avocado fruits contains 60% oil, while the peels make up about 7% of them, and the seeds make up about 2% of them. New Zealand, Mexico, the United States, and South Africa are among the most important exporting countries for this fruit. Currently in several fields

 Avocado oil is a source of many nutrients that are beneficial to health, such as healthy unsaturated fats, the antioxidant lutein and beneficial for eye health, and folate, in addition to vitamin B5, vitamin K, and other nutrients.

Avocado oil is a rich source of monounsaturated fats, and these fats are known as healthy fats, as they may contribute to lowering levels of harmful cholesterol, which is also known as low-density lipoprotein, and helps increase levels of good cholesterol, which is known as Also with high-density lipoprotein. 

Avocado oil is rich in lutein, an antioxidant that has many benefits for eye health, as eating food sources rich in lutein may contribute to reducing the risk of developing Cataracts disease. It must be consumed from its food sources.

The green color of avocado oil comes from carotenoids, especially lutein, which is essential for eye health, and chlorophyll. It is used in salad dressing as well as enjoying a high level of burning, which makes it good for frying purposes. You can try avocado oil in quinoa and avocado salad. Average burning point is 250 C.

Tips for Safe Cooking and Frying in Oil

Vegetarian oils  are available in more than one type in the market, and as we use oil in most of our daily dishes, we must choose the best among the available, according to its degree of combustion, its content of omega-3, fatty acids, cholesterol, and trans fats in it. However, in most times it is preferable to buy the kinds of the highest quality, even if the price is a little high, as it will be more beneficial to our health.

Various types of oils are exposed to damage over time, especially when exposed to factors of light, heat, and air, but there are many ways in which oils can be used, and to prevent or reduce these damages, and we mention the following methods: 

It is recommended to stick to the shelf life of the oil, which is usually stated on the packaging, is usually recommended for consumption within 12 months. It is preferable to buy oils stored in containers of dark colors, and it is recommended to store them in cool and dark places away from direct light.

Do not repeat the frying oil, and when you finish frying for the recipe, get rid of the oil and do not reuse it. This is because it will lead to cancer and poisoning. Get rid of the spoiled oil, pay attention to the validity of the oil used for frying, and not use it for frying for two hours, and replace it with new oil. Keep oils in appropriate places, often in cold places.

Do not put frozen food directly into the oil and wait until it completely melts, because it will lead to oxidation and spoilage of the oil. The use of large vessels made of Tefal, and avoiding copper iron utensils, because it accelerates the combustion of oil, which leads to the production of chemicals harmful to the body. 

Avoid exposing oils used in cooking to high temperatures, as excessive heating of the oil leads to the production of unwanted chemicals, which indicates that the oil has begun to spoil.

Do not cover the pot or pan while the food is cooking. The water vapor does not condense, as this contributes to the decomposition of the oil and the trapping of moisture inside. Taking into account when placing the oil in the frying pan, that it is completely dry. Do not fill the container with oil for more than a third of it, and do not add food until after the oil is heated with no exaggeration in heating it.

Finally, we tried to collect all the information related to the benefits of oils and some tips for safe cooking and frying, but these remain just theories and opinions that may be right or wrong, and we as users only have to try as many oils as possible, to reach the best possible result for our health. 

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