7 Oils You Should Cook With and 7 You Should Avoid

Oils are an essential part of modern cooking. Not only do they add flavor and texture to dishes, they also play a crucial role in health. Whether frying, baking, marinating or as a dressing, choosing the right oil can make the difference between a healthy and an unhealthy dish. But not all oils are the same. While some are rich in healthy fatty acids and antioxidants, others can be harmful to your health if used incorrectly.

The Importance of Oils in the Kitchen

The variety of cooking oils on the market can be overwhelming. From olive oil to avocado oil to exotic variants such as walnut or sesame oil – the choice is huge. At the same time, however, there are also oils that are problematic due to their composition or processing. These can contain trans fats, harmful additives or unstable fatty acids that oxidize at high temperatures and release compounds that are harmful to health.

In this article, we take a close look at seven oils you should have in your kitchen and seven you should avoid. We’ll discuss the health benefits of high-quality oils and explain why choosing the right oil is so crucial.

Why choosing the right oil is crucial

Choosing the right oil not only affects the taste, but also the health. Oils consist of different types of fatty acids – saturated, monounsaturated and polyunsaturated fatty acids. Each of these fatty acids has different properties and effects on the body. High-quality oils often contain a balanced mixture of these fatty acids as well as valuable secondary plant substances that have an anti-inflammatory effect and can protect the cardiovascular system.

Another important factor is the smoke point of an oil. The smoke point is the temperature at which an oil begins to smoke and harmful compounds such as free radicals and acrolein are formed. Oils with a low smoke point, such as cold-pressed olive oil, are better suited for cold dishes or gentle cooking, while heat-resistant oils such as avocado oil or rapeseed oil are ideal for frying and deep-frying.

Studies show that regular consumption of high-quality oils can reduce the risk of cardiovascular disease, diabetes, and chronic inflammation (Harvard TH Chan School of Public Health, 2020). At the same time, excessive consumption of low-quality or highly processed oils is associated with an increased risk of obesity, insulin resistance, and other health problems.

The health benefits of high-quality oils

High-quality oils are rich in essential fatty acids, vitamins and antioxidants. Particularly noteworthy are omega-3 and omega-6 fatty acids, which the body cannot produce itself. These fatty acids are important for brain function, cell regeneration and the regulation of inflammation in the body. Olive oil, avocado oil and walnut oil are excellent sources of these healthy fats.

Another benefit of high-quality oils is their content of antioxidants such as vitamin E and polyphenols. These substances protect cells from oxidative stress and can reduce the risk of chronic diseases such as cancer and cardiovascular disease. Olive oil, especially extra virgin olive oil, is known for its high content of polyphenols, which have anti-inflammatory effects and protect blood vessels.

In addition, high-quality oils can significantly improve the taste of food. A splash of walnut oil over a salad or a touch of sesame oil in an Asian stir-fry can make the difference between an average dish and an exceptional one. So choosing the right oil is not only a question of health, but also of culinary enjoyment.

7 Oils You Should Have in Your Kitchen

  1. Olive oil: The classic for healthy dishes

Olive oil is a real all-rounder in the kitchen and has been used in Mediterranean cuisine for centuries. It is rich in monounsaturated fatty acids, which can promote good HDL cholesterol and lower bad LDL cholesterol. Extra virgin olive oil also contains polyphenols, which have an anti-inflammatory effect and protect the cardiovascular system.

Another benefit of olive oil is its versatility. It is great for salad dressings, marinades and gentle sautéing. However, due to its low smoke point, it should not be used at high temperatures.

  1. Avocado oil: The all-rounder for high temperatures

Avocado oil is a relatively new but extremely versatile oil. It has a high smoke point of around 270 °C, making it ideal for roasting, grilling and deep-frying. At the same time, it is rich in monounsaturated fatty acids and vitamin E, which acts as a powerful antioxidant.

Its neutral flavor makes avocado oil a great choice for a variety of dishes, from savory stir-fries to baked goods.

  1. Coconut oil: Ideal for exotic and sweet dishes

Coconut oil is particularly popular in vegan and Asian cuisine. It consists mainly of saturated fatty acids, especially medium-chain triglycerides (MCTs), which are easily digestible and provide quick energy. Coconut oil is great for curries, desserts and baking.

  1. Rapeseed oil: The underrated all-rounder

Rapeseed oil is one of the healthiest and most versatile oils. It has a balanced ratio of omega-3 and omega-6 fatty acids and a high smoke point, making it ideal for frying and baking. It is also tasteless and therefore versatile. Make sure to choose a GMO-free one.

  1. Walnut oil: For that special taste kick

Walnut oil is rich in omega-3 fatty acids and has a nutty flavor that goes perfectly with salads, pasta and desserts. However, it should not be heated as it loses its valuable nutrients at high temperatures.

  1. Sesame oil: Perfect for Asian dishes

Sesame oil is a must for Asian cuisine. It has an intense flavor and is rich in antioxidants. Sesame oil gives dishes such as woks or soups a special touch.

7 Oils You Should Avoid in the Kitchen

  1. Palm oil

Palm oil may be cheap, but it poses health and environmental problems. It contains a lot of saturated fatty acids and is often heavily processed, which creates trans fats.

  1. Soybean oil

Soybean oil is rich in omega-6 fatty acids, which can have an inflammatory effect in large quantities. It is also often made from genetically modified soybeans.

  1. Sunflower oil

Sunflower oil has a high content of omega-6 fatty acids and a low smoke point, which makes it unsuitable for frying.

  1. Corn germ oil

Like soybean oil, corn germ oil is rich in omega-6 fatty acids and is often heavily processed.

  1. Grape seed oil

Although it is considered healthy, grape seed oil has a low smoke point and oxidizes quickly.

  1. Hydrogenated vegetable oils

These oils contain trans fats, which have been shown to increase the risk of cardiovascular disease.

  1. Cheap blended oils

These oils are often heavily processed and contain inferior ingredients.

Conclusion: The right choice for health and taste

Choosing the right oil is crucial for the health and taste of your dishes. High-quality oils such as olive oil, avocado oil and walnut oil offer numerous health benefits and are versatile. At the same time, you should avoid low-quality and heavily processed oils to minimize health risks. Invest in good, organic oils – your body and your palate will thank you!

 

yogaesoteric
February 3, 2025

 

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