10 questions about vegetable oils in the kitchen

Fats are a type of essential nutrient in our diet and are found in many natural foods. But human intelligence has also made it possible to extract and isolate them from food to use them as an ingredient in many different ways. The idea is not new: the possibility of extracting liquid oil from fruits and oilseeds dates back at least four thousand years.

The supply of vegetable oils is wide and continues to increase. The most used in food are sunflower, soybean, rapeseed, corn, peanut and safflower. But they are becoming more popular oils that are authentic delicacies: of grape seeds, sesame, borage, argan, pumpkin seeds… All these oils are rich in polyunsaturated fatty acids (PUFA).

1. What is the best vegetable oil?

In our environment, the vegetable oil par excellence and The star of the Mediterranean diet is the olive. One of the main reasons must be found in oleic acid, the monounsaturated fatty acid that by far has a higher proportion and is considered a cardiovascular protection factor.

2. How much polyunsaturated fatty acids should we consume?

In general, it is usually recommended that polyunsaturated fatty acids (PUFA) provide 4 to 10% of the total daily energy. On a 2,000 calorie diet, this is from 9 to 22 g per day. Of that amount, the recommendation for omega-6 (linoleic acid) is 4 to 8%; Recently, a consumption of about 15 g per day has been proposed. For omega-3 (alpha-linolenic acid), the recommendation is 0.5-1%, that is, between 1 and 2 g in a diet with those calories.

3. Is sunflower oil advisable?

In Spain it is one of the most consumed oils. It is very rich in linoleic acid, so much so that just two tablespoons (20 g) already provide about 12 g, which can easily exceed the recommended amounts. On the other hand, it has a low oleic acid content and very low omega-3 content.

4. How much oil can be taken per day?

Vegetable oils are at the top of the nutritional pyramid. In practice, this translates into the advisability of limiting its consumption to small amounts daily. As a general rule, a consumption of between 30 and 50 g per day is recommended, which corresponds to three or five tablespoons, respectively.

5. Why should oil consumption be moderated?

largely because of his high caloric content. An excessive presence in the diet would limit the space allocated to carbohydrates, the body’s main energy source. On the other hand, it could reduce the intake of the recommended daily amounts of minerals and water-soluble vitamins, which are the majority.

6. Are the sunflower or corn ones lighter?

No. All commonly consumed oils contain practically 100% fat. What distinguishes one oil from another is the quality of its fats and not the quantity; their energy contribution is the same. A higher degree of unsaturation leads to a more fluid appearance, but this does not mean fewer calories.

7. Does any vegetable oil provide omega-3?

The main omega-3 present in oils is linolenic acid, an essential fatty acid, but the amounts vary greatly. Among the richest oils are those of flax, walnuts, rapeseed and soybeans. On the contrary, the amounts in some of the most consumed, such as sunflower and corn, are negligible.

8. What is the most advisable oil for cooking?

The most advisable fat for cooking is olive oil, because it withstands high temperatures better. The other oils, having a higher percentage of polyunsaturated fats, are more sensitive to heat, so it is preferable to reserve their use for cold preparations, such as dressings, sauces or certain types of confectionery.

9. What does “vegetable oil” mean on a label?

When a product contains a prestigious oil, such as olive oil, it usually indicates it on the label. If it says “vegetable oil”, it may contain any oil or mixture of oils: they are often very refined or well saturated, like that of palm or coconut; they can also be hydrogenated.

10. What other aspects should be considered?

The origin of the raw material, since it is different if it is biological or transgenic; and the way of obtaining it, since it is convenient to give priority to the oils subjected to less manipulations. In addition, it must be remembered that all oils are sensitive to light and heat, and that they must be kept in well-closed containers.