What is the best cooking oil? Check out expert advice

Contrary to what many people think, the human body needs daily amounts of fat. An important point, however, is to know the different types of fats and learn to make good choices in everyday life.

There are, yes, fats that can be bad for health and that increase the risk of developing heart disease; others, however, can help protect you.

Unsaturated fats are those better known as “good fats” and there are two types: polyunsaturated and monounsaturated. The first type is mostly found in oily fish such as herring, salmon, mackerel, tuna and sardines; in vegetable oils and creams. Monounsaturated fat, on the other hand, is found in olive oil; in nuts such as Brazil nuts, almonds and hazelnuts; and in avocado.

Saturated and trans fats, often called “bad fats”, call for moderation in their consumption, since, in excess, they are one of the main causes of high cholesterol and other health problems. Ana Luisa Vilela, a nutritionist, highlights that trans fat is a type of fat formed by a process in which vegetables are transformed into fatty acids. “Saturated fat is mostly found in animal origin, and at room temperature it is in a solid state and can increase bad cholesterol”, she comments.

It is worth noting that cooking oils, in general, fall under the classification of unsaturated fats, they are of vegetable origin and, thus, can be divided into monounsaturated (which reduce bad cholesterol without harming good cholesterol) and polyunsaturated ( that lower both types of cholesterol).

Consuming vegetable oils in a healthy way is a way to provide the body with energy, regulate metabolism and bowel function. However, on supermarket shelves, with the wide variety of cooking oils, it is not always easy to make the right purchase! Therefore, it is essential to research what each of them offers.

What are the best oils for cooking?

Based on the composition of oils easily found on the market, nutritionist Vanessa Gama, from Clínica Benesse, highlights which are the best options for cooking. That is, which oils are not harmful to health when heated.

1. Extra Virgin Coconut Oil

It is the oil extracted from coconut and is essentially composed of fats, and mostly saturated. However, triglycerides are medium chain (MCT), not long chain, so they are better absorbed by the body, especially in the liver, and are soon converted into energy (and not accumulated in the form of fat in the body).

Advantages and Disadvantages: It is an oil that offers several health benefits. According to Vanessa, it is a good option for cooking, as it does not produce toxic products at high temperatures.

Where to use: according to Vanessa, in addition to cooking, it can be used in raw preparations.

2. butter

Although it is seen by many people as a villain, if consumed in moderation, it can be beneficial. It contains “healthy saturated fats”, the body recognizes them as natural and manages to metabolize them.

Advantages and disadvantages: Vanessa highlights that it is a good option for cooking, as it does not produce toxic products with cooking. However, it should not be consumed in excess.

Where to use: According to Vanessa, it can be used for cooking or in raw dishes. Ghee is the best option, highlights the nutritionist.

3. Virgin Olive Oil

It is rich in monounsaturated fat and, when used correctly, contributes to the reduction of bad cholesterol (LDL) and promotes the increase of good cholesterol (HDL). It is the best type of oil to use in hot preparations.

Advantages and disadvantages: Ana Luisa points out that virgin olive oil withstands heating up to 180 degrees without losing its properties. It is cheaper, has less flavor and less properties, but it can be used in the preparation of hot dishes.

Where to use: according to Vanessa, it is ideal for cooking, as it does not generate toxic products at the cooking temperature.

4. Avocado Oil

It has a composition similar to that of olive oil, with a significant presence of monounsaturated fats, and some saturated and polyunsaturated fats.

Advantages and disadvantages: its composition is heat resistant, making it a good candidate for cooking.

Where to use: in addition to being used for cooking, Vanessa highlights that it is good to consume it before a meal (take it 15 minutes before).

5. Palm oil

Also called palm oil, palm oil has few polyunsaturated acids and is mostly composed of natural saturated fats, which are not reactive to heating and thus are less inflammatory after cooking.

Advantages and disadvantages: it can be used in hot preparations without harming health, however, because it is rich in saturated fats, its frequent consumption and
abundant can potentiate the increase of LDL (the bad cholesterol). There is also a lot of controversy because the production of this oil involves deforestation of areas where animals vulnerable to the risk of extinction live.

Where to use: According to Vanessa, the oil is good for cooking only.

Composition of fats

In the table below, you can see the amount of fat present in 1 tablespoon of each of these oils.

Oils you should NOT use for cooking

Nutritionist Vanessa highlights oils that, although well known, should not be used for cooking:

Soybean oil: “it should not be used, because it is a refined oil, where in the refining process fatty acids and phenolic substances that are beneficial in oils are eliminated”, says Vanessa.

Canola oil: a bad choice for cooking, according to nutritionist. “It is now known that canola oil is toxic. Canola oil comes from rapeseed, which is genetically modified, and is extremely toxic,” she says.

Sunflower oil: according to Vanessa, there are no advantages to its consumption. “Because it is a refined oil, where in the refinement process fatty acids and phenolic substances that are beneficial in oils are eliminated.”

Extra virgin olive oil: although it is healthy, it is not a good option for cooking. “Best to use virgin olive oil, as extra virgin olive oil, when taken to high temperatures, will lose phenolic substances that are beneficial. The ideal is to use it for raw preparations”, says Vanessa. Nutritionist Ana Luisa adds that extra virgin olive oil should be consumed cold to preserve its nutritional properties and help fight bad cholesterol and protect the heart.

Linseed oil: it should only be used in cold preparations, as highlighted by Vanessa.

Lard: Vanessa explains that it can even be used for cooking, but it is not the best fat option. “Although it is better than canola oil and other refined oils, it is not recommended because it has a lot of saturated fat and cholesterol. But it has no toxic effects with cooking,” she clarifies.

The influence of the smoke point

Vanessa explains that the smoke point is determined by the moment the oil reaches a temperature where glycerol (part of the fatty acid that makes up fat) breaks down and forms acrolein (a proven toxic substance) and which, according to studies, is associated with cancer development. “The higher the smoke point, the less the oil degrades at high temperatures,” she says.

Edible oils or fats and their smoke points:

• Virgin olive oil: 180°C
• Extra virgin olive oil: 160°C
• Butter: 177°C
• Coconut oil: 177°C
• Lard: 182°C
• Canola oil: 204°C
• Sunflower oil: 227°C
• Palm oil: 232°C
• Soybean oil: 232°C
• Avocado Oil: 271°C

However, it is worth remembering: this is not the only criterion to be taken into account when choosing a good oil for cooking.

How to properly dispose of used oil

There are many people who have doubts about what they should do with the used cooking oil. If thrown down the sink drain, it can cause clogs. If released into water, it hinders the natural process of aquatic life (causes death of fish). When dropped on the ground, it causes contamination. Also, if deposited in inappropriate places, it attracts venomous animals that cause diseases, such as cockroaches, rats and scorpions.

To properly dispose of it, the first step is, after using the oil, to store it in a PET bottle. You can use a funnel to make it easier for the oil to get into the bottle. Remember to always close the bottles tightly to avoid leaks.

After filling a few bottles, look for companies and/or NGOs specialized in this type of selective collection. In this link you will find examples of stations for the correct disposal of oil closer to your home.

How to reuse oil at home

There is also the possibility of storing the used oil and making your own homemade soap, you know? What is synonymous with economy and sustainability!

Below is a simple recipe on how to make it:

Ingredients:

• 500ml of water
• 1 liter of cooking oil already strained
• 250g of caustic soda
• Detergent and washing powder (optional)

Preparation mode:

1. Bring the water to a boil and, before it boils, remove it from the heat and add it to the lye (keep your distance and be careful at this time).
2. Keep stirring until the soda melts.
3. Once dissolved, add the used cooking oil (it should already be strained through a very fine sieve, so that no residue remains). Continue stirring until the mixture is homogeneous.
4. Add, if desired, a little washing powder, which will help to form suds, and detergent, which will make it more fragrant and softer.
5. Stir the liquid for 30 and 45 minutes, until the mixture is a little thicker.
6. Once ready, pour the product into a baking dish lined with a plastic bag. Place in the sun and wait for it to dry.
7. The soap will be consistent in probably around 2 days. Then wait another 10 days to use it.

It is worth remembering that the mixture must be made in a plastic container and, to stir the ingredients, a wooden spoon must be used (as the metal spoon can react with the caustic soda).

Now you probably know how to choose a good oil for cooking! If in doubt, talk and always follow the guidelines of your nutritionist or doctor. It is worth remembering that, regardless of the choice of oil, it should not be subjected to very high temperatures for long periods of time, as the heat and prolonged cooking time alone can lead to the production of toxic substances in food.

Also remember to dispose of used oil correctly, and never reuse it to fry more food.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.