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Olives, rapeseed, flax seeds Which are the best oils for the kitchen?
Olive oil, linseed oil, sunflower, safflower or rapeseed oil - the list of available edible oils could be continued. Keeping an overview is difficult. Experts will give an overview of the most valuable oils for the kitchen.
Enormous selection of vegetable oils
"Fat makes you fat" is sometimes read. But it can not be done without it because fats are vital ingredients of our food. A look at the supermarket shelves proves: The selection of vegetable oils is enormous. In addition to long-known sunflower and rapeseed oil, products such as coconut, hemp or sesame oil can now also be found on the supermarket shelves. But which oil is right for a healthy diet? Experts have important information about this.
Olive oil, linseed oil, sunflower, safflower or rapeseed oil: The list of vegetable oils offered is long. But which one is best for a healthy diet? (Image: luigi giordano / fotolia.com) Some oils can be heated well
Olive oil, linseed oil, sunflower, safflower or rapeseed oil - the list of available edible oils could be continued. Keeping an overview is difficult. Which oil for what purpose?
"It just depends on what I want to prepare with the oil. Of course, many oils have a taste of their own, and of course they have to suit the particular dish, "explained Harald Seitz, nutritionist at the Federal Center for Nutrition (BZfE)..
"In addition, however, that you should use some oils only in the cold kitchen, other oils can also be heated well," the expert continues.
Fat is not just fat
In addition, fat is not the same fat. Some oils are actually healthier than others. Nutritionists distinguish in fats with saturated, monounsaturated and polyunsaturated fatty acids.
Our body needs all three, but especially monounsaturated oleic acid and polyunsaturated omega-3 and omega-6 fatty acids, which help regulate cholesterol and blood pressure to prevent cardiovascular disease.
"One third of the fat we eat should consist of monounsaturated fatty acids and another third of polyunsaturated fatty acids," said Heike Rapp of BZfE.
As a rule of thumb, one can remember to eat as many polyunsaturated fatty acids as possible and pay particular attention to omega-3 fatty acids.
The best cooking oil
Rapeseed oil is the best edible oil for nutritional reasons, which should not be missing in any kitchen. It contains numerous minerals, phytochemicals such as carotenoids and the fat-soluble vitamins A, E and K, which, as so-called antioxidants, can protect cells from attacks of so-called free radicals.
The benefits of this edible oil have been proven in scientific studies. As reported by American researchers, rapeseed oil can help to reduce excess belly fat.
And according to German scientists, it is better for fat men than olive oil to improve the cholesterol and liver values.
Unfortunately, rapeseed oil is often used incorrectly during cooking, so that healthy ingredients are lost and dangerous substances can form.
Cold-pressed, native rapeseed oil is barely treated and usually comes without additives. It tastes slightly nutty and is particularly rich in vitamins and phytochemicals.
However, when heated, native rapeseed oil quickly forms dangerous trans fatty acids, which is why it should only be used for cold food, such as marinating salads.
The consumer information service aid reported last year that rapeseed oil is now more popular among Germans than sunflower and olive oil.
Good quality does not have to be expensive
Olive oil is particularly popular with people who are inclined to the Mediterranean diet. This edible oil consists mainly of monounsaturated oleic acid. This lowers the level of "bad" LDL cholesterol.
The omega-6 fatty acids to omega-3 also improve the flow of the blood, thus preventing deposits in the blood vessels. Furthermore, the omega-3 fatty acids strengthen the immune system and inhibit inflammatory reactions in the body.
Experts recommend good cold-pressed olive oil. The quality is not necessarily the price to fix. So some cheap olive oils from discounters came in a study of the Stiftung Warentest quite well away.
Linseed oil should always be fresh
According to experts, linseed oil is the only oil that contains more omega-3 fatty acids than omega-6 fatty acids. It is therefore perfectly suited to increase our omega-3 budget. And with a tablespoon of linseed oil per day.
The health-promoting effect of linseed oil has also been confirmed in scientific studies.
As this oil quickly gets rancid, fresh goods should always be consumed. It is best bought directly from the mill, which freshly squeezed it before shipment. In the refrigerator, the opened bottle is stable for four weeks.
If you find linseed oil too bitter, cookbook author Dagmar von Cramm recommends tasting camelina oil. This is obtained from the seeds of the Leindotter, also contains much Omega-3, but has a milder, fresher taste.
Exotic oils enrich the kitchen
Coconut oil has been the subject of much debate over the past months and years. The advocates highlight the supposed miracle effects of exotic fat.
But the health benefits of coconut oil could not be proven according to experts in investigations.
As an ingredient in exotic dishes such as curries, it can, like coconut milk, contribute to a pleasantly fresh-sweet taste and enrich the kitchen.
Even nuts usually contain many polyunsaturated fatty acids and are therefore considered as healthy fat suppliers. Nuts from nuts also have an intense, characteristic taste.
For example, peanut oil - which can easily be heated up - goes very well with Asian dishes.
Also, roasted sesame oil, which, as the name implies, is made from sesame that has been roasted before pressing, is indispensable in small quantities for Asian cuisine. (Ad)