Jasmine Rufo
BBC News
Stores offer a variety of oils, from cheaper bottles of sunflower and other vegetable oils, to more expensive ones, such as olive, coconut, and avocado oils, which are often claimed to have health benefits.
Oils and fats have been at the center of nutrition debates for years, and to understand why choice matters, it's necessary to look at what types of fats oils contain.
Not all fats are the same, some increase blood cholesterol levels, while others help lower them.
Cholesterol is a natural fatty substance produced by the liver and found in certain foods.
Too much bad cholesterol can cause fatty deposits to build up on the walls of blood vessels, leading to their narrowing or blockage.
Due to the numerous pieces of advice that are often contradictory, it is often difficult to choose the right oil.
No oil contains a magic formula for health, Nita Forouhi, professor of public health and nutrition at the University of Cambridge, points out in a BBC podcast. Sliced Bread.
She busts three of the most common myths about cooking oils.
1. Use sunflower and other types of vegetable oils for cooking
Sunflower and rapeseed oil are often criticized.
Some claim that these oils are ultra-processed and that they can cause inflammation which harms heart health and blood vessels.
However, there is no scientific evidence for these claims.
In fact, these oils contain a relatively small amount (five to 10 percent) of saturated fat, and are rich in healthier monounsaturated and polyunsaturated fats.
Polyunsaturated fats (which include omega-3 and omega-6 fatty acids) are essential for brain and heart health.
Forouhi says these oils are "absolutely good for us."
"This is not just an opinion, there is a huge amount of research that confirms it."
"If saturated fats (which can increase bad cholesterol levels), such as butter, lard and ghee (clarified butter), are replaced with these oils, the risk of disease can be reduced," he points out.
Sunflower and rapeseed oils are often the cheapest, making them an economical choice for use at home.
2. Margarine can help lower bad cholesterol
Margarine has had a bad reputation for years and many believe it should be avoided.
The reason is that it once contained harmful trans fats that are linked to heart disease.
However, today's margarines "contain almost zero trans fats," says Forouhi.
"That's why margarine today can be a healthy food and contribute to lowering bad cholesterol levels," he adds.
Butter is not completely forbidden either.
"If you like butter, say on toast, feel free to eat it," says Forouhi.
You can use both margarine and butter for cooking, but Forouhi advises occasionally replacing them with oils with less saturated fat.
Saturated fat intake should be below 10 percent of total daily calorie intake, which is much easier to achieve if oil is used for cooking instead of butter, according to official health guidelines in the United Kingdom (UK).
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3. Don't use olive oil for deep frying.
Different types of oil behave differently when heated, which is why some are not suitable for frying.
For example, extra virgin olive oil is rich in antioxidants and beneficial compounds, but its low smoke point makes it a much better choice for salad dressings and sauces than for deep frying.
The smoke point is the temperature at which the fats in the oil begin to break down and release harmful compounds that can cause the oil to taste bitter, burnt, or unpleasant.
Restaurateur Tim Hayward says he usually uses olive oil for frying in a small amount of oil.
But for deep frying, such as French fries or pan-frying fish, it is best to use sunflower and other types of vegetable oil, as they can withstand higher temperatures without breaking down the fat.
Some research shows that oils heated above their smoke point release toxic chemical byproducts.
However, Professor Forouhi notes that this cooking method is not common in households, and that findings from long-term studies "link all types of vegetable oils with better outcomes in chronic diseases."
Watch a video about palm oil, a product that Serbia also imports in large quantities
Which oil should be used?
Tips for using oils at home:
- For everyday cooking: sunflower and rapeseed oils are affordable, healthy, and versatile. You can also use regular olive oil.
- For salads, dressings and sauces: Extra virgin olive oil provides a full flavor and has health benefits.
- For deep frying: Choose oils that have a high smoke point, such as sunflower and other types of vegetable oils.
- For a variety of tastes: Sesame, avocado, and coconut oils can add a specific flavor to cold dishes, if you like their taste.
Professor Forouhi emphasizes that it is more important to pay attention to your overall diet than to worry too much about your choice of oil.
"I recommend considering taste and price, and trying different types of oils that will provide you with some health benefits," she concludes.
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