Types of oil & How to choose the oil for frying

It is not even necessary to describe olive oil, the protagonist of our tables since we were children. But do you know the other types available on the market? Do not necessarily associate seed oil with fried foods, and therefore unhealthy: some types, such as sesame seeds, can really do a lot of good for your health.

You will be used to thinking that the real oil is only olive oil, preferably extra virgin. The other varieties available, those extracted from seeds, you will associate them with frying and therefore with unhealthy dishes. Instead, you will be surprised to discover that the other extracts may also have nutritional properties that should not be underestimated, even if you may have to be more careful with the quantities used. It is true that olive oil is the most widespread in Italy and the one that brings the most benefits to your body, so much so that it has been defined as a “food drug”. But you must also know that every now and then you can change the flavor and find other preparations that can be good for your body. So let’s see together the types of oil most present on the market and which ones must be used with more caution.

The 11 most popular types of oil

• 1.   Olive oil
• 2.   Peanut oil
• 3.   Sunflower oil
• 4.   Corn oil
• 5.   Palm oil and palm kernel
• 6.   Linseed oil
• 7.   Coconut oil
• 8.   Sesame seed oil
• 9.   Soybean oil
• 10.Pumpkin seed oil
• 11.Rapeseed oil

Oliv Oil

From olives we obtain a particularly healthy oil, one of the most loved in the kitchen and certainly the most widespread in Italy, which is the second largest producer country in the world after Spain and which in this sector can boast at least 40 national DOP and IGP products. Aiming for a 100% Italian oil is the first step to make a good purchase, the second is to interpret the label to appreciate the differences between the options available.

This is a product that can do a lot of good for your health. According to the provisions of the Food and Drug Administration (the food agency of the United States), when it contains at least 70% oleic acid it may be indicated on the label that it is a drug food. Experts recommend a teaspoon raw once a day to protect the heart and circulation. It helps prevent heart attacks and strokes and abnormal platelet clots, which can in turn cause blood clots and blockages of arteries. It is also very rich in antioxidants and vitamin E and can become a real natural beauty remedy. According to the way in which it is obtained, they can be distinguished four Types:

• Extra virgin olive oil: probably the type you will try to buy more often, also because it is the one of the highest qualities. It is obtained thanks to the mechanical pressing of the fruits
• Virgin olive oil: it is always obtained by mechanical pressing, but the flavor is slightly more acidic
• Olive oil: it is composed of virgin oils, but also of refined oils, that is, which have gone through a chemical process to eliminate defects
• Pomace oil: it is obtained from the scraps of mechanical pressing, but it is too acidic to be used immediately. First it must be mixed with olive oil and go through a deodorization and discoloration process.

Peanut Oil

In the kitchen you will have used it mainly for frying, but peanut oil, extracted from the seeds you usually eat, can also be a help for your heart. It is in fact rich in monounsaturated and oleic acids but has very little cholesterol and a percentage of saturated fat. It also features mineral salts and vitamin E, which means it can still act as an antioxidant food, even if it isn’t extracted from olives.

Thanks to its rather neutral flavor, but with some sweet nuances, it can become a substitute for butter in the preparation of biscuits and donuts, thus making them a little lighter. It is in fact used in the preparation of margarines such as peanut butter, which is widespread above all in Anglo-Saxon countries. But if used in moderation, it can also become a good salad dressing.

Sunflower Seed Oil

At first glance it looks like a large yellow flower with a very large pistil. The sunflower is composed of many small inflorescences, inside which the seeds are located. From these it is possible to extract the oil. It contains a lot of oleic acid and is therefore useful for protecting the heart and arteries. But the percentage of vitamin E and polyunsaturated fats, that is the “good” ones, is also high. The result? It is five times more antioxidant than olive oil and is a good remedy for high cholesterol.

It is mainly used for frying, but it is also excellent as a condiment for vegetables and for preparations in oil. However, you will need to keep it in the refrigerator.

Corn Oil

Corn  oil comes from corn cobs, like popcorn. Only this preparation is good for your body. For example, it provides a lot of energy and is often recommended for athletes or to combat fatigue related to the change of season. Like its colleagues, it also contains vitamin E and oleic acid, but in addition it also has provitamin A, or beta-carotene which is a precursor of the actual vitamin, iron and protein . If you suffer from cholesterol, it can become your cooking fat because it keeps cholesterol levels in your blood low.

It is used for frying, also because it is perhaps the best you can find it has a rather high smoke point, but it never weighs down food. If, on the other hand, you want to use it raw, it is good if you do not exaggerate with the quantities.

Palm Oil

You will know him mostly because of the great debates he has sparked among environmentalists, consumers, and the food industry. Or for all the supermarket products that pride themselves on being without one. As is often the case, the truth lies somewhere in between. Palm oil is extracted from the fruit of the plant, found mainly in Indonesia and Malaysia. And between extraction, deforestation, and transport to our country, it should be emphasized that the environmental impact is by no means to be underestimated. In addition, it contains a lot of saturated fat, with a percentage close to that of butter. So, it’s not exactly good for the heart and arteries.

But there are also some points in favor of this food. For example, it prevents the cholesterol and triglyceride levels in the blood from rising. In addition, it contains a lot of vitamin A, to the point that it can be considered a natural supplement. Its use is widespread especially in Africa. For the poorest countries and at risk of malnutrition, it can be a good help thanks to a percentage of fat that is around 50%.

Palm kernel oil, on the other hand, is extracted from the seeds of the fruits, after they have been dried, ground and pressed. Don’t think of it as the classic yellow liquid in the glass bottle. This food is solid, because it contains 80% saturated fats. More than in the kitchen, it is used in pastry shops and in the food industry for the preparation of glazes and fillings. In short, a vegetable butter.

Linseed Oil

An oil with a bitter taste and very rich in Omega 3. Linseed oil is increasingly used in cooking and requested by consumers, who now also adopt it as a dressing for salads. Its biggest problem is the extraction method, which involves a series of steps defined by strict rules, to prevent air from entering the liquid. Some companies try to circumvent these indications and the resulting product is of inferior quality.

Flaxseed oil must be stored in the refrigerator, or it will risk taking on a rancid aroma. However, you can use it on different preparations, if it is always fresh, even if raw on croutons or vegetables is probably the way to taste it best.

Coconut Oil

To stay on the subject of palm trees, coconut oil is also extracted from the fruit of one of the varieties of this family. Specifically, the pulp is squeezed. Also in this case, you will find it more easily in solid format rather than liquid, having a saturated fat content that can even reach 90%. It is not in fact the most suitable for frying, if you want the foods to remain light, but then try to use it instead of butter. In the countries of Southeast Asia, it is used, for example, in the preparation of curry.

Sesame Oil

A plant that is also grown in southern Italy, whose seeds, if squeezed, can provide an oil with a light color and a delicate flavor. For your health it seems like a good ally. It is very rich in mineral salts, especially phosphorus and magnesium, as well as many vitamins of groups A, B and E. In particular, it seems to do very well against free radicals and for the prevention of brain aging. It can therefore protect you from any neurodegenerative diseases. It also contains sesame, an active ingredient that helps purify the liver of toxins.

If you like to cook ethnic dishes, especially African and Indian, this is the best oil to use. But it is also very present in Japanese recipes, for example in tempura, or for the preparation of falafel, typical of the Arab tradition.

Soybean Oil

Soybean oil is obtained from the seeds of different varieties of this plant, the use of which is now widespread also in Italy, in the form of various products. It contains a good amount of oleic acid and linoleic acid, which make it very useful for the cardiovascular system. Its use in the kitchen is mainly present in oriental dishes, but it is also an important ingredient in the vegan diet. However, you will only have to use it raw and remember to keep it in the refrigerator, inside opaque glass bottles. It is in fact a product that reacts badly to sudden changes in temperature and changes in light.

Pumpkin Oil

Pumpkin oil is obtained from the seeds of the vegetable, which can also be used for the preparation of mixed salads or bread and other baked goods. The fruit of their pressing retains all their properties: oleic acid, vitamins, and mineral salts. It is very good for those with heart and circulation problems, but it has a distinctive flavor and a very intense scent, which you may not even like. It goes well especially with dishes with a strong flavor, but not too strong, such as eggs.

Pumpkin Oil

Rapeseed oil is obtained from the seeds of two plants, both belonging to the cruciferous family. To understand, it is a cousin of cauliflower and broccoli. You may have heard that this food is bad, and it is better touse little. And it is all true, because it contains erucic acid which favors the deposits of fat in the arteries and seems to be the way to various cardiovascular problems, even quite serious ones. For this reason, its use in commercial products is strictly regulated and the percentages present must be rather limited, preferably not higher than 5%.

Rapeseed Oil – Canola oil

Among vegetable oils, canola oil has controversial properties and effects. It is a variety of rapeseed oil used for food consumption especially in Canada and the United States. Let’s find out how it is obtained and how it is used and understand something more about the origin of disputes. Canola oil is made from a variety of genetically modified rapeseed seeds and has a low amount of erucic acid.

Among the other possible non-food uses of this oil, we find the cosmetic one, especially for the beauty of the hair, and the use as a biofuel.

Canola is actually an acronym for ‘CANadian Oil Low Acid’ , which means ‘ Canadian oil with low acid content’ . It was in fact selected around the 70s by a group of Canadian researchers using a particular variety of rapeseed.

The large amount of polyunsaturated fatty acids, of the Omega-3 and Omega-6 type, makes this oil a potential ally for the reduction of triglycerides and cholesterol levels in the blood. However, the problem in food consumption is mainly due to the refining and stabilization processes of the product.

Canola oil would therefore seem to be an extremely valuable oil, comparable for the very high quality of nutritional values to extra virgin olive oil.  In fact, this food, before being marketed, undergoes a very invasive refining process, able to nullify its benefits, transforming its positive components into elements harmful to health.

The chemical solvents used for the purpose of its discoloration and deodorization, combined with the very high temperatures (above 200 degrees), transform polyunsaturated fats into trans and hydrogenated fats, harmful to our body.

How to choose the oil for frying

The smoke point for different types of oil

An average of the “smoke” temperature was compiled by the experts, which is the following:

Yes, we know. In the heat, the desire to eat something fried is not at its best. But it must have happened to you too, when that light breeze comes from the sea in the evening, then the thought of her immediately goes to her: the fried fish. To a very good fried fish. Maybe to be prepared at home, choosing the right fish, the one just caught, always different yet always delicious. And then, even in the summer of record heat, it will be fair to ask: which is the right oil for frying, the best? Which is the one that ensures the best results? And the healthiest one? Let’s find out together.

The “bad guys”: saturated fats

Let’s first analyze the properties of the various oils from the point of view of health. The “bad” fats, as we have seen, are saturated ones. While the monounsaturated and polyunsaturated ones, in a nutshell, are the “good” ones (such as omega 3). Well, almost all the oils in circulation, from this point of view, are in good shape: the best is sunflower oil, with only 11% saturated fat, followed by corn (13%), extra virgin olive oil. from olive (15%) and from soy (15%) and finally from peanut (20%). On the list of the bad guys, rich in saturated fats, there are them: palm oil (49%), butter (51%), lard (32%) and lard (31%).

The “good ones”: monounsaturated fats

Be careful though. Because there is unsaturated fat and unsaturated fat. This category, in fact, is divided into two large families: monounsaturated and polyunsaturated fats. In extra virgin olive oil, the percentage of monounsaturated fats reaches 75%, about double that of the others, apart from the peanut which reaches 50%. This is an important difference because monounsaturated fats are the most stable, with a high resistance to heat and oxidation.

The “good ones” that become “bad”: polyunsaturated fats

A completely different story applies to oils rich in polyunsaturated fats. Beneficial substances at room temperature, but which instead at high temperatures release toxic substances such as peroxides and free radicals, which are considered harmful and carcinogenic once introduced into our diet. The oils particularly rich in polyunsaturated fats are sunflower oil (65%), soybean (63%) and corn (60%), which are therefore not recommended for frying. The healthiest oil, from this point of view, is extra virgin olive oil, with only 10% polyunsaturated fats, followed by peanut with 30%.

The smoke points

But there is another aspect to take into consideration when choosing the right oil for frying. And it is the smoke point, which is the maximum temperature that an oil can reach before it starts to burn, decompose and create toxic substances harmful to our liver, such as acrylic aldehyde and acrolein. Well, here, surprisingly, refined palm oil (which, however, saturated fats, as we have seen, make it “bad”) beats everyone, reaching a smoke point of 240 ° C; but the extra virgin olive oil follows suit at 210 ° C. Although it must be said that extra virgin olive oil is not a refined product like the others, it contains impurities capable of significantly lowering the smoking point: much depends, therefore, on the quality of the oil we are purchasing. But the verdict doesn’t change. Because the other oils are behind, far behind. The peanut has its smoke point at 180 °, the corn at 160, the soy at 130, the sunflower even less. Therefore, considering these two characteristics, the verdict can only be one: extra virgin olive oil is by far the best for frying, followed by that of peanuts and then by all the others, basically on the same level.

Different flavors

Well, but what about the flavor? Very often extra virgin olive oil in frying arouses perplexity as it is ” heavy ” in flavor, as if food liked to absorb it. While peanut oil allows you to prepare a fry with a lighter, more delicate taste. In short, it all depends on the desire to make our oil “feel”. Peanuts or extra virgin olive oil? To you the choice.

The smoke point of various fats is important to note because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. Once a fat starts to smoke, it usually will emit a harsh smell and fill the air with smoke. In addition it is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contibute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. The table below lists some ballpark values for smoke points of various common fats.