Mainly vegetable oils are considered healthy fats. At the latest since the warning about coconut oil this Belief is, however, falter. FOCUS Online spoke with an expert, which fats are actually healthy and what you should note on your application in the kitchen.
With the message ” “coconut oil is the pure poison,”” Recently brought to the researcher Karin Michels, a violent discussion. Because vegetable oils, including coconut, apply to modern Faith as particularly healthy fats. “Coconut oil is actually a little healthier than animal fat, but vegetable oils one of the worst,” study doctor, and Stefan clearly Kabisch, of the leads at the German Institute for nutrition research, numerous studies.
Saturated fatty acids in coconut oil make you fat
Coconut oil is depending on the variety, up to 90 percent from its special medium-chain fatty acids (MCT, medium-chain triglycerides). They belong to the saturated fatty acids, as they are also found in animal products such as milk, lard, and meat.
“Saturated fatty acids are the nutrition is unfavorable, because the reaction in the metabolism is rather sluggish,” says Stefan Kabisch. They store better and are unlikely to be burned as an energy donor. Fat deposits in the tissue. “Fission products of these fats signal function, and also hormone have a similar effect, promote insulin resistance, and fuel the inflammatory processes,” summarizes the researchers, the negative effects of these fatty acids.
Cuisine of Asia and India, is healthy – but not because of the coconut oil or Ghee
Why coconut oil enjoys the reputation of being a Super-Foods, is, therefore, difficult to understand. Presumably, this derives from the use of coconut fat is used in Asian cuisine a lot, the diet is physiologically indisputable value. “However, because a lot of vegetables are eaten a lot of fish, but red meat and fat dairy products,” says Stefan Kabisch.
Similar is also true for other supposedly particularly healthy fat: Ghee, the Ayurvedic Butter. In the process, Butter is heated until all the water evaporates and the floating foam is skimmed off. “It is, however, just to butter, lard, i.e. animal fat with mostly saturated fatty acids, and the corresponding effect of” evaluated, Stefan Kabisch.
Why unsaturated fatty acids are healthy
Most vegetable oils contain mainly fatty acids, which are significantly valuable for the health of: unsaturated fatty acids. Some of them are essential, the body can’t manufacture them, they must be supplied with food, and are, among other things, as building blocks for the cell membrane is important, and especially for energy supply.
Fatty acids with antioxidant effect
There are easy – and polyunsaturated fatty acids. “The binding sites within the molecular chain of the fatty acids are vacant, and thus reactive, they act as free radical scavenger, anti-oxidant, help with detoxification,” explains the expert. Important example of mono-unsaturated fatty acids, the Oleic acid in many plant oils such olive and canola oil.
How healthy about olive oil, is impressively shown in the Predimed study. In this case subjects were at high risk for heart attack and stroke, different diets – one half of the participants low in fat, the other fat and in turn half of the walnuts, the other with olive oil. The result: olive oil and walnuts lowered the risk significantly compared to the low-fat diet.
Linseed oil is the healthiest vegetable oil
Of the cheap, polyunsaturated fatty acids, there are in turn two forms:
- Omega-3 fatty acids (especially Alpha-linolenic acid (ALA)) and
- Omega-6 fatty acids (such as linoleic acid).
“Undisputed Omega-3 fatty acids the healthiest of fats, there are numerous study data”, says Stefan clearly Kabisch. Valuable suppliers as a vegetable oil, e.g., linseed oil, and other foods known to be oily fish, such as herring, salmon and mackerel.
Other unsaturated fatty acids are beneficial to health
Omega-6 fatty acids, however, as a not-so-ideal assessed; some studies suggest that linoleic acid could help inflammation. Sunflower oil, for example, contains a lot of Omega-6 fatty acids. It is important, therefore, that the ratio of Omega 3 to Omega 6. The German society for nutrition recommends Omega-3 and Omega-6 fatty acids, such as 1:5.
The scientist explained: “Because most foodstuffs have a ratio of 1:20 or even 1:2000”. But some vegetable oils are, in this respect, the ideal, because they have, by nature, a favorable Omega-3 : Omega-6 ratio. The best example is linseed oil, in turn, is: 100 grams supply fatty acids to 54.2 grams of Omega-3 and 13.9 grams of Omega-6.
Vegetable fat hardened, or Oil?
In addition to the various fatty acids, it is, however, whether it is Oil, i.e. liquid fat, or textured. Even if tempered (so, several times refined and processed) fat made from vegetable oil: It’s health is so valuable, because during the curing process TRANS fat, which act in the body as unfavourable as in saturated fatty acids.
A lot of Vitamin E in vegetable oil
Certain vegetable oils, such as linseed oil, are nutritionally highly recommended. Not least, they deliver in addition to valuable fatty acids, vitamins, especially Vitamin E, which acts as a free radical scavenger and cell protection.
Overall, it is the composition of the Oils, but also the quality plays a role – such as whether harmful residues such as pesticides, plasticizers and arsenic, lead and cadmium are included. It comes to the quality of the products, in investigations such as the Stiftung Warentest, especially Bio-products were cut off under the vegetable oils successfully.
But what is the peculiarity of the most popular oils and how they can be best used, so that they can exert their healthy effect? An Overview:
Olive oil
The best from Italy, Greece or Spain, the root end of the vegetable oil is characterised by its typical fruity taste, and is considered by many gourmets as the best vegetable oil. The Grades
- extra virgin or extra virgin (mechanically produced, without the supply of heat, flavour),
- natively (without the supply of heat and mechanically produced, but the taste is not quite as fine as virgin),
- Olive oil (blend of virgin and industrially produced olive oil, i.e., refined)
are strictly regulated, as well as the other information on the bottle, about the origin. Because the origin and the quality class used to cheat often. Last exams, such as the Stiftung Warentest, however, could discover nothing Incorrect. Olive oil contains mainly monounsaturated Oleic acid, in addition to Vitamin A.
Kitchen: Well-suited for cold dishes. High quality classes are not suitable for Heating. Vitamins can be destroyed from 80 degrees and at 180 degrees the composition and taste change unfavorable. Refined olive oil, in contrast, is heat resistant, and is therefore suitable for cooking and Frying. When Frying food, and fat, by the way, generally, to 150 to 200 degrees is heated.
Rapeseed oil
The sun’s yellow colour originates from Vitamin A, and Vitamin E. rapeseed oil, Oleic acid, and also Omega-3 and Omega – 6 fatty acids in a relatively favorable ratio. Cold-pressed rapeseed oil is valuable because it gives more vitamins.
Kitchen: Good for cold dishes and salads, cooking and Frying 140 degrees, please do not heat to Smoking, the vegetable oil begins to decompose otherwise.
Sunflower oil
The Golden-yellow Oil from sunflower seeds contains a lot of Omega-6 fatty acids, but it is still more of a healthy Oil. It contains many vitamins such as A, B, D, and K.
Kitchen: Cold pressed, so virgin sunflower oil starts from about 100 degrees to smoke, therefore it should be used, especially cold dishes. Refined sunflower oil, however, can be up to about 200 degree heat, and is therefore suitable for Frying and even deep frying.
Safflower oil
Also safflower oil provides a relatively high number of Omega-6 fatty acids, comparable to sunflower oil, and is similar to healthy. It has a high content of Vitamin A and E.
Kitchen: The nutty flavor of safflower oil should best enjoyed cold, so to salads and vegetable dishes. Because safflower oil is starting to smoke already at 150 degrees, and is thus unfit for human consumption.
Walnut oil
The ratio of Omega-3 to Omega-6 is effective, in addition, walnut oil contains a lot of Vitamin A, B and E. Depending on whether the walnuts were roasted in front of the Refining or not, the taste of Oil, mild or intense.
Kitchen: especially in French cuisine, walnut oil is prized as a companion to salads, vegetables, fish and poultry. However, it should not be heated above 130 degrees, then it begins to smoke and spoils.
Pumpkin seed oil
Its nutty flavor is incomparable. Pumpkin seed oil consists of a little more saturated, but also unsaturated, in particular Omega-6 fatty acids. Nevertheless, it is considered healthy because it provides many nutrients, such as Vitamin A and B, minerals like zinc and calcium, and phytoestrogens.
Kitchen: pumpkin seed oil can much the crown as more than a dollop of the pumpkin soup. It is suitable for the production of Pesto, and spicy cottage cheese and, of course, for salads. Because it burns as 120 degrees, is pumpkin seed oil best used cold.
Sesame oil
This is perhaps the longest of people used vegetable oil in China, presumably as early as 4,000 years ago. Sesame oil has a high content of monounsaturated fatty acids, but also Omega-6 fatty acids, like sunflower and safflower oil.
Kitchen: sesame oil, with its intense flavour, only salads and cold dishes, not refined. Its smoke point is over 150 degrees, so it can be used for cooking and gentle Frying. Sesame oil is traditionally used for Frying in the Wok, but it’s also already cooked dishes, will allow you to Refine.
Linseed oil
This is probably the most health valuable Oil. It has an ideal ratio of Omega-3 to Omega-6, moreover, a high content of Vitamin E and K. The from Flaxseed produced Oil should not be heated. Stefan Kabisch warns: “On a corresponding sub-location, on dry paper, it can ignite itself.” The cause of the particular reactivity of the free binding sites in unsaturated fatty acids which are in Flaxseed oil is especially rich.
Kitchen: only for cold food use, do not heat. When Heated linseed oil is changing rapidly its spicy taste and can even lead to digestive problems.
Palm oil
Its orange-yellow color comes from Vitamin A, which is contained in palm oil abundant. Nevertheless, the vegetable oil is recommended less, because it can have up to nearly 50 percent saturated fatty acids. Especially refined palm oil is suspected to contain certain fatty acid esters, which could alter genetic material, as well as under the suspicion of causing cancer, such as the European food safety authority warns.
Kitchen: best to use only unrefined, virgin palm oil, and the rather rare use.
Conclusion: Linseed, rapeseed and walnut oil are among the healthiest vegetable oils. Also, olive oil is recommended. It’s best not to heat the Oils to use in salads and other cold dishes. For Frying, refined olive oil or sunflower oil is, “it’s even better to grill without the extra fat from the chicken,” advises Stefan Kabisch.
Because it must not be forgotten that Oil, no matter whether it is a olive oil of the highest class, is cold-pressed linseed oil or sunflower oil – a calorie-bomb. 100 grams provide more than 800 kilo-calories. Also in the preparation of salad you should measure, therefore, the Oil with the tablespoon. As a rule of thumb is: Per head not more than a tablespoon of Oil for the Dressing.