What oil to use for cooking? These are the healthiest and the ones you should avoid

He oil It is an essential in the kitchen. Not only for dressing salads, but also for cooking rice, sautéing vegetables, stews and countless preparations. However, Many people do not know that this ingredient also provides different nutrients to the body, so we must know how to choose the ideal one to take care of our body. health .

And in stores, the aisle of this product is full of different specimens that have different origins: avocado oil, olive oil, sunflower oil, coconut oil, grape oil, and so on.

What is the best oil for cooking? Which one should we avoid?

The origin of the oil will determine its flavor and nutritional content . In general, oils provide essential fatty acids for health which are not negative. They are generally part of what are commonly called “good fats” or “healthy fats” (polyunsaturated and monounsaturated).

In this line, Nutrition specialists always recommend reading the nutritional labels of products and first of all checking that they are low in saturated fat (less than 4 grams per serving).

“Some cooking oils can have negative health effects if used in excess, including those high in saturated fats,” said Beth Czerwony, a registered dietitian at the Center for Human Nutrition at Cleveland Clinic has TODAY.com .

According to American Heart Association , Saturated fats are responsible for blocking arteries and increasing the risk of heart disease and stroke.

Second, oils should not come from tropical plants, such as coconut, palm, and palm kernel oil. because “they contain much more saturated fat and remain solid at room temperature.”

For him, It is better to consume others, such as olive and avocado oil.

And finallyyou need to make sure that the cooking oil is not refined. “Refined oils are generally less expensive and last longer. “They can have a very neutral flavor and withstand higher cooking temperatures, making them a practical option in the kitchen,” said the dietitian.

But in this process, Much of the essential nutrients in the oil are removed. However, their cost may be less economical and their lifespan may be shorter.

Eventuallythe expert called for taking into account the portions of oil consumed daily: “The portion size of oil is small (one tablespoon) and consuming more can significantly increase calorie and fat intake above the recommended amount.