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Rapeseed, olive or linseed oil: which cooking oils are best for the kitchen and health
Who still sees through the wide range of edible oils? In addition to conventional oils such as sunflower and rapeseed oil, many other varieties such as hemp or sesame oil have been added. We show which oils are of high quality and what should be considered.
Which cooking oil is the right one
When it comes to the choice of cooking oil, opinions differ. Some only use olive oil in the kitchen. Others prefer domestic rapeseed oil. And due to new food trends, varieties such as coconut oil are becoming increasingly common in German households. It is not that easy to choose the product that is best for the kitchen and health in the supermarket. Some explanations should help.
The different oils are suitable to different degrees in the kitchen
It is clear that the different oils are suitable for the preparation of dishes to different degrees.
For example, the German Nutrition Society (DGE) explains that, for example, “cold-pressed oils would be ideal for preparing salads, starters and desserts”, while “especially heat-stable, refined vegetable oils with a smoke point above 160 ° C would be suitable for roasting “, Find use.
Refined rapeseed oil, olive oil, soybean oil, sunflower oil, peanut oil or corn oil can be used here.
The best edible oil for nutritional reasons
The Südwestrundfunk (SWR) has gathered useful information on individual oils on its website. It is said that rapeseed oil is the best edible oil for nutritional reasons.
According to the SWR, this constitutes the composition of the fatty acids that is beneficial for our body, which is optimal with a high proportion of oleic acid and a ratio of omega-6 to omega-3 fatty acids of 2: 1.
The more omega-6 fatty acids it contains, the less omega-3 fatty acids our body can use.
Because refined rapeseed oil is tasteless and highly heatable, it can be used for roasting and baking. It is also suitable for salad.
The consumer information service aid reported last year that rapeseed oil is now more popular among Germans than sunflower and olive oil.
Olive oil is often contaminated
Olive oil is particularly popular with people who are inclined to the Mediterranean diet. According to the SWR, this cooking oil consists primarily of oleic acid. The ratio of the contained omega-6 fatty acids to omega-3 is 8: 1.
According to the DGE, these fatty acids lower the triglyceride level, "improve the flow properties of the blood and thus prevent deposits in the blood vessels". In addition, the omega-3 fatty acids would strengthen the immune system and inhibit inflammatory reactions in the organism.
Unfortunately, olive oils are often contaminated, as studies by the Stiftung Warentest showed. The experts objected to the quality tests and contamination with saturated mineral oil hydrocarbons (MOSH) during the last tests of olive oil.
It was also shown that quality is not necessarily determined by the price. Some cheap olive oils from the discounter came off quite well in the test.
In principle, cold-pressed oils should not be heated to high temperatures, otherwise they will "smoke" and develop harmful substances. They also lose their typical aroma. They are suitable for salads and moderate roasting up to 140 degrees.
Linseed oil should always be fresh
As the SWR reports, linseed oil is the only oil that contains more omega-3 fatty acids than omega-6 fatty acids. It is therefore perfectly suited to top up our omega-3 household. And with a tablespoon of linseed oil a day.
The health-promoting effect of linseed oil has also been confirmed in scientific studies.
Because this oil sucks quickly, fresh goods should always be consumed. It is best to buy it directly from the grinder, which presses it fresh before it is sent. The opened bottle can be kept in the refrigerator for four weeks.
Exotic oils enrich the kitchen
According to experts, the health benefits of coconut oil could not be proven in studies. But as an ingredient in exotic dishes such as curries, like coconut milk, it can contribute to a pleasantly fresh, sweet taste and enrich the kitchen.
The SWR also points out walnut oil and hemp oil. These flavorful, vegetable oils also provide omega-3 fatty acid. They are mainly used in the salad kitchen.
And finally, an exotic product: Toasted sesame oil, as the name suggests, is made from sesame toasted before pressing. This oil is used in small quantities and is essential for Asian cuisine. (ad, sb)