Do you know which fats and oils are best for your family? The answer is simple- fats and oils that have not been heated or treated. We’ve picked out a few interesting facts about oils from an article by nutritionist Dr Margit Slimakova.
- Cold-pressed olive oil
Extra virgin olive oil contains monounsaturated fatty acids and can be used regularly. Some studies have shown that olive oil increases HDL (good) cholesterol and decreases LDL (bad) cholesterol in the bloodstream. In addition, olive oil is good for cooking because it is relatively resistant to temperature.
- Cold-pressed coconut oil
Many experts reject coconut oil for high saturated fatty acids, but studies have shown its harmfulness only if it is highly refined! Coconut oil is easily digestible and, according to new studies, it promotes immunity. It is especially rich in lauric acid, which helps kill bacteria and other pathogens. Fats in coconut oil can thus slightly improve metabolism and increase satiety compared to other fats.
- Animal fats
The fatty acid content of animals varies depending on what they eat- cereals or grass. Of course, if they are free-range animals (eat grass) their fat will contain better fats and is, therefore, a great choice for cooking.
One example is lard oil. Firstly, it has a high smoke point- suitable for frying and contains a lot of monounsaturated fats. Secondly, It is a natural fat that is typical for Czech cuisine so you will do good by taking advantage.
- Fish oil
Fish oil is a very rich form of omega-3 fatty acids- one spoon of fish oil can satisfy the daily need of the body for these important fatty acids. The best fish oil comes from cod, as it is so rich in vitamin D3, which is lacking in the diet of most people around the world. However, please note that due to its composition, fish oil should never be used for cooking. It is best used as a food supplement. Keep fish oil in a cool, dry, dark place.
- Butter
The benefits of butter stem from the fact that its fatty acids are easily digestible and have a beneficial effect on the intestinal environment. However, note that it also contains small amounts of sugars and protein, so it burns at higher temperatures (e.g. when frying). If you want to avoid this, use the clarified butter known as ghee: butter from cows that are fed on pasture, containing more vitamins A, E and K2 and other nutrients.
For more information on the same topic, check out the following article: Guide to cooking oils.