What types of oils exist and which are healthier?

While cooking, we can use different types of oil depending on the type of recipe or how we are going to prepare a dish. The world of oils is vast, as we can obtain them from many vegetables. But are they all beneficial for human health? The truth is that, although we see all the oils together, they are not exactly the same. It is important to know them to create healthy and tasty dishes in our kitchen without introducing harmful elements. Next, we will show you the differences between the main oils and which one is more suitable at each moment.

How are cooking oils classified?

An initial classification of oils allows us to differentiate them according to the type of fats they contain. In this regard, we can find the following.

• Saturated fat oils: They are the most harmful. They increase the levels of harmful cholesterol in the blood. They promote the appearance of cardiovascular diseases if we overuse them. In this group, we find coconut oil and palm oil, commonly used in pastries and baked goods.
• Monounsaturated fat oils: They are formed by a single unsaturated carbon bond. They usually come from the plant world. This type of fat has anti-inflammatory, antioxidant properties, helps in reducing harmful cholesterol, and controls blood pressure. They are very beneficial for the human body. The most common oils in this category are olive oil, high oleic safflower oil, and avocado oil.
• Polyunsaturated fat oils: They are formed by molecules with more than one unsaturated carbon bond. If consumed in moderation, they provide benefits to our body. Within this category, we find soybean oil, corn oil, and sunflower oil.
• Trans fat oils: To produce them, manufacturers combine liquid oils with solid-state fats, such as margarine or butter. They increase harmful cholesterol levels (LDL) and decrease the presence of beneficial cholesterol (HDL). We can find them in butters and margarines, so it is not good to use them for cooking.

5 oils for those who have no idea about oils

As you can see, the variety of oils is enormous. But if you don't want to complicate your life, we suggest five super healthy oils that will cover all your cooking needs.

• Extra virgin olive oil : The famous AOVE is pure olive oil. It has a whole array of beneficial properties for health and a magnificent smell and taste. You can use it for cooking, but if you have to reserve it, do so for dressing salads or eating it raw on a piece of toasted bread.
• High oleic sunflower oil: It withstands high temperatures, up to 200 degrees, without deteriorating. It is also a powerful ally for your health. It has antioxidant properties and will positively affect the state of your skin. Cardiovascular-wise, it also protects the heart. Its neutral flavor and smell make it ideal for baking or frying food. It is quite more affordable than AOVE.
• Canola oil: It is obtained from selected rapeseed. It is not a good oil for frying. It is more suitable for cold consumption. Its low saturated fat content and high levels of monounsaturated fatty acids make it compatible with any diet. Additionally, it has anti-inflammatory properties and boosts cardiovascular health.
• Rice oil: It is extracted from the germ and husk of rice. It is an oil with a very mild flavor. It is ideal for preparing baked goods or for the most subtle recipes. It prevents infectious diseases and is very good for maintaining correct cholesterol levels. It helps in allergy or asthmatic processes and regenerates the skin at the cellular level.
• Safflower oil: It has a neutral flavor and smell. It is perfect for cooking at high temperatures, as it withstands up to 240 degrees without losing its properties. It has a high content of vitamin E and antioxidant properties, so your cellular health and skin will benefit from it.

Which is the best oil for frying?

It is time to decide which will be our oil for frying, and we see that it is not easy given the high variety available. A factor we must consider when making our choice is the smoke point; this is when the oil begins to evaporate. Right at this moment, the oil starts to deteriorate. The temperature at which this happens depends a bit on the physicochemical properties of each oil. Among those with a higher smoke point, we find extra virgin olive oil with low acidity (210 °C) and high oleic sunflower oil (232 °C). Both are excellent and perfectly withstand the high temperatures of frying. The AOVE, which has a higher price, provides all its antioxidant and reparative power; while sunflower oil, with less flavor and smell, can offer a more neutral fry.

What oil to use in an air fryer?

The wonderful thing about an air fryer is that we don't have to worry about the oil we use being low in calories. Simply, hardly any oil is used in this appliance. We will have very few calories, apart from those provided by the food to be cooked. The oil-free fryers are an advanced example of this revolutionary technology. They achieve a result similar to immersion in hot oil, but they only circulate very hot air around the food. The final result is fried food without any of the inevitable fats that oil provides. The secret is the circulation of air. Unlike an oven, an oil-free fryer moves the air thanks to fans located inside. Oil is only used at a testimonial level and is sprayed on foods that lack fats (like potatoes or chicken breasts) to prevent sticking. Given the small amount of oil needed, it would be ideal to use a good low-acidity extra virgin olive oil.

We hope that knowing the different types of oil helps you use the most suitable one for you and your way of cooking. And if you want to fry without oils, remember that there is a fascinating way to do it.