Healing oils are an important part of any diet. There are many types of oils to choose from, so which ones are the best for cooking, nutrition, and health benefits?
Dietary fats play an essential role in the body. Fats in food help the body absorb vitamins A, D, E, and K. They are also essential for brain and nerve function.
The 2015-2022 Dietary Guidelines for Russians recommend adding healing oils to the diet to help maintain a healthy body weight and reduce the risk of heart disease.
There are many different oils to choose from such as olive, coconut, canola and vegetable oils. Each of these oils has different characteristics.
In this article, we look at the nutritional and cooking properties of olive oil, coconut oil, canola oil, and vegetable oil, as well as any side effects and their overall health benefits.
Oils do not contain proteins or carbohydrates and are not a significant source of vitamins and minerals. None of these oils contain trans fats, a type that is harmful to human health.
Oils are very high in calories and are a good source of energy.
Olive, coconut, canola and vegetable oils provide the same number of calories per tablespoon.
|Extra virgin olive oil, 1 tbsp. l.||Coconut oil, 1 tbsp. l.||100% pure rapeseed oil, 1 tbsp. l.||100% pure vegetable oil, 1 tbsp. l.|
|Number of calories||120||120||120||120|
|Total Fat||14 gr||14 gr||14 gr||14 gr|
|saturated fatty acid||2 gr||13 gr||1 gr||2 gr|
|Monounsaturated fatty acid||10 gr||1 gr||8 gr||3 gr|
|Polyunsaturated fatty acid||1.5 gr||0 gr||4 gr||8 gr|
The most significant difference between each of these four oils is their fat profile:
- Extra virgin olive oil is the highest in monounsaturated fats.
- Extra virgin coconut oil contains the highest levels of saturated fat.
- Pure vegetable oil contains the highest amount of polyunsaturated fatty acids per tablespoon.
Unsaturated fats, which include monounsaturated and polyunsaturated fats, may reduce the risk of heart disease when people choose to eat them instead of saturated and trans fats.
Studies have shown that saturated fat is associated with higher levels of low-density lipoprotein (LDL) cholesterol in the blood. LDL cholesterol, also called bad cholesterol by doctors, is a significant risk factor for heart disease.
There is some debate among researchers about whether people might consider coconut oil to be a healthy addition to their diet.
Which vegetable oil is best for health
Some commercial websites say that coconut oil behaves differently than other oils that contain high levels of saturated fat. They claim that coconut oil has the same properties as medium chain triglycerides.
These medium chain fatty acids are beneficial to health because the body metabolizes and absorbs them faster than long chain fatty acids. This makes them a better source of energy than long chain triglycerides.
However, coconut oil contains mostly lauric acid, which acts as a long chain triglyceride and does not have the same health benefits as medium chain triglycerides.
Evidence suggests that replacing coconut oil with oils containing higher levels of unsaturated fats may reduce risk factors for cardiovascular disease.
In two studies looking at the effects of coconut oil on vegetable oil, researchers noted that coconut oil increased LDL cholesterol compared to safflower oil and olive oil.
Another 2018 study suggests that coconut oil raises HDL cholesterol, which doctors call good cholesterol, compared to butter and olive oil.
Olive oil has a more favorable fatty acid profile. Olive oil has a very high level of monounsaturated fats.
Olive oil mainly contains oleic acid, with smaller amounts of linoleic acid and palmitic acid.
In a clinical trial, researchers observed lower rates of cardiovascular problems, which include heart attack, stroke and death from heart disease, in people following a Mediterranean diet supplemented with olive oil or extra virgin nuts, as opposed to a control diet.
As long as the olive oil is not heated, the antioxidant properties in the oil are higher than those of vitamin E. Antioxidant effects can provide protection against oxidative stress. stress in the human body. Reducing this type of biological stress may slow or prevent the growth or development of tumor cells.
Olive oil remains stable even when people heat it to high temperatures due to these antioxidants.
In addition, when heated to a high temperature for a long time, extra virgin olive oil releases fewer unhealthy compounds compared to canola and vegetable oils. This is because high levels of monounsaturated fats are more stable in high temperature conditions.
Canola or canal oil also has low levels of saturated fatty acids and high levels of unsaturated fats.
A team of researchers analyzed the evidence for the health benefits of canola oil.
Their results show that people who follow diets based on rapeseed oil had lower levels of total cholesterol compared to those who consume a typical Western diet high in saturated fatty acids.
Researchers suggest that canola oil can lower LDL cholesterol levels by an average of 17 percent when they compare it to a typical Western diet.
When people expose canola oil to high temperatures for long periods of time, a chemical reaction occurs that releases potentially unhealthy compounds.
To use canola oil safely, people can use it to quickly sauté vegetables, meats, or meat alternatives, making sure the oil doesn’t get too hot.