Which oil is better for frying and which is better for salad?

Most housewives only know in general terms which oil is best for frying and which is best for salad. There will definitely be a bottle of refined sunflower oil in your kitchen cabinet. Meat steaks, vegetables are fried on it, pancakes and cheesecakes are baked. But housewives usually add unrefined sunflower or “fashionable” olive oil to salads. Want to know if they're doing the right thing?

How to choose oil for frying?

The main danger of fried foods is not the high calorie content or the presence of cholesterol. The latter is generally absent in vegetable fats. So what's the problem?

Each oil has its own burning temperature. When a critical point is reached, carcinogens are formed in the product:

• acrolein,
• acrylamide,
• glycidamide.

These substances provoke inflammatory processes in the body and increase the risk of cancer and cardiovascular diseases. The oil, which is harmful to health, smokes and emits a pungent odor that causes a bitter taste in the throat.

Here are the temperatures at which food is cooked:

• stewing meat, fish and vegetables – 90–130 degrees;
• long frying over medium heat or deep fat – 130-190 degrees;
• cooking meat and fish steaks, pancakes, potato pancakes, cheesecakes – 190–230 degrees.

Therefore, the higher the burning temperature of the oil, the more suitable it is for frying. The product does not have to be refined. The table will help you make the right choice:

Table 1. The most suitable and unsuitable vegetable oils for frying

As you can see, refined sunflower oil is really suitable for frying. But with prolonged cooking, it can still smoke. There are better options.

Review of 5 suitable oils for frying

Now let's look at the benefits of certain types of vegetable oils. Be sure to keep a bottle of one of these in your kitchen.

Refined olive

If you are going to fry food, buy the cheapest variety, Aceite de orujo de oliva (second-press, pomace). Of course, there are almost no useful substances in such a product, but the combustion temperature is as high as possible. You can be absolutely sure that the food will not be saturated with carcinogens. In addition, olive oil is well absorbed by the body due to its high oleic acid content - up to 80%.

Sunflower refined

Safe for sautéing and frying food over medium heat. It is characterized by a high content of vitamin E, which has antioxidant properties.

The lighter the sunflower oil, the better. It should not have a bitter taste or cloudy sediment. Choose products from large manufacturers, as they can guarantee compliance with the technology and storage conditions.

Corn refined

In the USA, this product is called the “gold of the West.” In terms of safety, golden yellow corn oil can be compared to sunflower oil. It has the following advantages:

• resistant to oxidation and rancidity;
• hypoallergenic;
• good for the liver and endocrine system.

Refined oil contains a small amount of vitamin E. It is practically tasteless and odorless, so it is suitable for frying any food.

Rice unrefined

Unrefined rice oil is obtained from the bran and germ of grains. It has a good ratio of omega-3, omega-6 and omega-9 fatty acids, is properly absorbed and normalizes metabolism. The product contains phytosterols that neutralize the effects of carcinogens. Rice oil is also rich in vitamin K, which protects the body from internal bleeding.

Unrefined mustard

Has a strong spicy aroma. Ideal for making pancakes, pies and fried meat. Natural antibiotic. When frying, it partially neutralizes bacteria and fungal spores in products.

Avocado oil, unrefined

The color of quality avocado oil ranges from emerald to light brown. The product has a weak aroma with subtle herbal notes.Contains vitamins A, K, group B and many minerals: potassium, magnesium, calcium, zinc, selenium. Does not smoke even when the pan is very overheated.

Choosing oil for salad dressing

Any unrefined varieties are suitable for salad dressing. But if your goal is to choose the most healthy product, be guided by two criteria:

• Spin method. The most valuable are the cheese-pressed varieties. To obtain them, raw seeds are crushed under an oak press, which allows up to 90% of the vitamins to be retained. In second place are cold-pressed oils: the raw materials are heated to 70 degrees and passed through a screw press. But to produce a refined product, crushed seeds are heated to 600 degrees. Naturally, most of the vitamins are destroyed.
• Chemical composition. For salad dressings, choose varieties rich in omega-3 fatty acids, vitamins and minerals. The table below will help you make the right choice.

Table 2. The healthiest vegetable oils for salad dressings