Safe cooking oil or oil? Olive oil is always a safe choice, but sometimes in our kitchen we want to raise the temperature and surprise our palate. And so we stand in front of the shelf in the store with dozens of bottles and boxes and we do not know which of them to reach. Avocado oil sounds healthy, but is it really?

Coconut oil will boost your metabolism, but is it suitable for baking at a high temperature? And what is saffron oil anyway?

Experimentation is the easiest way to find the best taste and benefit for our body. Experts advise to try smaller packages to try at home, then raise the bar with a higher price range of oils, with richer flavors and textures. And for your favorite grill, it is best to bet on cooking oil or sunflower oil. This is because they are more stable at higher temperatures and do not oxidize as easily. Oxidation occurs when oils react with oxygen to form free radicals and other harmful substances that are not good to consume.


Olive oil extra virgin

Like many processed foods, oils can be refined, chemically modified, or include additives to produce many varieties. Extra virgin olive oil is extracted from olives by mechanical methods that do not change the oil. Golden green oil retains more of the aroma, vitamins, minerals, phenolic compounds and other natural chemicals found in olives.

Processed and less healthy olive oils have less flavor and nutrients and are usually lighter in color. The chemical composition of olive oil also gives an idea of ​​its potential cardioprotective benefits - it consists mainly of oleic acid and monounsaturated omega-9 fatty acids.


Monounsaturated fats can lower LDL "bad" cholesterol, reducing the risk of stroke and heart attack. Olive oil also contains many forms of antioxidants that protect cells from destructive free radicals that are thought to contribute to cardiovascular disease.

Boiling point: 160-179 degrees C, it is best used for sautéing or preparing sauces and dressings.


Avocado oil

Like olive oil, avocados are rich in oleic acid, monounsaturated omega-9 fatty acids and antioxidants. Studies show that this oil lowers LDL (bad) cholesterol, raises HDL (good) cholesterol and improves cardiovascular health. The high boiling point and the neutral aroma make it a healthy universal cooking oil.

Boiling point: 270 degrees C, can be used for any high temperature cooking.


Almond oil

Almond oil is full of nutrients, including omega-3 fatty acids, vitamin E, magnesium and copper. It contains antioxidants and has anti-inflammatory and immune-boosting properties, as well as a similar effect on cholesterol as avocados and olive oil and is also cardioprotective.

Boiling point: 215 degrees C, suitable from sautéing to baking.


Sesame oil

Sesame oil has an extremely tasty taste and smell, especially if it is toasted sesame oil. It is suitable to add flavor to french fries, roasted vegetables, sauces and dressings. It is high in antioxidants and is known to reduce inflammation.

Sesame oil is also rich in heart-healthy monounsaturated fats, and studies in people with type 2 diabetes show that sesame oil may even help control blood sugar levels. And also withstands higher cooking temperatures.


Coconut oil

When it comes to cooking at higher temperatures, coconut oil is a good choice. It is made up of more than 90% saturated fat, which makes it more resistant to heat. In terms of healthy eating, we know that lauric acid, a type of saturated fatty acid in coconut oil, raises HDL (good) cholesterol levels and LDL (bad) cholesterol levels. Still, it is necessary not to overdo it.

Boiling point: 180 degrees C for raw coconut oil and 220 degrees C for refined coconut oil, suitable for high heat or roasting.