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

Most housewives know only in general terms which oil is better for frying, and which is better for salad. In the kitchen cabinet there is sure to be a bottle of refined sunflower. It fry meat steaks, vegetables, bake pancakes and cheesecakes. But mistresses usually add unrefined sunflower or “fashionable” olive to salads. Want to know if they are doing the right thing?

How to choose frying oil?

The main danger of fried foods is not high calorie content or the presence of cholesterol. The latter is generally absent in vegetable fats. So what is 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, increase the risk of cancer and cardiovascular disease. Oil harmful to health smokes and emits a pungent odor, which causes bitterness in the throat.

Here are the temperatures at which cooking takes place:

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

Therefore, the higher the burning temperature of the oil, the more it is suitable 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 for cooking vegetable oils

Feel free to use	Never fry them
Unrefined avocado - 270 ° С.	Rapeseed unrefined - 107 ° С.
Unrefined mustard - 254 ° С.	Unrefined flaxseed - 107 ° С.
Unrefined rice - 254 ° С.	Unrefined sunflower - 107 ° С.
Refined olive - 242 ° С.	Unrefined pumpkin - 107 ° С.
Refined sunflower - 232 ° С.	Unrefined olive Extra Virgin - 160 ° С.
Refined corn - 230 ° С.	Unrefined peanut - 160 ° С.

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

Overview of 5 suitable cooking oils

Now consider the benefits that certain types of vegetable oils have. Be sure to keep a bottle of one in the kitchen.

Refined Olive

If you are going to fry food, buy the cheapest grade of Aceite de orujo de oliva (second extraction, from squeezed). 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 food is not saturated with carcinogens. In addition, olive oil is well absorbed by the body due to the high content of oleic acid - up to 80%.

Refined sunflower

Safe for stewing and frying food over medium heat. It has a high content of vitamin E, which has the properties of an antioxidant.

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

Refined corn

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

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

Refined oil contains a small amount of vitamin E. It has almost no taste or smell, therefore it is suitable for frying any food.

Unrefined Rice

Unrefined rice oil is obtained from 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 composition of the product includes phytosterols, which neutralize the action of carcinogens. Rice oil is also rich in vitamin K, which protects the body from internal bleeding.

Unrefined mustard

It has a strong piquant aroma. Ideal for making pancakes, pies and fried meat. Natural antibiotic. When frying, it partially neutralizes bacteria and fungal spores in foods.

Unrefined Avocado Oil

The color of quality avocado oil varies from emerald to light brown. The product has a faint aroma with subtle herbal notes. It contains vitamins A, K, group B and many minerals: potassium, magnesium, calcium, zinc, selenium. Does not smoke even with severe overheating of the pan.

Choosing Salad Dressing Oil

For refueling salads, any unrefined varieties are suitable. But if your goal is to choose the most healthy product for your health, be guided by two criteria:

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

Table 2. The most useful vegetable oils for dressing salads

View	Description
Extra Virgin Olive	It has a green-yellow color, light bitterness, grassy aroma. Helps remove cholesterol from the body.
Unrefined Sunflower	Has a rich taste of seeds. The leader in vitamin E content: 300% of the daily intake in 100 grams.
Unrefined flaxseed	Bitter taste, reminiscent of fish oil, viscous. The leader in the content of omega-3s. It has a slight laxative effect, it is useful for the skin and blood vessels.
Unrefined Sesame	It has a delicate aroma, goes well with honey and soy sauce. It is rich in vitamins A and E, calcium, phosphorus, magnesium and zinc. Improves skin condition, protects the body from cancer.
Unrefined Pumpkin	It has a sharp pumpkin-nut flavor. Cleanses the liver and fights intestinal parasites.

Thus, oils that do not smoke at high temperatures are most suitable for frying. The best option for the ratio of price and safety for health is refined olive. But it is better to season salads with any unrefined varieties.