2023-10-13 09:31:21
Thanks to Angélique Houlbert, dietitian-nutritionist, author of The Best Way to Eat (Thierry Souccar Éd.).
Fat is good. Very good even. Including for health. The proof with vegetable oils: some of them provide monounsaturated fatty acids (omega 9), which watch over our arteries, by reducing bad cholesterol and increasing the voucher. Others provide omega 3s that benefit immunity, mood and brain health. Still others are sources of omega 6, which constitute the skin barrier. But be careful, to benefit from all these benefits, the secret is balance: during the day, our intake of omega 6 (very present in our diet) should not be more than four times higher than that of omega 3. (rarer). Beyond that, our cells risk oxidizing and aging at high speed. Also beware of saturated fatty acids which – in excess – harm the cardiovascular system. In short, one key word: vary the oils on a daily basis and learn to get the most out of them thanks to our advice.
What oil on my salad?
Olive or rapeseed? Priority to rapeseed oil, rich in omega 3 but with a reasonable level of omega 6. Above all, this one does not support cooking and must therefore be consumed as a seasoning. Olive oil, packed with antioxidants capable to limit the effects of time on the cells, is also a good choice but can be heated. We therefore use it more for cooking. It works too. Walnut, flax and camelina oils, ultra-rich in omega 3.
What oil to sauté vegetables in the wok?
Sesame or peanut? Victory for peanut oil! They provide almost as much saturated fat as the other, but peanut oil also contains three times less omega 6, consumption of which must be moderate. It contains omega 9, resistant to high temperatures. It works too. Coconut oil, very tasty, is well suited for cooking. In addition, its saturated fatty acids – called “medium chain” – are of a somewhat special type, which do not harm heart health. It would even be the opposite.
What oil for my fries?
Sunflower oil or “special frying” oil? Sunflower oil, hands down. As long as you choose oleic sunflower (a specific variety of sunflower) which, unlike classic sunflower (linoleic), contains mainly omega 9, and which has a high smoke point. We skip the “special frying” oils: if they are partially composed of rapeseed oil rich in omega 3, the latter do not support cooking. It works too. Olive oil copes well with high temperatures, even if they partly destroy its antioxidants.
What oil to fry my steak?
Combined oil or olive? Olive oil, without hesitation. It contains significantly less omega 6 than its rival and at the same time provides various molecules (phenolic compounds, vitamin E, etc.), which give it protective effects once morest cardiovascular pathologies. And above all, it holds up well to cooking. It works too. Peanut oil, neutral in taste.
What oil for marinating fish?
Avocado oil or grapeseed oil? Victory for avocado oil. In addition to containing significantly more monounsaturated fats favorable to a reasonable cholesterol level, avocado oil has a near-record content of vitamin E (45.3 mg), an antioxidant and anti-inflammatory. Grapeseed oil, much too rich in omega 6, should be consumed exceptionally and reserved for cooking. It works too. Walnut oil which, in addition to flavoring ceviches and raw fish, stands out for its omega 3 contributions (11.9%).
Read also
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10 fatty foods that are good for us
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Oil, omega-3, 6 and 9: what are the differences?
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