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Which oils are best to cook with?

User
8 years ago

Which oils are best to cook with?

When you are frying or cooking at a high temperature (at or close to 180C or
356F), the molecular structures of the fats and oils you are using
change. They undergo what's called oxidation - they react with oxygen in
the air to form aldehydes and lipid peroxides. At room temperature
something similar happens, though more slowly. When lipids go rancid
they become oxidised.
Consuming or inhaling aldehydes, even in small amounts, has been linked to increased risk of heart disease and cancer.

"We found," he says, "that the oils which were rich in polyunsaturates -
the corn oil and sunflower oil - generated very high levels of
aldehydes."

The olive oil and cold-pressed rapeseed oil produced far less aldehydes,
as did the butter and goose fat. The reason is that these oils are
richer in monounsaturated and saturated fatty acids, and these are much
more stable when heated. In fact, saturated fats hardly undergo this
oxidation reaction at all.

He thinks the ideal "compromise" oil for cooking purposes is olive oil,
"because it is about 76% monounsaturates, 14% saturates and only 10%
polyunsaturates - monounsaturates and saturates are much more resistant
to oxidation than polyunsaturates".

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