Why you can not eat vegetable oil and how it can be replaced

Essential fatty acids serve as a shield for our cardiovascular system, protecting it from the development of atherosclerosis. They improve blood circulation, have cardioprotective and antiarrhythmic actions. Polyunsaturated fatty acids can reduce inflammation and improve the nutrition of tissues, speeding up their healing. Omega- are designed to protect the body from cancer.

The absence of essential fatty acids in food delays the growth and development of the body, and also inhibits reproductive function and reduces blood clotting

It turns out that the use of vegetable oils gives our body a continuous benefit? I will surprise you, but no. The fact is that the concentration of the above good in any vegetable oil is so great that the human body is simply unable to digest and assimilate it. "Nepristroennye" omega-and monounsaturated fats, once in our body, are oxidized,leading to inflammation and destruction of cellular tissues, and, consequently, to the same terrible diseases that they were in fact supposed to withstand. And this is only the first part, concerning the imaginary benefit of raw, unprocessed oil, which, as you understand, not everyone can afford to fill a salad.

A few words about how to process

Vegetable oils (or vegetable fats) are products extracted from seeds and nuts by pressing, extraction, and further complete (refined oils ***) or partial (raw vegetable oils * and unrefined oils **) purification. Clarification and filtration, hydration, neutralization, refining, deodorization and freezing - even without going into the technical details of these six “circles of hell”, it is logical to conclude that the final product does not carry almost any nutritional value.

Why you can not eat vegetable oil and how it can be replaced

Together with the taste and smell of transparent refined sugar "evaporates" everything biologically active and healthy. It's sad, but the fact is: this oil is "recommended" for frying, because it does not smoke (it has a high smoking temperature ****), does not form any unpleasant odors, but forms all sorts of rubbish.When it comes into contact with a frying pan, vegetable fat instantly decomposes, forming free radicals that are dangerous to health (benzopyrenes, peroxides and aflatoxins are extremely toxic "guys", I can tell you), they are also carcinogens (from Latin cancer - "cancer" - and other Greek . γεννάω - “giving birth”).

Based on this tiny linguistic note alone, it is not difficult to guess how harmful it is for us to eat fried. Carcinogens, due to their physical, chemical or biological properties, cause irreversible changes in those parts of the genetic apparatus that control all the cells of the human body. And again, the more nutritional it was in cold oil, the more harm it would bring to you if you think of cooking something on it.

Each type of oil has its own smoke temperature, which increases during the refining process and, as a rule, does not exceed 200 ° C much ... The heating temperature of standard electric stoves does not exceed 300 ° C, while gas gases provide a much higher temperature by heating the cast iron dishes to as high as 600 ° C! It is clear why to exceed the rate so simply ?!

A small addition for clarity

What is advised to fry:

  • sesame oil - 210 ° C;
  • refined sunflower oil - 232 ° C;
  • peanut - 204–232 ° C;
  • palm - 232 ° C;
  • melted - 252 ° C;
  • refined soybean oil - 257 ° C;
  • avocado oil - 271 ° C.

Why you can not eat vegetable oil and how it can be replaced

What is advised to fill:

  • linseed - 107 ° C;
  • unrefined sunflower - 107 ° C;
  • unrefined walnut oil - 160 ° C;
  • unrefined olive - 160–162 ° С;
  • butter or lard - 176–190 ° С.

Why you can not eat vegetable oil and how it can be replaced

So is there life without oil, you ask ?! Of course, there is! Happy and healthy

For salad dressing, instead of butter, you can and should use a whole fat-containing product, namely:

  • sunflower seeds (sunflower, sesame, linseed, pumpkin and hemp) or based sauces;
  • nuts (pine, walnut, cashew, macadamia, Brazilian, pecan) or sauces based on them;
  • avocado or guacamole.

As for cooking, the options here are even more.

The first one, which I have been sticking with for many years, is the most useful one, just to the point of disgrace:

  • do not fry, but fry (if prispichilo) in a dry frying pan with a good non-stick coating;
  • stew with the addition of broth, water, vegetable milk or freshly squeezed vegetable / fruit juice, depending on what you cook;
  • bake in the sleeve or on parchment, sprinkling the product with juice or some water.

The second option is less useful, but more familiar.

There are a number of oils that are considered suitable for frying in a pan:

  • coconut - 176 ° C;
  • olive high quality (Extra Virgin) - 190-204 ° C;
  • refined rapeseed - 204 ° C;
  • maize - 204–232 ° C;
  • cotton - 216 ° C;
  • grape seed oil - 216 ° С.
  • Still, they say, it is useful to fry in melted butter (ghee oil) and fat ...

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The fact is that the oils listed above contain more monounsaturated and saturated fatty acids, which, when heat treated, form slightly less poisons ... Therefore, dear friends, if you do not want to exclude fried from your diet, please fry without fanaticism. Do not bring the oil to the temperature of smoking (pancakes and pilaf). Forget about the long-term heat treatment of food (deep-fat). Do not use one serving of oil several times. Do not fry foods half to death - in crispy frying, there is no nutritional value. If you use oil, store it according to the instructions, without waiting for it to rancid, and be healthy.

*Crude vegetable oils are subject to filtration only. Such oils are the most valuable; they contain phosphatides, tocopherols and all biologically valuable components. Crude oils have a short shelf life and a not very pleasant appearance.

**Unrefined vegetable oils are oils that have been partially cleaned: settling, filtration, hydration and neutralization. Such oils lose some of their useful properties as a result of refining, since the process removes some of the phosphatides.

***Refined vegetable oils are subjected to complete purification.

****The temperature of the smoke is the temperature at which the oil begins to smoke in the pan, from that moment on it starts the reaction to form toxic and carcinogenic substances.



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