Quelles sont les meilleures et les pires huiles pour votre santé

Presse Santé

Despite what you may have heard, “fat” is not a dirty word. Its functions include promoting cell growth, protecting your organs, and playing a role in nutrient absorption. Our bodies need fat to absorb certain fat-soluble nutrients, such as vitamins A, D, E, and K, as well as beta-carotene.

Fats also contribute to satiety, or the feeling of fullness, after a meal. The body processes fats, as well as proteins, more slowly than carbohydrates, which can help you feel fuller and maintain a healthy weight. Fats such as oils are an excellent source. Every day, women over the age of 30 should aim for 5 teaspoons of the oil, and men in the same age group should aim for 6 teaspoons a day.

Make sure you choose the right oil. Replace oils that contain saturated fats with oils rich in healthy monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease.

preferred oils

1. Olive oil

Olive oil is a staple ingredient in the famous heart-healthy Mediterranean diet. It is perfect for mixing salads and pasta. Virgin olive oils are those whose oil has been extracted without using chemical products. The extra virgin oil is of the highest quality. Extra virgin olive oil contains more than 30 different phenolic compounds. A group of phytochemicals, many of which have anti-inflammatory and blood vessel-expanding action.

One phytochemical in particular is attracting a lot of attention due to its potential protective effect against Alzheimer’s disease. Some types of extra virgin olive oil contain a natural anti-inflammatory compound called oleocanthal. If this compound is present in olive oil, you can smell it like pepper in the back of your throat.

Additionally, extra virgin olive oil contains higher amounts of healthy monounsaturated fats than other oils. Monounsaturated fats can help lower LDL (“bad”) cholesterol levels. A study published in February 2017 in the journal Circulation found that a Mediterranean diet supplemented with 4 tablespoons (tbsp) of virgin olive oil daily helped improve HDL (“good”) cholesterol levels.

You can use olive oil for sautéing and baking, but it has a relatively low smoke point (the temperature at which the oil begins to break down and smoke). So it is not good for frying. While cooking can break down some of the polyphenols, enough remains to provide them with their health benefits.

2. Rapeseed oil

Rapeseed oil is only 7% saturated fat and, like olive oil, is high in monounsaturated fat. It also contains high levels of polyunsaturated fats.

Rapeseed oil has a higher smoke point than olive oil and a neutral taste. Therefore, it is better to cook on high heat. Because it doesn’t have as much flavor as other vegetable and seed oils, it’s not recommended for salad dressings and other dishes where you want the oil to add some flavor.

3. Flaxseed oil

Flaxseed oil is an excellent source of alpha-linolenic acid, a form of omega-3 fatty acids. Fish such as salmon, mackerel, and sardines provide the other forms (eicosapentaenoic acid and docosahexaenoic acid).

Omega-3s, a type of polyunsaturated fat that your body cannot make on its own, may reduce the risk of certain types of cancer. Flaxseed oil, in particular, can help reduce arthritis symptoms.

Another advantage. Flaxseed oil contains omega-6 fatty acids, which are also important for health. You may have heard that omega-6s aren’t good for you, but that’s not true. Just be sure to balance your omega-3 and omega-6 intake.

Do not heat this oil, as this can alter the fatty acid content. Instead, use it in cold dishes like salads. It’s fantastic when poured over green vegetables or whole grains, or in a marinade.

4. Avocado oil

If you love avocados, why not try avocado oil? Avocados and avocado oil are rich in healthy monounsaturated fats.

Avocado oil has excellent nutritional value at low and high temperatures. Avocado oil has a higher smoke point than olive oil, so it’s better for cooking over high heat. Can be used for sautéing, sautéing or grilling. The neutral flavor of avocado oil makes it a good choice for baking.

5. Walnut oil

Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid.

This oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich and pronounced nutty flavor and is ideal for salad dressings and as a flavor enhancer to finish a dish. Walnut oil is great for desserts and other recipes that benefit from a nutty flavor.

6. Sesame oil

Sesame oil is a staple in Asian and Indian cooking and is on the list of heart-healthy cooking oils. It is another polyunsaturated fat. Sesame oil has known anti-inflammatory and antioxidant properties, which can help reduce the risk of cardiovascular disease and atherosclerosis.
It has a high smoke point, which makes it good for high-heat cooking, such as stir-frying, but it has a strong flavor.

7. Grape seed oil

Grape seed oil is low in saturated fat and has a high smoke point. Making it a healthy option for all types of cooking and grilling. Its nutty yet mild flavor is also suitable for salad dressings or grilled vegetables.

Like flaxseed oil, grapeseed oil contains omega-6 polyunsaturated fatty acids. Grape seed oil also contains vitamin E, which acts as an antioxidant to help fight free radicals. It is a key vitamin for the support of the immune system. 1 tablespoon of grapeseed oil is an excellent source of vitamin E.

8. Sunflower oil

Sunflower oil is high in unsaturated fats and low in saturated fats. Research shows that choosing sunflower oil over an oil high in saturated fat can lower LDL cholesterol and triglyceride levels. Like grapeseed oil, 1 tablespoon of sunflower oil is an excellent source of vitamin E.

Oils to limit or avoid

1. Coconut oil

This oil is controversial. In fact, coconut oil, which is solid at room temperature, is about 90% saturated fat, but some believe that not all saturated fat is created equal. It contains a large amount of medium-chain fatty acids, which are more difficult for the body to break down into stored fat. Another benefit: A study published in March 2018 in the BMJ Open found that the oil significantly increased HDL cholesterol levels, although not all studies came to the same conclusion.

That said, coconut oil can also raise LDL cholesterol levels, according to a study published in January 2020 in Circulation, and that’s not good news. If you want to use coconut oil for cooking or baking, do so in moderation, within the recommended limits for saturated fat intake, and as part of a broader healthy diet.

2. Partially hydrogenated oils

The main source of harmful trans fats in the diet is partially hydrogenated oil. It is found in processed foods. These artificial trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

Small amounts of trans fat can quickly build up in your arteries if you’re not careful.

3. Palm oil

Palm oil is made up of roughly equal parts of saturated fat and unsaturated fat. Since it is semi-solid at room temperature, it is often used in processed foods in place of partially hydrogenated oils. And that’s not necessarily a bad thing, considering it’s lower in saturated fat than butter and contains no trans fat.

However, when cooking, palm oil should not be your first choice, especially if you can easily choose to use oils that are lower in saturated fat. Also, people with diabetes should be very careful about their intake of saturated fats (because they are more prone to heart disease) and avoid fat sources such as palm oil.

The use of palm oil also raises ethical concerns, according to the World Wildlife Fund, as palm oil production has been linked to deforestation and unfair labor practices.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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