Why is good cooking oil important?

 When frying oil is heated, especially at high heat, it will eventually reach its smoke point. This is the temperature at which the oil becomes unstable and begins to deteriorate.

 When oil decomposes, it begins to oxidize and emit free radicals. These compounds may adversely affect health and cause cell damage, leading to the development of disease.

 Additionally, oils that reach their smoke point release a substance called acrolein, which can produce an unpleasant burnt taste. In addition, acrolein in the air may pose a danger to the lungs.

 It is also important to consider the amount of cooking oil processed, as it can affect the quality of the cooking oil.

1. Olive oil

 The smoke point of olive oil is about 176 °C (350 °F). This is a common cooking temperature for many recipes, especially baked goods.

 Olive oil has long been used as the gold standard for cooking oil in kitchens around the world. This is mainly due to its versatility. It has a peppery and grassy flavor and can be used for baking, sautéing or cold sauces.

 Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acids found in olive oil are monounsaturated fats called oleic acid, which, according to research, may have anti-cancer and anti-inflammatory properties.

2. Avocado oil

 The smoke point of avocado oil is approximately 271°C (520°F), which is ideal for high heat cooking such as frying.

 Neutral and avocado-like, it can be used in the same way as olive oil. It also contains a nutritional component similar to olive oil and contains high levels of the heart-healthy fat oleic acid.

 Some animal studies have shown that compounds in avocado oil can help lower blood pressure, LDL (bad) cholesterol, and triglycerides. Higher levels of these can increase the risk of heart disease.

3. Sesame oil

 The smoke point of sesame oil is about 210°C (410°F).

 It is rich in the heart-healthy antioxidants sesamol and sesaminol and has many benefits, including potential neuroprotective effects against certain diseases such as Parkinson's disease. A small study of 46 people with type 2 diabetes,

 Plus, it found that 90 days of sesame oil significantly improved fasting blood sugar and long-term biomarkers for glycemic control.

4. Safflower oil

 Safflower oil has a high smoke point, around 510°F (265°C).

 Safflower oil is made from safflower seeds. It is low in saturated fat and high in unsaturated fat.

 One study found that daily use of safflower oil can improve inflammation, glycemic control, and cholesterol in postmenopausal women with obesity and type 2 diabetes.