How to make the right choice when it comes to vegetable oils? There is no need to look on the shelves for the lowest calories: vegetable oils all contain the same amount of fat (about 99% lipids). “Main sources of vitamin E and lipids, they also contain valuable omegas,” explains Jean-Philippe Zahalka, pharmacist expert in phytotherapy and author of Complete Dictionary of Vegetable Oils*. “This is the case of polyunsaturated essential fatty acids (omega 3, omega 6) not synthesized by the body and which require a dietary intake. Our menus are therefore absolutely provided with them, qualitatively and quantitatively, to avoid a deficiency particularly in the construction of cell membranes, in the transport of energy and in the protection of the cardiovascular system. As for non-essential monounsaturated fatty acids (omega 9), they are often insufficiently synthesized, although they participate in the cholesterol regulation and the protection of cardiovascular diseases.
Read more> Omega 3, omega 6: these fats are essential for your body, here’s where to find them
What are the best vegetable oils for cooking and in what quantities?
If many swear by olive oil, it may be interesting to look at less common vegetable oils, also rich in interesting fatty acids, such as hemp oil, camelina oil, for variety, tastes, but also the intake of these essential food products. How to make the right choice between olive, rapeseed, chia and hemp oil? Here are some tips on the benefits, vitamins, conservation and appropriate amount.
Hemp oil: brain fuel
Origin of hemp oil. Extracted from the seeds of agricultural hemp.
Fatty acid composition. Omega 9, 13%. Omega 6, 57%. Omega 3, 16%.
Vitamins. B1.
Its benefits. Its omega 3 (especially ALA, alpha-linolenic acid, converted by the body into DHA, docosahexaenoic acid), particularly beneficial for the brain, promotes concentration and memory.
Cooked or raw? Raw, on a green salad or raw vegetables, for its fruity taste. 1 to 2 teaspoons per day. To buy in organic stores.
To conserve. Keep in the refrigerator after opening because it is very sensitive to oxidation.
To vary with…
– perilla oil, raw. Coming from an aromatic plant of the thyme family, it has a nutty flavor. Its fatty acids have an anti-inflammatory and protective action on the vascular sphere. ½ to 1 level spoon per day. In an organic store.
Read more > My plate, core asset
Olive oil: cholesterol regulator
Origin of olive oil. Extract from the fruit of the olive tree.
Fatty acid composition. Omega 9, 73%. Omega 6, 13%. Omega 3, 1%.
Vitamins. A, B, E and minerals (calcium, sulfur, phosphorus, iron, manganese).
Its benefits. A “healthy” oil par excellence, featured in the famous Cretan (or Mediterranean) diet, it has been the subject of numerous studies demonstrating its benefits against cardiovascular disorders and arterial thrombosis. To lower the level of bad cholesterol (LDL), it should be used as often as possible instead of butter, margarine and animal fats.
Cooked or raw? Both of them. Raw, it enhances the taste of seasonal tomatoes and is essential to make a delicious pesto. To cook, it is better not to go above 180 ° C so as not to deteriorate. 1 to 2 tablespoons per day. In large areas.
To conserve. In a dry place, protected from light in an opaque glass bottle or metal container.
To vary with…
– Rice bran oil , raw or cooked. Its antioxidants also help lower “bad” cholesterol while maintaining “good” cholesterol. 1 to 2 teaspoons per day. To buy in organic or Asian stores.
– walnut oil, raw Hypocholesterolemic, protects the arteries and fights hypertension and inflammation. 1 spoon per day. To buy in supermarkets.
Read more > Choose the right olive oil
Camelina oil: protection against cardiovascular disorders
Source of camelina oil. Extracted from the seeds of a plant of the cruciferous family.
Fatty acid composition. Omega 9, 15%. Omega 6, 17%. Omega 3, 34%.
Vitamins. E.
Health benefits. Research has shown that it fights inflammation and cardiovascular disease at 1 tsp. spoon / day. Indeed, its high content of omega 3 (superior to omega 6 which is not lacking in a balanced diet) covers the entire recommended daily intake.
Cooked or raw? It is only used cold. Its light asparagus taste, which may surprise you, goes well with sushi, steamed fish, beef tartare or even a crunchy artichoke/broccoli salad. 1 spoon per day. In an organic store.
To conserve. Refrigerate and consume quickly as it goes rancid quickly.
To vary with…
– Rapeseed oil, raw Well balanced in omega 3, 6, 9, rapeseed oil is hypocholesterolemic and protective of heart and brain health. 1 spoon per day. In large areas.
– chia oil, raw or cooked. It is the vegetable oil with the highest content of omega 3 (60%), the fatty acids that we lack while our consumption of omega 6 is too high. Therefore, it helps to rebalance the balance and thus prevent cardiovascular risk (excessive cholesterol, diabetes, inflammatory diseases, etc.). 1 to 2 tablespoons per day. In an organic store.
Also read > 3 vegetable oils to take care of yourself
Jean-Philippe Zahalka posted Complete Dictionary of Vegetable Oils, ed. Du Dauphin, 2022.