Bad fats and good fats. What food should be fried. Why is frying in oil bad? Is there a safe frying oil? What oil to cook food

Hello, dear readers!

Who among us does not take care of our health? And it's no secret that the key to good health is proper nutrition. To do this, you need to limit the number of fried foods on the table, more often introduce fruits and vegetables into the diet.

But sometimes you really want potatoes with a crispy crust or a piece of appetizing chop! So that another hearty lunch does not turn into a direct road to atherosclerosis, you and I need to know what kind of oil you can fry in without harm to health.

Scientific approach to vegetable fats

Many of you, dear readers, know the terrible words “cholesterol” and “carcinogens” that nutritionists scare us with. And most of all these harmful substances are in heat-treated vegetable oil.

If you consume a lot of fried foods, the accumulated cholesterol will contribute to the formation of plaques in the vessels. As a result, heart attacks, strokes, atherosclerosis and other diseases that our century suffers from.

Why do vegetable fats become dangerous after heating? Each oil has a smoke point when the active breakdown of fats begins. As a result, three new components are formed:

• ketones;
• peroxides;
• aldehydes.

They are very harmful to health and can even cause cancer. The more resistant the product to heat, the higher the smoke point. In turn, stability depends on the amount of saturated acids.

Most of them are in fats of animal origin (melted, creamy), but it is much more difficult to decide on vegetable fats.

When buying oil, you, dear readers, have often thought about what kind of oil to buy: refined or unrefined. What is their difference?

Refined is much more suitable for frying. During the purification process, excess water is removed from it, and the smoke point rises. The unrefined product is best consumed raw, adding to salads or watering ready meals.

There is another important indicator that determines whether vegetable fat changes its properties when heated to 110 degrees. It is called the oxidative stability index.

Palm oil has the highest value - up to 30 hours. But the decay of sunflower begins after 3-4 hours. Of course, you and I do not fry food for 3 hours. This indicator only says that it is better not to reuse sunflower fats.

Today on the shelves of stores you can find a large number various kinds oils:

• olive;
• linen;
• pumpkin;
• walnut;
• mustard and others.

You and I have to choose what you can fry on without harm to health. In order not to go through all the products on the shelves of supermarkets, let's focus on the five most affordable varieties.

Let's start choosing the oil for frying

Now we will find out what kind of oil is better to fry without harming our body. Nutritionists advise eating only those foods that grow in your area. This rule also applies to oils. Therefore, let's start with the most "native" - ​​sunflower.

Sunflower oil for frying - rather a minus than a plus

The very combination of the words "vegetable oil" among the inhabitants of Eastern Europe is associated precisely with a product obtained from sunflower seeds. It has a lot of unsaturated acids, and when fresh it is very useful.

However, during heat treatment, sunflower fats quickly pass into the stage of formation of carcinogens. If you still like to fry, try to keep this process to a minimum and in no case bring the liquid to smoke.

If you still choose sunflower oil for frying, never reuse it.

Linseed oil for frying - becomes poison

Many people have heard about the benefits of this oil. It often appears in recipes. traditional medicine, doctors and nutritionists recommend it to pregnant and lactating women. However, get maximum benefit can only be from a fresh product.

Flax seed medicine does not tolerate even the slightest overheating. It must be stored in a dark dry place: in case of contact with sun rays fats lose their properties. What is there to say about heat?

During heat treatment, linseed oil becomes rancid and turns into a real poison due to the large amount of unsaturated acids. It is better to add it raw to salads.

Olive oil is the best choice for frying

There is a widespread opinion that it is better to fry on olive than on sunflower: the former produces fewer carcinogens. Partly it is. Although olive oil contains 75% unsaturated fats, its smoke point is quite high: 240 degrees.

This oil does not smoke, and the products prepared with it are surprisingly tasty. So the best remedy for cooking meat or fish is not found.

Mustard oil - perfect for frying, but not very tasty

It has become known in Russia since the 18th century, and in England it was served to the table of kings as a delicacy. Today, this product is rarely found in cooking. The reason is the strong smell and unusual taste. At the same time, it does not burn, does not smoke and is excellent for frying.

This is the most dietary vegetable fat, valuable due to linoleic and linolenic acids in its composition. The oil obtained from mustard is recommended for people with diseases of the cardiovascular system, atherosclerosis.

Palm oil for frying - I wouldn't use it

Meet this product at pure form in our stores - a rarity. But it is part of many low-quality products and is considered very harmful. At the same time, frying with palm fat is more beneficial than sunflower oil.

Most of it is saturated fat, and the smoke point is 230 degrees. The only problem that exists in relation to this tool is its massive industrial production and low quality, so it is very difficult to track its impact on health.

If you still decide to fry in vegetable oil, it is better to choose olive oil from all the products available in our latitudes. Just choose a refined product specifically designed for this purpose. This is how you maintain your health and longevity.

Ekaterina Chesnakova was with you with garlic, fried potatoes and a salad.

P.S. I'm on a diet, I really want to eat 🙂

When preparing their signature dishes, good housewives pay attention not only to taste qualities products and their cost, but also on useful qualities ingredients. It is believed that fried food is unhealthy. For some diseases, it is recommended to completely exclude dishes prepared by frying from the diet. But sometimes you really want to pamper yourself and loved ones with a ruddy crispy crust!

In this article we will analyze the differences between oils, the technology for their production. This will help you understand which oil is best for cooking fried foods without harming your health.

What oil can you fry in and what can you not?

The safest are fats and oils, consisting of saturated and monounsaturated fatty acids. They are safer for frying and do not emit toxic substances.

What oil is not recommended for frying food? Oils with a low content of saturated acids should not be used for frying. They are unsuitable, because under the influence of high temperatures they react with oxygen. As a result, dangerous compounds are formed - free radicals, which increase the risk of developing cancerous tumors. Unsaturated acids are found in unrefined vegetable oil, which is better to spice up salads. In addition, unsaturated acids reduce the risk of blood clots.

Therefore, unrefined vegetable oils should not be used for frying. Whereas refined oils are much better for this cooking process, as such oils are specially processed and are more resistant to heat.

Oils for frying

It must be said that frying in the same oil several times in a row is impossible. Each time, the oil oxidizes more and more and forms substances that threaten health. Therefore, the remaining oil must be drained. The reuse of frying oil is unacceptable. An exception is ghee, which does not contain impurities, antioxidants and other additives, and therefore does not form carcinogens and does not spoil food. In addition, ghee does not burn at high temperatures (we will talk about the process and temperature of burning oil for frying below).

Analysis of chemical processes

When deciding on the suitability of oil for frying, it will not be superfluous to recall chemistry.

There is such a thing as "temperature (t) burning oil for frying" or "smoke point". This is t, at which oil is oxidized and hazardous substances are released - carcinogens that can cause tumor processes. This is accompanied by the burning of oil and the release of fumes (stench). Such a dish is not only tasteless, but also poses a threat to the body.

How do you know which oil is best for frying? The safest oils are those with the highest combustion temperature (120 to 180 °C). That is, those with a higher smoke point. The smoke point is minimal for unrefined vegetable oils, cold-pressed products. Such oils are used only for salads. Higher "smoke point" for refined oils and animal fats. To accurately determine this indicator, there are special tables.

Taste qualities of oils

The taste of oil depends not only on the quality and storage conditions of the feedstock, but also on the method of obtaining the oil. The most delicious and fragrant - unrefined oils. This is due to the high content of unsaturated fatty acids. For the same reason, they are not resistant to heat and are not intended for frying.

To increase the smoke point, the oils are subjected to purification (refining) and special treatment (freezing, deodorization). Such oils lose their natural taste and color. They become light and almost tasteless. But their resistance to heat increases. Such oils can already be used for frying without fear of disastrous consequences.

Rating of oils for frying

To decide which oil can be fried without harm, let's take a closer look at their individual varieties.

avocado oil

Withstands temperatures up to 270°C. That is why this oil can be safely advised to housewives. Due to the exoticism, the popularity of the product is not particularly high.

Coconut oil

Is frying with coconut oil allowed? Yes. The chemical composition of this oil is more than 90% saturated fatty acids. This increases its resistance to heat. The smoke point is 172-230°C. The oil retains freshness for a long time, does not deteriorate.

Coconut oil contains lauric acid, which improves the cholesterol profile (the ratio of useful and harmful lipid fractions in the blood). In addition, it inhibits the activity of pathogenic microbes.

The oil tastes good and provides long time feeling of satiety. Of all the variety, it is preferable to take the 1st pressing oil, since there is a higher content of vitamins and other useful substances.

Palm oil

It is represented by saturated fatty acids, therefore it is resistant to high t (up to 230 ° C). The best option- unrefined (not refined) oil of the 1st extraction. Its smoke point is close to coconut. Among other things, this oil is rich in vitamin E, which increases its nutritional value.

Rapeseed oil

You can freely fry on it, as rapeseed oil has a high smoke point (190-230 °C). It is preferable to use cold (1st) pressed oil. In contrast, hot-pressed oil undergoes a multi-stage chemical treatment, so it is less beneficial.

Linen

For frying, only refined oil can be used, which can be heated up to 232 °C. Due to the specific bitter taste, not all housewives like to use it.

Olive oil

Is olive oil good for frying? Yes, but there are nuances in the varieties of oil. Despite the fact that saturated acids make up only 14% of the composition, the smoke point of olive oil is quite high (200-240 ° C), so you can safely fry on it. How to determine which olive oil is best to use for frying?

Traditionally, it is believed that it is more useful to use extra virgin olive oil. It will be marked - Extra Virgin. In this oil, all useful properties are saved as much as possible. They can dress salads. Its use for frying is limited.

It is acceptable to fry foods with a high moisture content, such as vegetables, with cold-pressed oil. For their preparation, it is enough to use t 130-140 ° C. It is also permissible to fry meatballs and fish on it at t up to 160 ° C.

Products that require a higher cooking temperature (230-240 ° C) are prepared with refined (purified) olive oil.

Peanut

Depending on the method of obtaining the product - refined / unrefined oil can be used in the t range from 160 to 232 ° C. It tastes good and keeps well.

soybean

Suitable for cooking fried foods. Temperature range from 177 to 238 °C depending on the degree of purification.

Sunflower

The most popular among vegetable oils. Can you fry on it? It all depends on how the oil is processed. Unrefined is suitable only for salads, as it cannot withstand heating above 107 ° C. Refined oil remains stable up to t 227 °C. Deodorized oil is the best option for frying among sunflower oils. Its smoke point reaches 232°C.

corn

Has a pleasant taste. Suitable for cooking fried foods. Unrefined oil can be heated up to 178°C, refined oil up to 232°C.

Clarified butter or butter

Butter can be consumed not only fresh, it is also great for frying. It contains fat-soluble vitamins E and A, as well as linoleic acid, which reduces inflammation and helps to reduce weight.

The composition of butter is 68% saturated and 28% monounsaturated fats. The smoke point is 120-150 °C.

The disadvantage of classic butter is that it contains sugar and proteins that are subject to rapid combustion and darkening. To prevent this process, you need to cook over low heat. An alternative is to use ghee or Indian ghee lacking this property.

Ghee can be obtained by yourself. For this butter boil on low heat. First, the evaporation of moisture occurs, then the darkening of the protein and sugar. The oil turns dark golden.

The resulting solution is removed from the stove and filtered through gauze. Protein and sugar settle on the gauze fibers, and the purified oil is poured into the prepared container. Now it is ready to use.

We have analyzed the most common types of oils and orientated you in right choice frying oils.

Each housewife can choose the best frying oil for herself, based on criteria such as taste / heat resistance / price / availability.

Cooking without oil is becoming more and more popular these days. Is it possible to fry in a pan without using oil? It turns out you can. To do this, you need to purchase a frying pan coated with a special Teflon or ceramic layer. This will make food healthier and oil consumption more economical.

Supermarket counters offer such a wide selection of vegetable oils that they literally discourage modern housewives: it is difficult to choose which oil to fry in.

Maybe cook with avocado seed oil? Does meat fried in sesame oil taste better? Almond, flaxseed, coconut, soy, grapeseed ... Just a dizzying variety!

What oil to fry: advice from chefs from different countries

Let's turn to the advice of chefs from different countries to decide which oil is best for frying.

Italian chefs, along with Spanish and Greek, most often use for cooking olive oil. This is mainly due to the fact that a large number of olive trees grow in the Mediterranean.

However, olive oil is really a healthy and dietary product. It contains monounsaturated fatty acids, in particular oleic acid, which, according to scientists, reduces the level of "bad" cholesterol.

But you should not assume that olive oil is the most valuable vegetable oil: it is inferior to flaxseed oil in terms of the content of omega-3 unsaturated fatty acids, and sunflower oil in terms of vitamin E content.

Most often, olive oil is used for dressing salads, making sauces. However, it is quite possible to fry in olive oil, unlike, for example, from linseed oil, which is recommended to be used only cold - add to cereals, salads.

When frying in any oil, you should take into account the so-called “smoke point”, which each oil has its own. Olive oil has a relatively high smoke point (about 190°C), so it is quite suitable for frying.

Top tip from chefs- do not wait until the oil begins to smoke: firstly, the oil loses its properties when heated, and secondly, it is dangerous for the cook who inhales the fumes.

What kind of oil is fried in Asia

Soybean oil is the most popular in Asian cuisine. It has a high smoke point, therefore, it is excellent for frying and high temperatures, it contains 50-60% polyunsaturated fatty acids. In addition, the use of this type of oil has a positive effect on nervous system person.

Soybean oil used for frying vegetables, shrimp, fish and even meat, it gives dishes an interesting delicate taste.

In China, stir-frying is also popular - when a cook fries food in hot oil very quickly, stirring constantly. For this roasting technique, Asian chefs most often use peanut butter. Peanut butter is convenient in that it is consumed four times less for frying.

When choosing which oil to fry in, pay attention to peanut butter. Peanut butter has a high smoke point, so it is suitable even for deep frying and almost does not burn out. But do not forget that peanut butter has a pronounced smell and taste and can be a strong allergen.

France is a trendsetter not only in clothes, but also in the kitchen. High french cuisine- these are escalopes, duck breasts, sauteed chicken with vegetables. Such popular French dishes are usually cooked over high heat or deep-fried. Therefore, French chefs use oils with a very high smoke point for cooking.

Corn oil used for frying in a pan, olive oil - for cooking delicate sautéed dishes and stir-fry dishes, on rapeseed oil it is better to fry the fish, and sunflower, corn or even grape seed oil used for deep frying.

1. When frying, heterocyclic amines are formed, which adversely affect cardiovascular system. Do not overheat oil and products to minimize the absorption of harmful substances.
2. If the oil smokes heavily in the pan, it is better not to use it and replace it with new one.
3. Sunflower oil is quite versatile, but for cold dishes it is better to use unrefined oil with a more distinct aroma of seeds.
4. In order to increase the shelf life of vegetable oils (sunflower, olive, linseed), you can add grape seed oil to them - it is resistant to oxidation.
5. Olive oil easily absorbs all kitchen odors, so it should be stored in a cool, airtight container.
6. Sesame oil is widely used to prepare exotic dishes of Oriental and Asian cuisine. It is better to fry in light oil, and dark oil should be used cold.
7. Use oil in reasonable doses, because the most important advice from chefs is that food should not only be tasty, but also healthy!

Refined vegetable oil

The cheapest oil that is in every store. It has a relatively high smoke point, lacks saturated fat, has little to no flavor of its own, and is seemingly ideal for frying.

But there is one caveat. This is not too advertised, but as one of the stages in the extraction of vegetable oils, which are then subjected to purification, a chemical method is often used - the seeds are treated with chemicals in order to extract the maximum oil from them.
Cleaning and deodorizing oil is also not a mechanical, but a chemical process, so the oil that is squeezed from seeds and the one that is on the supermarket shelf do not have much in common. In general, this oil can be used for any frying, but if there is such an opportunity, I would advise you not to get carried away with it.

When to fry in refined vegetable oil:
when it is necessary to avoid the appearance of foreign flavors;
when you are deep-frying or at a high temperature.

Can you fry in olive oil?

When asked if it is possible to fry in olive oil, the answer is unequivocal: yes. Olive oil is one of the best for frying - it can be heated to very high temperatures (170-180 degrees) without splitting and losing its valuable properties.
In order for food fried in such oil to benefit the body, you should understand all the intricacies of the process.

Olive oil is high in calories, does this mean that foods will become more caloric during frying?

Olive oil contains about 900 kcal per 100 ml. But at the same time, it almost entirely consists of unsaturated fatty acids.

Unlike saturated ones, they are well absorbed by the body. It is believed that the main component of olive oil - oleic acid - helps to reduce the level of "bad" cholesterol and increases the level of "good". In addition, it improves digestion and metabolism.

Due to its high heating temperature, olive oil allows you to cook food faster, which means more nutrients are retained. The protective layer formed on the surface of the proteins does not allow a large amount of olive oil to penetrate inside.

As a result, the products do not become more fatty, and vitamins and minerals are preserved. Thus, the calorie content of the dish does not increase, but the benefits remain.

Which oil is better to fry, extra virgin or refined

Extra virgin olive oil of the highest class (first pressing) preserves the maximum useful properties. It is best to add it to salads as a dressing.

The heating temperature of this oil allows you to fry foods with a high water content, such as vegetables, without harm. They are cooked at 130ºС-140ºС. Food cut into pieces or quick preparations, such as egg dishes, potatoes, meatballs, convenience foods, dishes in batter or breadcrumbs, are fried at a temperature of 160ºС-180ºС. They can also be fried in this oil.

Refined olive oil is more suitable for frying food at high temperatures (up to 230ºС-240ºС). Remember that dishes cooked with a crispy crust are no longer healthy. In addition to frying, there are other methods of heat treatment, such as stewing, baking or steaming. They are more suitable for a healthy lifestyle.

Whatever oil you choose, make sure it doesn't burn in the pan. In this case, it forms harmful substances with carcinogenic properties.

Is it possible to fry in olive oil mixed with sunflower

Perhaps such a product will cost you less, after all, natural extra virgin olive oil costs quite decent money in our country. But frying on such a hybrid of oils is impossible.

All because of the difference in combustion temperature - it is lower for sunflower oil, and it will begin to smoke when the olive oil is just warmed up. Consequently, we will again receive substances that are toxic to the body.

Olive oil frying secrets

Culinary experts recommend using dishes with a small diameter and high walls for frying in olive oil. This will allow you to use more oil in a smaller area, as it expands when heated.

Products should be laid out gradually, in order to avoid a sharp drop in oil temperature. They must be dry so that the oil does not splatter. In addition, you can pre-marinate meat in it, including for cooking on charcoal. So it will become more juicy and tasty.

Reuse of oil in a pan is acceptable if it has not been heated above 190ºС.

Keep frying oil in the refrigerator

It is known that over time, oils lose their properties and deteriorate. It is best to use them within the first year after manufacture. If you put olive oil in the refrigerator, a natural sediment appears in it. This is not harmful - the precipitate completely disappears when heated.
A dry, dark and cool place without extraneous odors is more suitable for storing oil.

Conclusions:

There is a misconception in our country that extra virgin olive oil cannot be heated to the temperature required for frying, although the maximum heating temperature for olive oil is 210°C, which is much higher than the required 177°C for frying. Frying with olive oil has been widespread in the Mediterranean for centuries.

Frying with unrefined olive oil when brought to a boil does not harm and does not significantly change the chemical composition of the oil at the maximum heating temperature, and is still useful due to the content of polyphenols and high level oleic acid, which remains stable and does not oxidize so easily.

Alternatives such as canola, soybean and corn oil are less stable, contain almost no polyphenols, and at high temperatures can break down into dangerous, toxic by-products due to accelerated oxidation. Olive, coconut and palm oils are the most stable fats when frying.

So: The maximum heating temperature of real olive oil is 210°C, which is much higher than 177-191°C, which is necessary for most types of heat treatment. If the acidity of the olive oil is high and/or contains impurities (which is often indicative of an inferior grade from most oil producers), the maximum heating temperature can be lowered to around 10°C. However, you should fry food using olive oil. High Quality and avoid mixing with other types of oils.

When to fry in olive oil:

when you need to give the product a pleasant aroma of olive oil;
when the roasting temperature can be high.

Can you fry in butter?

Often in recipes we are recommended to fry this or that product in butter. Sometimes this is dictated by the future taste of the whole dish, and sometimes by concern for our health. After all, it is known that mixing butter and vegetable oil during frying is harmful for the stomach, and for the liver, and for blood vessels.
Therefore, if the recipe, for example, provides for the addition of sour cream or cream, then it is safer to use butter when frying.

However, many housewives claim that it burns in a frying pan, and when they meet such recommendations in the recipe, without hesitation, they use margarine. This is the worst thing you can do! Although frying on it is more convenient, margarine is much more harmful than if you mix animal and vegetable fats.
It is he who increases the risk of heart attack and stroke, is deposited on the body in the form of extra pounds and contributes to the manifestation of cancer.

In addition, the taste of a dish prepared using margarine is strikingly different from when natural butter is used. Therefore, if it is written: “fry on butter”, then you need to do just that.

Butter is about 80% fat, the rest is made up of various impurities such as milk protein and water. It is rich in vitamin A, but also in saturated fats, which make up about 50% of the total oil. When butter is heated, the same impurities begin to burn in it rather quickly, and the butter begins to darken and emit a nutty aroma.
Frying on butter is very convenient if you want to quickly get a golden crust, and if you do not allow the butter to overheat, the products fried on it acquire a pleasant taste.

At the same time, let's not forget that everything said above refers to real butter: alas, some manufacturers add low-quality vegetable fats to it, which is immediately visible if you dissolve a piece of such butter in a pan.

When to fry in butter:

when you need to slowly simmer foods in oil;

when the roasting temperature is not too high.

How to fry in butter so that it does not burn?

1. First of all, if the cooking time is short, then it will not have time to do it. For example, if you cook scrambled eggs.

2. If we fry longer, then we should not heat the pan too much. The algorithm is this: put the pan on the fire; wait until it warms up well; put a piece of butter; when it melts, put the desired product; then reduce the heat and continue cooking, not allowing the oil to burn.

Here is a very popular advice on the net (I myself used it several times):

3. But what to do if the dish has to be cooked for quite a long time? Here you have to work a little.
Let's make melted butter. We will prepare it only once, but we will be able to use the fruits of our labor for a very long time.

Look, I deliberately threw 2 pieces of butter on a hot frying pan, and took a picture. In the photo: on the left - the usual from the store, on the right - melted. The usual starts to burn very quickly, the ghee melts without burning.

How to melt butter properly?
This can be done in an ordinary thick or ceramic frying pan over low heat, and in a stainless (but not aluminum!) saucepan with a thick bottom, if you intend to heat a lot of oil at once in reserve.

I do it differently. I put a piece of dense fabric folded in half in a saucepan on the bottom, pour water and put it on fire. I put the butter cut into pieces in a glass jar and put the jar on the cloth.
That is, I cook ghee in a water bath.
About 450 grams of the original product fit into a half-liter jar.

After the water boils, I reduce the heat to the smallest, so that the boil is barely noticeable.
If this is not possible on your stove, then I recommend another method so that the glass jar does not burst. You can use two pots of different sizes so that one of them is a few centimeters smaller than the other in diameter.
Pour water into a large saucepan, put the smaller one inside, so that it rests on the sides of the large one with its handles, and is immersed in water.
This is another version of the water bath.

The oil melts pretty quickly, but this is not the product that we want to get, and therefore we are waiting for the foam to appear on top. It is not worth removing it immediately, since for some time under the influence of temperature the milk protein will still be separated.

After about half an hour (or more), carefully remove the foam, turn off the heat and let the oil cool slightly.

We cover a fine sieve with gauze or a wide bandage folded 4 or 8 times, and carefully pour the oil into another bowl.
Make sure that a white mass does not go from the bottom, otherwise it will be necessary to strain again.

Strained product can be stored in the refrigerator to use if necessary. What remains unstrained, put in the refrigerator and wait for it to harden.
You will see that a thick layer of butter has formed on top, and regular milk on the bottom. This oil can also be used, but do not store it for a long time.

We still have foam. In order not to fool my head, I immediately spread it on bread and eat it with pleasure. No foam - no problem.

It should also be mentioned that the longer the oil is heated, the longer it can be stored without a refrigerator.

Ghee can be used in baked goods, sandwiches, cereals, pasta, and other dishes where you would normally put butter.
And most importantly, you can fry in such oil. The taste of ghee is different, however, many people like it even more than usual.
In addition, it does not contain milk proteins, and therefore everything that is cooked with it can be safely eaten by people with lactose intolerance.

And, of course, ghee (or ghee) - you can buy. Such oil can be stored for a long time and is actively used in Indian cuisine and other cuisines of Southeast Asia, as well as in traditional medicine. Like regular butter, ghee contains a high amount of saturated fat, but unlike its cousin, it has a high smoke point of about 250 degrees, which makes it suitable for deep frying.
In general, it can be a good idea to keep a small jar of ghee in the fridge for occasional frying - like butter, it works great for sautéing or simmering vegetables, but won't burn if you accidentally overheat the pan.

When to fry in clarified butter (ghee):
when you need to quickly get a golden crust;
when you need to slowly simmer foods in oil;
when you need to give the product a pleasant nutty flavor;

According to pistashka.ru, kuking.net, vitaportal.ru, arborio.ru

"Oil". Film from the cycle "Food alive and dead"
The next issue of Sergey Malozyomov's documentary series "Food alive and dead" is dedicated to butter. Which one to choose - fashionable olive or traditional sunflower?
When should you be afraid of the words "palm oil" on labels? The authors of the program visited the place where they make this frightening product for many.
What are trans fats? Why are they so far feared differently in Russia than in Europe and America? What diseases do they lead to and why can ordinary pastries be fatal?
And also - the rehabilitation of butter. Why did scientists put it back on the list of healthy foods?

Interesting fact:

Scientists do not recommend cooking with sunflower oil
Cooking with vegetable oils releases hazardous chemicals that cause cancer. This conclusion was made by British researchers from Oxford University.

Such popular vegetable oils for cooking among many millions of housewives, such as sunflower and corn, when strongly heated, release carcinogens that can lead to the appearance of tumors and other dangerous diseases. British scientists recommend that people fry food in olive oil, coconut oil, butter or just lard.
A series of experiments disproved the popular notion that vegetable oils containing polyunsaturated fats, including sunflower oil or corn oil, which are very popular in Russia, are healthier than saturated fats, which are rich in animal products. Scientists have found that heating vegetable oils leads to a higher concentration of aldehydes, which are associated with cancer, heart disease and dementia.

The researchers found that the content of toxic carcinogens in the traditional English dish Fish and Chips (fish and chips), fried in vegetable oil, is 100-200 times higher than the daily limit set by the World Health Organization and considered safe for humans. In contrast, frying with butter, olive oil, or lard produces significantly lower levels of aldehydes. Most low level released when cooking in coconut oil, as shown by experiments.

And one more thing: many people know that you can’t heat food in a pan in which something with oil has already been fried. Scientists from the University of the Basque Country conducted experiments that proved that the danger of reusing oil is not only in hitting the liver.

The Basques burned vegetable oils of three types - sunflower, olive and linseed (they heated sunflower and olive oil for 8 hours a day, and flaxseed for 20) and then analyzed them chemical composition food fried in this oil.

It turned out that food contains aldehydes that have come from vegetable oils, resulting from the decomposition of fatty acids. Some of them came out with the steam, but a significant part still remained in the food. Meanwhile, these aldehydes cause malignant tumors, as well as Alzheimer's and Parkinson's diseases.

Be careful! Don't fry twice with the same oil.

The products contain useful and necessary substances for us: proteins, fats, carbohydrates, vitamins and minerals. Under the influence of temperature, some of them are destroyed, but this does not mean that it is better to eat foods raw. Firstly, it is not always tasty, and secondly, it happens dangerous - unheated food may contain harmful bacteria. Well, and finally, thirdly, raw is difficult for usdigest and assimilate . We figure out what methods of cooking will help to make food tasty and preserve nutrients as much as possible.

For a couple

The best option for those who eat a balanced diet and want to save time on cooking.

• Products are not exposed to high temperatures and do not burn, as they are processed with hot steam. Consequently, useful macro- and microelements retain their structure better.
• Carcinogens are not formed - substances thatnegatively affect on DNA and cause dangerous changes in them.
• No need to use oil: products tend to absorb it (especially protein), as a result, the calorie content of the dish increases.
• This is convenient: the steamer has several tiers in which you can cook several dishes at once, and there is also a delayed start mode. That is, if you want to get up in the morning and immediately eat porridge, this can be easily arranged: put all the ingredients in the device in the evening and set the ready timer for the right time, then the device will do everything on its own.

cook

In terms of benefits, this is the second method after steaming. Suitable for cooking fatty foods: they become less caloric, as part of the fat goes into the liquid.

Adviсe

• Starchy vegetables (potatoes, carrots, beets, Jerusalem artichoke) and pasta lose their structure during cooking and become more caloric due to the partial destruction of complex carbohydrates that are part of them. The way out is to cook them al dente, that is, a little undercooked.
• If you cook vegetables (broccoli, cauliflower, spinach), do not pour a lot of water - so the loss of nutrients will be minimal.
• If you are making broth, you can drain the water 2-3 times to make it less rich.

Read also Potatoes, beets and carrots: 5 recipes from appetizer to dessert

Extinguish

This is cooking in a small amount of water. Sometimes sour cream, cream or butter is added, but not as much as when frying.

This is a great way to cook something more delicious than just boiled. Nutrients are preserved due to the low boiling point - they are always extinguished over low heat.

Bake

The main advantage of baking is that you can set the exact temperature (unlike, for example, cooking on the stove), at which the products will retain their beneficial properties. It is desirable that it does not exceed 150-200 ° C, and ideally is in the range of 70-100 ° C. The cooking time in this case will increase, but it can be spent on other things - the oven is convenient because it does not require constant monitoring.

Adviсe

• Before baking, do not fry or boil foods - send them to the oven raw.
• If you want to reduce the calorie content of the dish, cook on a wire rack with a drip pan underneath.
• Vegetables (carrots, potatoes, zucchini, beets, green beans, broccoli, cauliflower) are best cooked with their skins on and not overcooked to prevent them from becoming too soft. Firstly, slightly crunchy vegetables are tastier, and secondly, they retain more vitamins.

How best not to cook (or cook, but rarely)

The most harmful way is frying. Due to the high temperature (usually 130-140 degrees), most of the macro and micronutrients are destroyed, and the number of calories is increased due to the oil that the products absorb in the process.

Although sunflower oil is the most common cooking oil, it is recommended to limit its use as much as possible. The reason lies in the fact that sunflower oil contains a significant amount of omega-6 fats - unlike omega-3 fats, regular consumption of omega-6 negatively affects health.

Alternatives to sunflower oil include unrefined olive and coconut oils, as well as cheaper canola oil. As for frying with olive oil, it is important to note that although it loses some of its beneficial properties when heated, its composition does not change - as a result, the body receives Omega-9 fatty acids that are classified as safe for health.

Why is sunflower oil harmful?

Any type of sunflower oil (including unrefined oil) is approximately 60-80% omega-6 fats. Although these fats do not cause direct harm to the body, their use in large quantities disrupts metabolism, significantly increasing the body's need. In contrast, omega-9 fats from olive oil do not increase this need.

Research suggests that the best ratio of omega-3 and omega-6 fats is 1 to 1 - in order to balance the harm of sunflower oil, 10 g of omega-3 fats should fall on each tablespoon of this oil, which is equivalent. In reality, most people do not think about it, consuming Omega-3 and 6 in proportions of 1 to 10 or even 1 to 20.

Omega-6 and Omega-3 imbalance

The result of an imbalance of Omega-3 and 6 is the occurrence of all kinds of micro-inflammation in the body and disruption of cell regeneration processes (1) . The situation is aggravated if the diet is initially deficient in Omega-3 - which is quite typical. In fact, to maintain health, sunflower oil should be used in extremely small quantities.

Unfortunately, refined sunflower oil and corn oil similar to it are widely used not only in convenience foods and fast food (hamburgers and french fries are fried on them), but also in most ordinary restaurants. The reason is cheapness, long shelf life, neutral taste and ability to tolerate high temperatures(about 200-250˚C) without burning.

Can you fry in olive oil?

Safe alternatives to sunflower oil are olive oil and canola oil. These oils consist predominantly of omega-9 monosaturated fatty acids, which are neutral for health and do not affect the balance of omega-6 and omega-3. However, the main question often becomes whether it is safe to fry in olive oil and whether it loses its properties when heated.

The good news is that although when olive oil is heated to high temperatures (and frying means heating above 200˚C), the antioxidants contained in it partially lose their properties, harmful elements do not appear in the composition. In other words, olive oil is safe both for frying food and for regular consumption in reasonable amounts.

Refined olive oil

It is also important to know that for everyday frying you do not need expensive cold-pressed olive oil at all - it is more suitable for adding to salads. For regular cooking, you can use refined olive oil or canola oil - they are much cheaper and are sold in any large supermarket.

However, remember that manufacturers often try to mislead consumers by releasing sunflower oil with the addition of olive oil. Unfortunately, most often the content of olive oil in such mixtures is no more than 5-10% - in other words, this is ordinary sunflower oil. Before buying, always carefully study the composition of the oil on the package.

Coconut oil for frying

In addition to olive oil, another good option for cooking is coconut oil. It perfectly tolerates high frying temperatures, has a pleasant taste and a unique fatty acid profile in its composition. Essentially, coconut oil is a plant-based version of saturated animal fats, but contains no cholesterol.

FitSeven has written at length about how a person's body is extremely reluctant to convert their calories into subcutaneous fat - making it ideal for a diet. Coconut oil fatty acids are mainly used by the body as a source of daily energy and a material for the synthesis of hormones (primarily testosterone).

Can you fry in butter?

Unfortunately, regular butter is completely unsuitable for frying, as it starts to burn at temperatures above 150˚C. An alternative may be, widely used for cooking in India and South Asian countries. Unlike butter, ghee tolerates high temperatures well and has a much longer shelf life.

Cooked with ghee, food acquires a pleasant caramel flavor and amber color, and the oil itself contains a large amount of vitamin A and vitamin E. You can buy ready-made ghee butter or cook it at home from regular unsalted butter. Separately, we note that there are practically no harmful Omega-6s in ghee oil - since they are not found in milk either.

***

The worst choices for cooking are sunflower, soy and corn oils containing in its composition a large amount of omega-6 fatty acids harmful to metabolism. The best oils for frying are olive, coconut and canola oils (including refined versions of these oils), as well as ghee butter.

Scientific sources:

1. The Shocking Truth About Sunflower Oil,
2. Why it's best not to cook with extra virgin olive oil,
3. debunking the common myths about palm oil,