Cold-pressed oils are also called native oils and must not be heated to high temperatures
They owe their bad reputation as fat smackers to their high calorie density. As a source of energy, they therefore take the lead among foods. One gram of fat provides our body with nine kilocalories, more than twice as much energy as carbohydrates and protein (four kilocalories per gram).
In addition to the energy supply, fats are responsible for many important body functions. The body can only absorb vitamins such as A, D, E and K with the help of fat. They protect our body from the cold and are essential for hormone production.
These foods support the heart and circulation
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Oil or fat? What’s the difference?
Edible oils are all oils and fats that are suitable for human consumption. They are obtained primarily from the seeds, kernels and fruits of plants but also from animal components. The difference between oil and fat lies in the strength depending on the room temperature. Oils become liquid at a temperature of 20 degrees Celsius. Fats are solid or semi-solid at room temperature.
Furthermore, oils and fats differ according to whether they are obtained from vegetable or animal sources. The vegetable fats include, for example, coconut oil or palm oil. Popular salad oils such as olive, rapeseed and sunflower oil are liquid at room temperature and are therefore considered to be vegetable oils.
Animal fats are primarily those fats that are obtained from the slaughter of animals. These include beef tallow as well as goose and pork lard. Animal fats also include milk fat, which is contained in dairy products such as butter and cheese. Animal oils are created as by-products of fishing and are known as fish oil and fish oil.
How do cold-pressed oils differ from refined oils?
Cold-pressed oils are obtained by mechanically pressing out the oil-containing plant components without the use of heat. Like the magazine’s online portal "eat&Drink" reports, the resulting oil is only filtered and bottled. This way, all the aromas and vitamins are preserved.
Cold-pressed oils are also called native oils and must not be heated to high temperatures. If the temperature is too high, the healthy ingredients are destroyed and toxic substances can form if the oil begins to "smoke". Always consume native oils as quickly as possible as they go rancid quickly. They can be kept in the refrigerator for up to six months if sealed.
Refined oils are obtained by pressing seeds, fruits or kernels of a plant under heat. Even the smallest oil residues can be removed by adding chemical solvents. The advantage of this procedure is the significantly higher oil gain. After this process, the oil is thoroughly cleaned. This is called refining. Although the oil produced in this way can be heated up and has a longer shelf life, it has also lost most of its flavor and vitamins.
What are saturated, unsaturated and polyunsaturated fatty acids?
Fats are made up of fatty acids. These fatty acids are atomic chains which, depending on their structure, are called saturated, monounsaturated or polyunsaturated. With saturated fatty acids, there are single connections between the individual atoms. Monounsaturated fatty acids are characterized by a double bond. Polyunsaturated therefore means that there are several double bonds between the building blocks, like the health portal "netdoctor" explained. But what does that mean for our health?
Saturated fat
Saturated fatty acids are mainly found in animal fats and thus in meat and dairy products. In contrast to unsaturated fatty acids, they can be produced by the body itself and mainly serve as a source of energy. If we ingest too much of it through food, excess fat is deposited in the unwanted fat deposits on the abdomen and hips.https://123helpme.me/argumentative-essay/ They also increase the level of cholesterol in the blood. Above all, the level of harmful LDL cholesterol increases, which collects in the blood vessels and can block them.
Monounsaturated and polyunsaturated fatty acids
Unsaturated fatty acids cannot be produced by the body and must be taken in through food. Monounsaturated fats have a beneficial effect on our health as they lower the LDL cholesterol in the blood. Monounsaturated fatty acids are mainly found in rapeseed and olive oil.
Certain polyunsaturated fatty acids are also known as essential fatty acids. They include the omega-3 and omega-6 fatty acids. Essential means that they are vital for our body. They also reduce the cholesterol level and thus reduce the risk of cardiovascular diseases.
Omega-6 fatty acids are increasingly found in sunflower and soybean oil. Omega-3 fatty acids are found in abundance in linseed and rapeseed oil as well as in fatty sea fish such as herring and salmon.
Trans fatty acids
Trans fatty acids result from the industrial processing of vegetable oils. The liquid oils, which are rich in unsaturated fatty acids, are hardened. This has a negative impact on health. The beneficial properties of unsaturated fatty acids are lost during industrial processing. According to the German Nutrition Society (DGE), trans fatty acids increase the harmful LDL cholesterol in the blood and lower the good HDL cholesterol.
Recommendations for the use of fats and oils
The rule of thumb is loud "pharmacy magazine": The more liquid a fat is, the higher the proportion of unsaturated fatty acids. You should therefore prefer to use vegetable oils and avoid animal fats. High-fat sea fish are an exception. Also pay attention to "hid" Fats, which are often hidden in baked goods, ready meals and salad dressings. When cooking at home, low-fat preparation methods such as baking in the oven, grilling and cooking are recommended.
Oils and Fats: An Overview
Vegetable fats and oils
NameShort descriptionUnsaturated fatty acidsSaturated fatty acidsUseOlive oilOlive oil is obtained by pressing the kernels and pulp of olives and is produced throughout the Mediterranean region. The taste and price can vary greatly depending on the variety, degree of ripeness of the fruit and the manufacturing process. "Extra virgin olive oil" denotes the first grade of oil. In the meantime, however, most of the oils in the German trade have this name, as the quality standards for olive oil have been greatly reduced in accordance with EU guidelines. Quality-conscious customers should therefore pay attention to the information on the peroxide number and the proportion of free fatty acids. According to "time online" this information is only given for very high quality oils.
77% monounsaturated fatty acids
9% poly-saturated fatty acids
14% saturated fat
Cold-pressed oil for salads and cold starters.
Refined oil for frying and deep-frying.
Unsuitable for baking.
Sunflower oil is made from the seeds of the sunflower and is a real all-rounder in the kitchen. As a native oil it tastes mild and nutty, as a refined variant it is almost neutral in taste. Due to its high polyunsaturated fatty acid content, it is an important part of a healthy diet.
27% monounsaturated fatty acids
65% polyunsaturated fatty acids
8% saturated fat
Cold-pressed oil for salads, dressings, sauces and for stewing vegetables.
Refined oil for frying, baking and deep-frying.
In the past, rapeseed oil could only be used for industrial purposes due to its high bitter content. After new varieties of rapeseed were bred, it found its way into our diet. With its mild aroma, it is very versatile. Rapeseed oil contains a lot of vitamin E and is rich in monounsaturated fatty acids. When buying, look out for the bronze, silver and gold awards from the German Agricultural Society (DLG).
66% monounsaturated fatty acids
27% polyunsaturated fatty acids
6% saturated fat
Cold-pressed oil for mild dressings, mayonnaise and pestos with intense herbs.
Refined oil for frying, baking and marinating meat.
Linseed oil is obtained from the seeds (linseed) of flax. Typically, linseed oil has a slightly nutty, hay-like taste. It cannot be stored for long and can taste bitter after just a few weeks. Linseed oil is particularly valued for its health benefits, as it is rich in omega-3 fatty acids. Only cold-pressed oil is used for nutrition.
18% monounsaturated fatty acids
72% polyunsaturated fatty acids
10% saturated fat
For cold dishes such as salads or as an addition to quark with jacket potatoes.
Linseed oil must not be heated.
Thistle oil has a nutty aroma and is produced by pressing the seeds of the safflower. It is characterized by its high content of polyunsaturated fatty acids, but is very sensitive to heat.
12% monounsaturated fatty acids
78% polyunsaturated fatty acids
10% saturated fat
For use in salads or for steaming vegetables.
Safflower oil must not be heated.
Peanut oil is a typical component of Asian cuisine, but it is also becoming increasingly popular in this country. The cold-pressed oil has an intense, fruity-nutty aroma. In contrast, the refined oil has a neutral taste and is very heat-stable. It is particularly suitable for the preparation of wok dishes.
50% monounsaturated fatty acids
31% polyunsaturated fatty acids
19% saturated fat
Cold-pressed oil for dressings and refinement of vegetables.
Refined oil for frying, baking and deep-frying.
Pumpkin seed oil is obtained from the roasted kernels of the Styrian oil pumpkin, an Austrian variety of the garden pumpkin. It is one of the most expensive vegetable oils because the yields are very low and so is the name "Styrian pumpkin seed oil" is a protected designation of origin. It has a very intense nutty aroma and goes best with cold dishes. The oil is always sold in dark bottles because it is very sensitive to light and becomes bitter when exposed to the sun.
34% monounsaturated fatty acids
47% polyunsaturated fatty acids
19% saturated fat
For salads, raw vegetables and to refine desserts.
Pumpkin seed oil must not be heated.
Walnut oil is used to refine dishes, especially in French cuisine. It is made from ripe walnuts and has an intense, nutty aroma. The most valuable oil is obtained through cold pressing, which is the best way to preserve the taste of the nuts. Since it has a very low smoke point, it is not suitable for cooking and frying. With cold dishes, it should only be used sparingly because of its intense taste. Store the oil in a cool, dark place, otherwise it will go rancid quickly.
18% monounsaturated fatty acids
72% polyunsaturated fatty acids
10%
saturated fat
With salads and raw vegetables
Walnut oil must not be heated.
Grape seed oil is obtained from the seeds of ripe grapes and has a fine, mild taste. To produce one liter of oil, two tons of grapes are needed, which is why it is one of the very expensive vegetable oils at around 35 euros per half liter. Regardless of whether it is produced by hot or cold pressing, it can be heated very high.
22% monounsaturated fatty acids
75% polyunsaturated fatty acids
13%
saturated fat
Is particularly effective with salads and cheese.
Suitable for roasting and baking.
Coconut oil, also known as coconut oil, is made from the pulp of the coconut. It is solid at room temperature and melts at around 25 degrees Celsius. The oil is characterized by its mild aroma with a slight coconut note. In contrast to other vegetable oils, it has a very high proportion of saturated fatty acids, which is why it has long been considered unhealthy. The high proportion of lauric acid makes up for this disadvantage, as it is easy to digest and has a positive effect on health.
6% monounsaturated fatty acids
2% polyunsaturated fatty acids
92% saturated fatty acids Whether native or refined: Coconut oil is ideal for frying, baking and deep-frying because of its extreme heat resistance.Argan oilArgan oil is extracted from the seeds of the argan tree, which only grows in southwest Morocco and is threatened with extinction. For this reason and because of the laborious production of the oil by hand, it is one of the more expensive oils. If you want to play it safe with the quality, buy organic argan oil with the label "cold-pressed" or "native". The oil has an aromatic, smoky taste and is mainly used as a seasoning oil. It is also increasingly used in cosmetics because of its positive effect on the skin.
45% monounsaturated fatty acids
35% polyunsaturated fatty acids
20% saturated fat
For the cold kitchen, for refining salads, pasta, meat and desserts.
Suitable for cooking and frying.
Palm oil is made from the fruits of the oil palm and is also known as palm fat. Cold-pressed, raw palm oil can be recognized by its orange-red color and has a sweet, mild aroma. Refining gives the oil a light, clear color. Palm oil is the most widely grown vegetable oil in the world and is found in a wide variety of processed foods and cosmetics. Red, unrefined, palm oil has a high concentration of vitamin A, carotenes and tocotrienols. The latter denote a form of vitamin E, which has a strong antioxidant effect.
46% monounsaturated fatty acids
8% polyunsaturated fatty acids
46% saturated fat
Cold-pressed oil for salads and cold dishes.
Refined oil for frying, baking and deep-frying.
Animal fats and oils
NameShort descriptionUnsaturated fatty acidsSaturated fatty acidsUseButterButter is usually made from cow’s milk by separating the cream from the milk. The cream is whipped, which causes the fat lumps to separate from the liquid. The fat is then kneaded further until a homogeneous mass, the butter, is created. Butter may only have a maximum water content of 16 percent and a minimum fat content of 80 percent so that it can be labeled as butter according to the EU regulation.