Everyone knows about the benefits of vegetable oils today, and we have plenty to choose from: the assortment is so rich that buyers of the former, “Soviet” times could not even imagine that there are so many types and varieties of vegetable oils in the world, and surprisingly tasty and healthy .
Vegetable oil is necessary for a person for good nutrition, as it contains polyunsaturated fatty acids that protect our cells from negative influences and destruction, as well as many vitamins and nutrients.
And how to choose from all this abundance the oil that will really benefit?
First of all, any oils are used to be divided into refined and unrefined. And if earlier, several decades ago, unrefined oil was considered almost a product for the poor, today the situation has changed dramatically, and it is unrefined oils that are considered the best and healing, and about refined oil they say that there is nothing useful left in it. Where is the truth?
The usefulness of vegetable oil depends mainly on its composition, the ratio of fats and acids, and these parameters remain practically unchanged even after refining. So, the benefits of oil should not be judged from this point of view. Nevertheless, the stages of refining are also different, and here you need to learn how to understand.
Why is oil refined?
Why refine the oil if it does not affect its composition? First of all, this is done in order to make it neutral, almost tasteless. This may seem completely unnecessary, but you should not generalize too much - after all, oil in cooking is used to prepare many dishes, and they are completely different, both in composition and in the method of preparation. Dressing salads and some snacks is better with unrefined oil, since these dishes are not cooked, besides, the oil will add extra flavor to the salad.
If vegetable oil is used for cooking hot dishes, for frying or baking food, then unrefined oil can do more harm than good - due to the formation of smoke, burning, foam, unpleasant odor and taste. Unrefined oil, when overcooked, can also contribute to the formation of certain harmful substances in food, especially at high temperatures.
Oil refining methods
Vegetable oil in modern industry is refined in two ways: physical and chemical. The physical method usually involves the use of adsorbents, and the chemical method involves the use of alkalis. Most often, the chemical method is used, because it is simpler, better worked out, and the quality of the resulting product is also easier to control.
Manufacturers of oil refined in this way assure that consumers have nothing to fear, and no harmful impurities enter the composition of the final product, because the safest alkalis allowed for food processing are used in production. In addition, the oil is well washed, and even traces of chemicals do not remain in it. I really want to believe that this is actually the case ...
What is the difference between refined and unrefined oils?
Refined oil differs from unrefined oil not only in taste, or rather, in its absence, but also in that it does not smoke and does not form foam when cooking hot dishes.
Oil frying
At the very least, in order for the refined oil to start smoking, the pan must be fairly hot. The temperature at which one or another oil begins to smoke is considered the smoke point, and it must be said that it is different for different oils.
In the process of frying, if the oil smokes and burns, carcinogens are formed, and everyone has heard about their harm. For example, acrolein, the simplest aldehyde, formed in fumes over a hot frying pan, has a toxic effect on the mucous membranes of the eyes and irritates the respiratory tract, which leads to the development of various inflammatory diseases.
If a cook constantly breathes acrolein fumes when preparing dishes, then in the end he will acquire a whole bunch of chronic diseases, besides, the quality of the prepared dishes will be far from the best. So for frying, you need to use only refined oil, and do not overheat the pan.
Other harmful substances, such as fatty acid polymers and free radicals, are also formed at the smoking point of oils, and they remain in the composition of cooked dishes. If you often eat such dishes, then this can lead to chronic health problems, including the development of oncology.
The brown skin on the fried potatoes we love so much contains acrylamide, a substance that also has carcinogenic properties and can even destroy DNA. Most of the acrylamide is formed if you deep-fry potatoes for a long time - for example, as they do at McDonald's.
What is not contained in overcooked meat or fish: heterocyclic amines are formed inside the piece, which can cause heart disease, and in burnt roast - polycyclic carcinogens with a large amount of carbon. Most often this happens if the oil is not used for the first time, and the pan is very hot.
The next carcinogens that are often formed during frying are peroxides, and most of them are formed when frying with sunflower oil, which is so common in Central Russia. Therefore, it is best to use olive oil for frying - it practically does not form carcinogens. No wonder the Mediterranean diet, in which the main vegetable oil is traditionally olive, is considered the most beneficial for health.
Based on the above, it is not difficult to understand that oil, both refined and unrefined, must be used correctly - and then problems with nutrition and health will not arise.
Which oil is healthier: refined or unrefined?
And yet, you should know that it is unrefined vegetable oils that are most useful, obtained by cold pressing at low temperatures - not higher than 45 ° C. These oils have a rich color, a characteristic smell for each type and a real, natural taste.
It is difficult to overestimate the benefits of using such oil, but some rules must be remembered.
You can not store "live" oil in heat, in the light and in the open air - so it will quickly lose all its beneficial properties, become cloudy, become bitter and tasteless, and only harm the body.
Unrefined oil generally has a short shelf life - and, perhaps, this is its main drawback, so it is better to store it in the refrigerator, in a glass bottle, and not use it after the expiration date.
Refined oils are the most commonly found in our retailers and can last much longer. However, no matter how manufacturers assure us, many refined oils contain almost no vitamins, and few useful substances; this is especially true for hot processed oils up to 200°C. Perhaps that's why some refined oil manufacturers tell consumers that it can be stored in the light and it won't go bad—because there's almost nothing to go bad.
So, refined oil should be used only for frying and baking foods, and add unrefined oil to salads, vinaigrettes, snacks and seasonings - this way you get all the best that is in vegetable oil from nature.
Gataulina Galina
for women's magazine website
When using and reprinting the material, an active link to the women's online magazine is required
Nutritionists have been talking about the benefits of vegetable oils for a long time. Therefore, many people who monitor their health prefer to use them rather than animal fat or butter. More recently, several decades ago, on the shelves you could see 2-3 different types of vegetable oil. Now, from the variety of names and brands of various vegetable oils, it simply dazzles in the eyes.
However, all products on sale are presented in two main groups: this is refined vegetable oil and unrefined oil, the differences between which are not fully known to anyone. In addition, both products are tasty and healthy, so it doesn’t make you think too much why they are divided into two types. However, they have significant differences that you need to be able to understand. So which oil should you choose? Let's figure it out together:
Refined and unrefined - which one to choose?
The thing is, you need both. They are simply meant for different purposes. Let's talk about this in more detail:
Both one and the other type of product are made from the same plant material. The only difference is the degree of purification. For example, refined oil is the most refined. In the process of its industrial production, it goes through several stages of technological purification. In addition, it is refined. After that, the oil becomes suitable for heat treatment. It can fry a variety of foods, and it does not foam or smoke when heated.
The unrefined oil is refined by very limited mechanical filtration. Therefore, it retains most of the nutrients, but is not used for frying in cooking. It is used to dress salads and snacks.
Most housewives are sure that unrefined is healthier, therefore it is more preferable. Is it so? Let's talk more about the nutritional value of both types of product.
Properties of unrefined oil
The most useful product with a healing effect is considered to be a product made by cold pressing at a temperature not exceeding 40 - 45 ° C. This oil has a darker color, it is odorous, and sediment forms at the bottom of the bottle. At the same time, it is tasty and very healthy.
However, one must be aware of a significant drawback of this particular product. For example, since unrefined "live" and biologically active, it has the ability to quickly deteriorate. It becomes cloudy, bitter, subject to rapid oxidation. Therefore, it is not stored for a long time and quickly loses its healing qualities.
Therefore, when using unrefined vegetable oils, remember a few rules:
Store the product bottle at room temperature, in a dark place, tightly closed to prevent air from entering. Air and sunlight destroy useful substances, cause turbidity, worsen taste.
Do not store it for a long time, as unrefined oil is not intended for this. Be sure to keep this in a glass bottle. So it keeps longer.
Never use it for frying. During the boiling of oil, a huge amount of carcinogens is formed, which adversely affects health. In addition, when heated, the oil hisses, splashes and smokes. This product is intended for oral medicinal use and salad dressing, not frying.
properties of refined oil
Basically, on sale you can find various types of refined (purified) oils. During their manufacture, they are carefully processed and refined. At the same time, taste and smell are almost completely lost. Also, the product loses almost all the useful properties of "live" oil.
Since refined oil is deprived of biologically active substances, vitamins, has no natural sediment, it practically does not deteriorate. The product is not afraid of air, sunlight, so it can be perfectly stored for a long time in light transparent plastic bottles.
Refined vegetable oil is excellent for frying. It doesn't splatter, it doesn't smoke. But for dressing ready-made dishes, it is still better to use unrefined, which is rich in vitamins.
Although, of course, if refined is kept on a hot frying pan for longer, it will also begin to burn and smoke. In the process, harmful carcinogens are formed. Therefore, it is better to eat fried foods as little as possible.
All nutritionists recommend using refined oils for frying, stewing foods. It is preferable to cook on olive or rapeseed. These species are the least susceptible to oxidation, and their structure is not destroyed when heated. In order not to harm health, it is recommended to heat the oil no higher than 180 ° C. When the temperature exceeds this indicator, a slight smoke is observed above the surface of the pan. This indicates the beginning of the formation of toxic substances.
Well, for filling ready-made dishes, use fragrant, unrefined oil. However, many do not like this product. In this case, the essential fatty acids in it, vitamins can be obtained from nuts or sunflower seeds. For example, 1 tsp. oils will completely replace 2 tsp. seeds, 1-2 walnuts, 6 almonds or 2 tbsp. l. peanuts. Be healthy!
This is the most important information for those who decide to use natural oils. The first thing to know is what are the two main types of oils. What is the difference between them. And which oil is better to choose.
1. Types of natural oils
Everyone knows about the benefits of vegetable natural oils and their magical cosmetic effect. But not everyone knows that the same natural oil can be of several types.
Firstly, there are base oils (they are also called fatty oils) and essential oils (they are also called esters or oil extracts).
1) Refined- which has passed several additional technological degrees of purification.
2) Unrefined— passed only the primary mechanical filtration. They are also called oils of the first cold pressing or virgin oil (Virgin).
2. Usefulness of different types of oils
But does the degree of purification of natural oil affect its usefulness and how many useful substances and trace elements remain in it?
As it turns out, almost none. The usefulness of the oil is determined by the composition of the components that it contains. So, in the process of refining (additional stages of purification and filtration), the composition and amount of useful vitamins, fats and acids in it changes very slightly. Therefore, both types of oil are useful regardless of the degree of purification.
Of course in unrefined oil the amount of nutrients will be a little more. But not in all cases and not all people are suitable for unrefined oil. Why and what are the main differences, see below.
3. What are the differences between oils
So what is the difference between oils, if both types are equally useful for their use in cosmetic and health purposes?
First, the consistency. Unrefined oils are often more saturated and fatty in composition. Refined oils are softer and lighter in nature.
Secondly, the smell. Due to additional filtration and purification, refined oil is usually odorless. Unrefined - has a natural smell, each oil has its own. For example, unrefined coconut oil has a bright coconut flavor, while refined coconut oil has no smell.
Thirdly, color. Refined oils are usually colorless and usually have a clear yellowish tint. Unrefined oils often have their own characteristic color. For example, unrefined avocado oil has a green tint to the avocado fruit, while refined avocado oil has a transparent yellowish tint.
Fourth, the shelf life. Refined oils, due to the highest degree of purification, have a longer shelf life. Unrefined has the closest look to the original source, so its shelf life is shorter.
4. Which oil to choose
As noted above, unrefined oils are more saturated with useful substances, vitamins and microelements. Therefore, for cosmetic purposes it is usually better to use unrefined oil. But they are not always suitable for everyone.
Consider, When is it best to use refined oils?.
1) For children up to 2, 3 years old. For the delicate skin of a child, unrefined oils can be over saturated, there can be a glut. Refined oils are more neutral and are good for baby's sensitive skin.
2) For pregnant and lactating women. During pregnancy, a woman's body is more susceptible and needs psychological and physical peace. Therefore, it is better not to use unrefined oils during this period. For the sensitive and receptive body of a woman during this period, there can be many of them. Therefore, pregnant and lactating women are advised to use refined oils.
3) For sensitive, delicate, thin skin. If you have this type of skin, you need to see if there are many unrefined oils for you and how your skin will react to them. In most of these cases, the use of refined oils is recommended.
4) Susceptibility to odors. Almost all unrefined oils have a fragrance. Each oil has its own. If you are sensitive to smells, refined oils are for you. They don't have a smell.
5) In some cases, for massage and cosmetic mixtures. Perhaps when creating a mixture of fatty base oils and essential oils, you will want to get a certain aroma. In this case, it is necessary to determine whether the aroma of the unrefined oil is suitable for the overall composition of the aroma. If not, you can use refined oil.
Rich and aromatic olive oil, like wine, depends on personal preference. Residents of many regions have long been convinced of its unusual taste and beneficial properties, and the production of this product has become a profitable and large-scale process. The wide variety of products available in retail outlets around the globe often confuses the average consumer. Many buyers do not know which one to buy and which olive oil is healthier, because the taste of the product can vary greatly, and its price can fluctuate over a wide range.
Factors affecting the taste and beneficial properties of oil are:
- ripeness and type of olives;
- method and timing of harvesting;
- soil conditions and the place where the olives were grown;
- length of time between harvesting and pressing;
- spin technique;
- term and method of storage;
- package.
The choice of product should be determined depending on the above factors, as well as the ultimate goal pursued by the person. For example, to improve your health (when using the product raw), you should choose natural varieties, and using high-quality "extra-virgin" frying oil is likely to be a waste of money.
Types of unrefined olive oil
According to the standards of the International Olive Oil Council, there are three main varieties of this product (natural, refined and pomace), within each of which several types are distinguished.
All types of "extra-virgin" and "virgin" are a natural product of the first pressing, as a result of which about 90% of the juice of the olives is extracted. This unrefined olive oil, in the production of which chemical and heat treatment is not used. Virgin varieties are considered the most beneficial for health, but extra virgin has the best taste and aroma, and also contains the maximum amount of nutrients and vitamins, which causes its increased cost.
- "Premium extra-virgin olive oil" - due to its extremely low acidity and high quality, it is used raw in dishes in which its exquisite taste and aroma can be appreciated. This olive oil should be used as a dressing for salads, as a sauce for bread or as a condiment.
- "Extra-virgin olive oil" - has a characteristic fruity taste and can have colors from pale yellow to light green. Its acidity is not more than 0.8%. This unrefined oil is not used for frying, but is used as a dressing for cold dishes.
- "Fine virgin olive oil" - has good taste, and its acidity level is not more than 1.5%. It costs an order of magnitude cheaper than the previous two, but is as close as possible in quality and can be used raw.
- "Virgin olive oil" - is also a natural unrefined product, the acidity of which is less than 2%. It is used both for cooking and as a dressing or sauce.
- "Semifine virgin olive oil" - olive oil with an acidity of not more than 3.3%. Most often used for food preparation.
Olive oil not suitable for human consumption (due to bad taste or smell, acidity level above 3.3%) is sent for further refinement. It can be subjected to thermal and chemical treatment, as well as filtration. After processing, the oil loses its specific smell and taste, and its acidity level is about 0.3%, which increases the shelf life of the product. This is its only main advantage. The composition of refined olive oil includes only a small amount of useful substances that can benefit the human body.
Unrefined olive oil is much healthier than refined olive oil. It has a strong aroma and taste, a large amount of nutrients and vitamins, and its consumption in its raw form can improve the functioning of many physiological systems of the body and prevent the development of serious medical problems.
The main health benefits of unrefined oil are:
- Improved sex life.
- Prevention of cardiovascular diseases.
- weight loss
- Prevention of the development of diabetes.
- Improving metabolism.
- Slowing down the aging process of the skin.
- Prevention of the formation of gallstones.
- Strengthening the human immune system.
- Prevention and slowing down the development of cognitive impairment, including Alzheimer's disease.
- Improvement of the digestive tract.
- Prevention of the development of cancerous tumors.
In addition, natural olive oil has an anti-inflammatory effect, improves the condition of the skin and hair, and its use during pregnancy can improve the psychomotor reflexes of the child being born, which also indicates the undeniable benefits of this product and the need to introduce it into the diet on an ongoing basis.
Based on materials
- bodyandsoul.com.au
- recipes.howstuffworks.com
Vegetable oil is used everywhere: housewives cannot imagine the process of cooking without it; cosmetologists widely use it as the basis of skin care products; some people are even treated with oils. Which of them is useful: refined or unrefined oil? What products are used for production? What are the benefits of vegetable oils? There are a lot of questions about this product.
What is useful vegetable oil
The beneficial properties of vegetable oils have been known for a long time. However, this product is very insidious, because if used improperly, it can cause significant harm to the body.
It is worth using vegetable oils in the diet, because they contain many useful elements, the main of which are polyunsaturated fatty acids. They protect the cells of the body from adverse effects. In addition, vegetable oil does not contain harmful cholesterol - fat of animal origin. The use of vegetable oils will saturate the body with vitamins and nutrients.
The production of vegetable oil is now not limited to sunflower seeds, numerous oilseeds are suitable for this: flax, olive, rapeseed, sesame, even shea. In addition to the general beneficial qualities, each of these oils contains a unique composition of vitamins and minerals.
Harm and contraindications
Despite the fact that vegetable oil is very useful, there are a number of restrictions regarding its use. So, with caution it is worth adding it to the diet of overweight people, because it is very high in calories - about 1000 kcal per 100 grams.
Also, do not get carried away with vegetable oils for people with diabetes and cardiovascular diseases.
With problems with the liver and biliary tract, after undergoing operations on the liver and gallbladder, it is worth using vegetable oil with caution.
We will make a reservation that you should not completely exclude this product from the diet, because it is very useful for the body.
Childhood is by no means a contraindication to the use of vegetable oil: it is mandatory in the diet of a child from the first year of life. Some children, if they are not gaining enough weight, are prescribed the product mentioned already from 5-6 months.
Important point! When using vegetable oil, it is worth remembering that it can cause significant damage to any organism if it has been heated to a temperature of 100 degrees and above, as well as if stored improperly. In no case should vegetable oil with a rancid taste or sediment be used - this indicates the oxidation of the product. Unrefined oil is not suitable for frying: when heated, hazardous substances are released that can cause cancer.
Wrongly chosen vegetable oil can harm the body: unscrupulous manufacturers sometimes pass it off as technical, unsuitable for food. In this matter, you should not chase after a product that is too cheap. It should also be remembered that for the production of soybean or rapeseed oil, genetically modified raw materials can be used, the harm to the body of which has not been fully studied.
Vegetable oil production
The production of vegetable oil takes place according to the following scheme. First, the selected oilseeds are pressed or extracted. Sometimes both of these methods are used: first, the raw material is squeezed out, and then extraction is used. This is due to the fact that pressing cannot achieve the extraction of everything that a culture can give. The extraction process takes place with the use of auxiliary chemicals, which are then removed from the finished product. Thus, unrefined oil is obtained.
Refining: what is it
The refining process is necessary so that the unrefined oil, specific in taste, becomes tasteless and odorless. As a rule, such a product is necessary for the preparation of certain dishes so as not to interrupt the taste of other products. Oil is refined in two ways: using alkalis (chemical) and using adsorbents (physical).
More often, manufacturers use the first option because of its simplicity and the ability to control the quality of the product at all levels. It is worth noting that although alkalis are used to purify the oil, consumers should not be afraid. Firstly, all chemicals are only substances permitted for the food industry, and secondly, even they are well washed out of the finished product afterwards.
Which oil is better: refined or unrefined
In terms of the content of vitamins and other useful substances, unrefined vegetable oil outperforms refined oil. Indeed, during the cleaning process, a number of useful properties are lost. The crude product contains the same beneficial substances and taste as the plants from which it is produced. This makes unrefined oil a real pantry of vitamins.
However, this oil is not suitable for frying. Here you need to use refined, because it does not smoke and does not foam during the incandescent process. But still, you should be more careful: do not overcook food or reuse cooking oil. This is fraught with receiving a fair dose of carcinogens.
For salads, unrefined oil is ideal, the benefits of which for the body are maximum. As a rule, refining takes place at a high temperature, reaching 200 degrees, which destroys almost all useful trace elements.
Another quality that distinguishes refined and unrefined oils is their terms and conditions of storage. The crude product is recommended to be stored in the refrigerator in a bottle that does not let in sunlight. It has a very short shelf life. Refined oil can be stored longer at room temperature in a transparent container.
Unrefined oils in medicine
In addition to cooking, unrefined oil is widely used to treat certain ailments. This is not surprising, because this product contains a large amount of useful substances.
The ability of vegetable oil to remove harmful bacteria from the body is widely used. To do this, it is enough to dissolve a small amount of it in the mouth every morning. After 15 minutes, spit out the oil. This simple procedure will help keep the body clean and youthful.
On the basis of unrefined olive and sunflower oils, a medicine for the common cold is made. It is enough to mix the products in equal proportions and insist a tablespoon of dry rosemary in them. After 21 days, nasal drops will be ready.
To improve the functioning of the digestive system, it is enough to take a tablespoon of any unrefined oil three times a day. This procedure normalizes the stool, cures constipation.
By infusing hot red pepper in a glass of any crude oil, you can prepare a good remedy for joint pain.
Frostbite will help relieve unrefined olive oil: just drop it on the affected areas. Under no circumstances should it be rubbed.
Olive oil unrefined
"Liquid gold" - this is what olive oil is called for a large number of useful properties that it has. The benefits of olives have been noticed since the ancient world. What is this oil used for?
- The oleic acid found in olive oil can lower blood cholesterol levels. This makes it a useful product for people with cardiovascular disease. In addition, unrefined olive oil can strengthen the walls of blood vessels.
- Despite the high calorie content, this product is easily digested. In addition, it reduces appetite, helps the gastrointestinal tract, and also speeds up metabolism. This makes this product an assistant in the fight against excess weight.
- It is unrefined olive oil that pediatricians recommend giving to children. Firstly, it is well absorbed, and secondly, it helps to retain calcium in the bones.
- Linoleic acid, contained in olive oil, is a real storehouse of beneficial properties. It has not only a regenerating and wound-healing effect, but also helps to tone the muscles. Linoleic acid will help restore vision, improve coordination, and overcome psychological disorders.
- Antioxidants and linoleic acid make olive oil an effective tool in the prevention of malignant tumors.
However, remember that everything is good in moderation. So, only 3 tablespoons of the product per day are useful for overweight people - everything else can adversely affect health and contribute to body fat.
Olive oil is a good choleretic agent, so people suffering from liver and gallbladder diseases are not recommended to use it.
Sunflower oil, unrefined
Refined and unrefined sunflower seed oil is the most affordable. Of course, it is worth giving preference to the unrefined. It has all the qualities and beneficial properties of vegetable oils. In addition, this product contains a large amount of vitamins and fatty acids. It helps to normalize lipid metabolism, reduce bad cholesterol in the blood. Due to these qualities, unrefined sunflower seed oil (in moderation!) is valued by nutritionists. It not only promotes weight loss, but also normalizes digestion and stool.
Coconut oil, unrefined
Unrefined coconut oil is a unique product. Unlike others, it is able to retain its healing properties for a long time. In addition, this oil does not lose its taste even after repeated heating. This makes unrefined coconut oil a product with no contraindications.
In addition to vitamins and minerals common to all oilseeds, this product contains a unique natural moisturizer - hyaluronic acid. This makes it indispensable in cosmetology.
Another interesting feature of coconut oil is its inability to convert into body fat. That is why it is an ideal product for those who are on a diet.
