Olive oil is one of the healthiest foods around, but it turns out that ordinary lard will easily wipe his nose!
Sunflower oil harm
The fact that lard can be healthier than olive oil was established by British scientists from the University of De Montfort. They conducted a number of studies concerning the effect of vegetable oil on the human body.The researchers said that while the benefits of such a product are well known, cooking with oils such as olive, corn, and sunflower is unhealthy. And that's why…
Scientists have come to the conclusion that vegetable oil is extremely useful only in its raw form. When fried, such a product releases aldehydes - substances that have a detrimental effect on our body.
The authors of the study gave a striking example: they claim that fish cooked in vegetable oil (sunflower, corn, olive) contains 200 times more aldehydes than safety standards allow.
Eating toxic aldehydes or inhaling these toxic compounds increases your risk of cancer and various heart diseases.
Perhaps the best thing to do for your health is to give up sunflower oil. British researchers say that it is better to use lard or butter for cooking.
This conclusion is supported by the results of a 20-year study of the composition of chemicals that are released when various edible fats are heated.
Pork lard contains monounsaturated fatty compounds that do not emit toxic substances when heated.
The fat contains polyunsaturated arachidonic acid, which has a number of useful properties: it has a positive effect on the functioning of the brain, kidneys, heart, and also removes harmful cholesterol from the blood.
Also, this product contains a large amount of vitamins A, D, E, as well as carotene. This subcutaneous fat helps maintain immunity and improves overall body tone, especially during the cold season.
Many people know that you cannot reheat food in a pan in which they have previously fried with oil. Scientists say that food reheated in old oil contains harmful substances that result from the decomposition of fatty acids.
Some of them came out with steam, but a noticeable part still remained in food. Meanwhile, these aldehydes are the cause of malignant tumors, as well as Alzheimer's and Parkinson's diseases.
For this reason, British scientists advise using lard and lard for dishes that require processing at high temperatures.
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Traditionally, two types of animal fats are used in the diet - lard and butter, and therefore it is worth comparing them. Lard, in comparison with milk fat, contains less saturated fatty acids, more polyunsaturated and almost twice as much monounsaturated oleic acid. The latter is of particular importance for humans, because this acid takes part in the formation of its own fats by the body.
Since fat contains more monounsaturated acids, it is more resistant to oxidation, which occurs under the influence of various factors - atmospheric pollution, radiation, smoking, an active lifestyle, and the like.
This is important, because the activation of oxidation processes is undesirable, due to the fact that it is a harbinger of the onset of many pathological conditions of the body: the development of atherosclerosis, the appearance of neoplasms, secondary immunodeficiency states, and the like.
Lard, in comparison with butter, is less atherogenic, since the cholesterol content in it is two times lower (0.1% in lard and 0.19% in butter). In addition, the presence of more saturated fatty acids in milk fat also causes an increase in blood cholesterol. Lard is also less atherogenic because the ratio of cholesterol and phospholipids in it (1: 3.3) is close to optimal (1: 4). For comparison: in butter, this ratio is 1: 2.
You should pay attention to one amazing property of linoleic acid, which is more in lard. Fats enriched with it reduce the risk of myocardial infarction due to the fact that they reduce the level of atherogenic lipoproteins in the blood (which causes the development of atherosclerosis) and increase the level of non-atherogenic (which prevent the deposition of cholesterol in the walls of blood vessels). This reduces the risk of developing coronary heart disease.
Comparative characteristics of these two fats indicate that lard as a food product has an advantage over butter. It is better preserved and less destructible. And yet I want to warn against the euphoric perception of such information. Traditionally, more than 40% of the energy value of products is covered in the diet of our compatriots due to animal fats. And this leads to an increase in the number of overweight people and to a high mortality rate from coronary heart disease.
From the point of view of proper nutrition, the fat content in the diet should be up to 30%, and from the point of view of preventive nutrition - no more than 25% of the daily energy consumption. The fact is that food fortified with fats tastes better and, at the same time, gives a feeling of fullness more slowly, which stimulates overeating.
Therefore, regarding fat, the advice is this: you should not overeat. But if you do not have excess body weight, coronary heart disease, then a few pieces of lard (30-50 grams) with black bread (vitamin E), garlic or horseradish (strengthen the walls of blood vessels, lower blood pressure) will be useful for you, and will also bring pleasant taste sensations.
You should not eat denatured lard (smoked, old, the one that was heat treated), since some of the fatty acids in it have passed from the active form to the passive one, which is harmful to the body.
It is important to understand that some types of oils tolerate heat treatment better and are ideal for frying, others, on the contrary, are ideal as a dressing and are not at all suitable for frying and deep-frying, and still others are a storehouse of nutrients. Let's take a look at which oils will be useful to us, and which ones can harm. Fry, of course, in vegetable oil. Those. in any case, not on creamy or any other fats. But again, we must remember that this oil should be very small. And if we can do without it for frying, then this is generally the best. What oil is better for cooking? Preparing lunch or dinner without vegetable oil is difficult. Olive oil is ideal with vegetable salads and fish snacks.Most housewives have long understood that frying, stewing and baking is much more profitable and tastier with natural oils. But which one to choose for each type of cooking? There are many types of vegetable oils that are used in food. However, not all oils can be used for frying.
Recent studies by European scientists have shown that in no case should you fry in flaxseed oil. The fact is that during the frying process, the fatty acids contained in flaxseed oil are converted into trans fatty acids, which are very dangerous for health.
These substances can provoke the development of cancer and indigestion.
It is best to fry in sunflower, corn, mustard or olive oils. Some nutritionists recommend frying in oil at the highest boiling point. From the point of view of medicine, of course, not cooking. This includes palm, but it is more customary to fry in olive, corn or soy (but special for frying). Their boiling points are: sunflower - 120-140, olive - 160, corn, soy - 180.
1.
When frying we use oils with a high combustion temperature and low fat content,
for example oils such as avocado oil, sunflower oil oil, corn butter, peanut oil, rapeseed oil, sunflower oil
2
.
When braising, we use any oils with a low fat contente.g. canola oil, avocado oil , safflower oil, corn oil, olive oil, walnut oil, peanut butter
3
.
Add any oils to salads,
both refined and unrefined,
but low in fat
Butter
Let's start the conversation with fat, which can be substituted for sandwich margarines - spreads. Nutritionists believe that there is no better solid fat for humans than butter. Milk fat, they say, is an extremely useful product, irreplaceable in the diet of most people, including those who suffer from cardiovascular diseases. Milk fat is especially useful for children whose digestive, immune and endocrine systems have not yet strengthened, as well as for people with liver and biliary tract diseases. Any Frenchman will tell you that it is best to fry in plain butter. This is one of the main "secrets" of French cuisine.
Unlike spreads, butter contains many biologically active substances useful for humans: vitamins (A, beta-carotene - provitamin A, E, D), micro- and macroelements, phospholipids, lecithin, sterols, etc. And since the production of butter milk fat is not exposed to high temperatures, these substances are in an active state.
Butter contains cholesterol, which many fear. However, in a daily portion of oil (25-30 g), it is only about 50 mg. And in small amounts, it is vital for the body to maintain the structure of cell membranes, the synthesis of steroid hormones, immune cells that protect the body from pathogenic microbes.
It is better to use butter in its natural form, spreading it on bread, cookies, pastries, adding to cereals and other ready-made dishes. Nutritionists do not advise cooking, let alone frying in butter, since even short-term high-temperature heating significantly reduces its biological value. The oil has emollient properties and has a soothing effect on irritated mucous membranes. Therefore, the medicine in the form of warm milk, honey and butter is an excellent remedy for angina.
Now butter is 90% fake. Pay attention to labels. If the butter has some name - "Kremlin", "Smolenskoe", "Vologda", etc. - it's better not to buy this. "Kremlin", for example, is bad margarine.
Of the trusted manufacturers, these are Butters Prostokvashino, Cheerful Milkman, Summer Day, Anchor, House in the village. The standard designation for butter is GOST 37-91. The date of manufacture and expiry date must be clearly printed and legible. When heated to a temperature of 100 degrees, the oil loses all its beneficial properties. It turns into unhealthy fat. But if you melt butter without heating it too much, and pour it over a dish, it will be not only tasty, but also healthy.
Melted butter
Ghee is not only a versatile fatty product for culinary products, on which it is good to fry cheesecakes and scrambled eggs, bake pies and other goodies. It also has medicinal properties: it stimulates the digestive processes, in particular, improves the functioning of the small intestine, favorably affects the functioning of the liver, and nourishes the brain.
In Russia, ghee has always been a popular fatty product and has been produced in significant quantities. Nowadays it is not often in stores, but it is not difficult to prepare it yourself.
How to cook ghee. Put the butter in a saucepan (preferably stainless steel) and melt over low heat. When the butter has melted, reduce the heat to low, ensuring that only a few bubbles rise from the butter. These bubbles form a foam, which must be periodically skimmed off with a spoon until the oil is clear and similar in color to vegetable oil and a dark brown sediment forms at the bottom of the pan. Pour the finished oil through a strainer into a clean glass dish, cool and seal. High-quality ghee should be yellow, smell and taste of milk fat and have a fine grainy texture.
The process of making ghee takes about two hours. The amount of the product obtained depends on the fat content of the reheated cow oil. From 1 kg of butter of 72.5% fat content, usually about 600 g of ghee is obtained, and from butter of 82.5% fat content - about 800 g. The resulting oil can be stored for up to a year in a dark place at a temperature of 2 to 6 ° FROM.
Pork fat
A good alternative to synthetic fats is lard. Our ancestors fried and stewed on it, melted pork fat was added to the dough for pies and other pastries.
Modern scientists have proven that moderate heating of pork fat is not terrible - when melted, its biological properties and digestibility only improve. You can not only fry on it, but also just eat it. Moderately salted lard with black bread and garlic is not only tasty, but also healthy.
Unlike other fats of animal origin, consisting mainly of saturated fatty acids, pork fat contains many useful unsaturated fatty acids, including arachidonic, which is rarely found in our diet. The ratio of saturated, mono- and polyunsaturated acids in it is approximately equal to 4: 5: 1, which is quite close to the optimal - 4: 6: 1.
Modern scientists believe that pork fat is one of the most complete among vegetable and animal fats. In terms of biological activity, it is 5 times higher than butter.
Short-term heating of fat during frying of products increases the digestibility of high-melting fats - beef and lamb, does not change the digestibility of lard and reduces the biological value of vegetable oils and butter. In this regard, ghee and lard should be used for frying. With prolonged heat treatment, not only the destruction of biologically active substances contained in fats occurs, but also the formation of toxic products of fatty acid oxidation. With repeated heat treatment, oils become carcinogenic.
So, the quality of beef and lamb fat improves when heated, vegetable oils deteriorate, and when pork fat is heated, nothing happens to it.
Vegetable oil
You can cook food not only with milk and pork fat, but also with vegetable oil, which has a high smoke point. This is what experts call the temperature at which oil heated in a pan begins to smoke. It is impossible to cook food in oil with a low smoke point: it produces many products of high-temperature oxidation of polyunsaturated fatty acids harmful to humans.
Ideal for cooking are olive, grape and high oleic sunflower oil - all of them consist mainly of oleic acid, which is sufficiently resistant to heat.
In principle, it is possible to fry on unrefined vegetable oil: sunflower, corn, etc., but only at a moderate temperature (150-170 ° C), which should not be exceeded. The fact is that they contain many polyunsaturated fatty acids, which, when heated above 180 ° C, begin to intensively oxidize with the formation of peroxides, ketones, aldehydes and other chemical compounds, which not only give the product an unpleasant taste and smell, but are also toxic substances. adversely affecting human health.
Palm oil can be a good alternative to hydrogenated cooking fats. So far, it is used mainly in the food industry, but it is quite suitable for home use. You can fry, bake on it, you can season salads with it.
Like lard, palm oil is composed primarily of thermally stable fatty acids, saturated palmitic and monounsaturated oleic, so it can withstand temperatures where most other oils begin to smoke and break down.
In addition to its high thermal stability, palm oil has other advantages. To begin with, it does not use benzene and other organic solvents, so it is environmentally friendly. Farther. Foods fried in palm oil have a beautiful golden color. In addition, palm fat has the ability to retain the smallest air bubbles on its surface, giving the finished product a delicate taste and friability. Therefore, palm oil is not only fried, but also added to the dough for cookies, cakes, muffins and other confectionery products.
Despite its excellent consumer properties, palm oil until recently was considered by many, and some continue to be considered almost the worst vegetable oil due to its high content of palmitic acid. There is really a lot of this atherogenic fatty acid in palm oil - about 50%. However, in the world of fat, things are not so simple. Biochemists have proven that the nature of their effect on the human body depends on the location of saturated fatty acids in triglyceride molecules (fat molecules). In palm oil, a significant part of palmitic acids is in the second, so to speak, position that is harmless to human health. It is interesting to note that the same position in the fat molecule is occupied by some of the palmitic acids found in cow's milk.
For several years, experts from the World Health Organization (WHO) have been studying the safety of palm oil for human health. His studies showed that people who switched to palm oil had a significantly lower risk of developing cardiovascular disease compared to those who continued to consume hydrogenated fats with 20% trans isomers.
And the everyday experience of the peoples of tropical countries, traditionally consuming palm oil for food, indicates that it does not have a negative impact on health. Hypertension and other cardiovascular diseases, which are associated with saturated fat and cholesterol, are less common in these countries than in Europeans or Americans who have not eaten palm oil until recently. With all this in mind, WHO experts consider palm oil as one of the most promising fat and oil products that can replace hydrogenated fats.
Replacing hydrogenated fats in your diet with natural ones is just the first step in the right direction. To completely cleanse the body of trans isomers, it is necessary to do the second - to abandon ready-made products made with the use of margarine synthetics. This is not difficult to do if you carefully read the labels on the purchased products.
