Food oils: Which One to Choose?

Olive oil, sesame oil, walnut oil ... The radius of edible oils continues to grow. A real headache for the consumer! Which oil for which use? And what impact on health? We compared six oils to help you see more clearly ...

Olive oil is probably the best oil for health. Rich in vitamins (A, D, E, and K) and omega 9, it acts on cholesterol, protects the body against cardiovascular diseases, improves blood sugar and regulates intestinal transit.

Food oils

In the kitchen, you can use it raw as well as cooked. Olive oil is not very sensitive to oxidation and therefore does not deteriorate with the increase in temperature. Choose preferably organic olive oil, virgin (acidity level less than 2) or virgin olive oil (acidity rate less than 1). You will enjoy an oil obtained by mechanical processes, so without chemical solvents.

Canola oil, The Ally of Our Heart

Rapeseed oil is the best source of omega 3, with an excellent balance of omega 3 and 6. It has low saturated fat and rich antioxidants (vitamin E). Therefore, this vegetable oil is perfectly recommended for all those who want to limit cardiovascular risks, regulate their cholesterol, reduce their hypertension or take care of their neurons.

On the kitchen side, prefer the raw: its intense flavor harmonizes very well with salads, particularly those of potatoes, beets, cabbages, lamb's lettuce ... But, contrary to popular belief, rapeseed oil can also be used to the cooking.

Sesame oil, antioxidant

Well balanced in omega 6 and 9, sesame oil is a very good supplier of antioxidants thanks to the presence of sesamin and sesamolin. Another asset: its poverty in saturated fats: it displays indeed a beautiful 80% of unsaturated fatty acids. Not to mention its lecithin content, an essential nutrient for nerve and brain cells. This oil is recommended especially in cases of cholesterol, nervous fatigue, depression, memory problems.

Easy to live, sesame oil is used both raw and cooked, and will bring an oriental flavor to your dishes. Stable, it keeps for a long time.

Walnut oil, Our brain's ally

Excellent source of omega 3, walnut oil has a very good ratio between omega 3 and 6. Another asset for our health: its content of magnesium, iron, vitamins E and B6. So many qualities that make it an ally of cardiovascular health, the harmonious functioning of the brain, the prevention of depression and certain dementia (including Alzheimer's).

Be careful; walnut oil is consumed exclusively raw. It goes well with bitter salads (endive ...), but also carrots, beans, or grilled fish. Fragile, this oil must be kept cool because of it rancid very quickly.

Sunflower Oil

Very rich in vitamin E (a major antioxidant) and omega 6, sunflower oil is to be used without excess. Because otherwise, it's your health that will pay the price: good cholesterol down, blood pressure rising, various inflammations, memory degradation ... This being the case, sunflower oil remains interesting for its cholesterol-lowering qualities, its action on the skin — immune system and the nervous system ... and its price. Its texture, fluidity, and taste are perfect for seasonings. Sunflower oil can be cooked safely, but its nutritional qualities will be destroyed with heat.

Palm oil: To Be Avoided

Because it is very rich in saturated fat (44%), palm oil, which should be called palm fat, is theoretically to banish from your diet. This being the case, you can give yourself a little fry from time to time, provided you eat balanced otherwise.

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