Vegetable Oils – How To Choose The Best?

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Properly used, some edible oils can prevent many health problems, but there are those in which the presence of fat is so high that, if you use them frequently, may even endanger your health. Here’s what chrono experts advise.

Have you ever felt confused when standing in front of large shelf in a supermarket full of different types of cooking oil? Corn, sunflower, olive, flaxseed, canola oil, peanut, palm, coconut one… when having all these choices, it is very difficult to choose the right one. Here are some factors to take into consideration the next time you go shopping.

The role of fat in the diet

There is no reason to be afraid of fats. Although they have a bad reputation, from time to time they should be consumed because they will strengthen the defense of the organism and facilitate the absorption of vitamins, lycopene and beta-carotene from fruits and vegetables. Like with everything else, when it comes to consumption of fat, it is most important to be moderate. Although the daily intake amounts of certain oils is desired, the oil should not be used in the preparation of all dishes.

Good and bad fat


Almost all cooking oils contain about 14 grams of fat and 120 calories in one tablespoon, but differ in respect of saturated, monounsaturated and polyunsaturated fatty acids.

Life span

Most of the edible oils have shelf life of about a year, but only if it remains unopened in original packaging. When opened, the freshness lingers for about six months. They should be kept away from light and heat.

Heat resistance

For cooking at high temperatures (braising, grilling, cooking in a wok, frying) choose oils that have high point of combustion (the temperature to which the oil may heat up before it starts to smoke, to lose color and decompose).

Baffled by the data on the labels?

Here is explanation of some terms:

Unrefined oil is obtained by pressing the seeds of the plants in order to extract oil and to maintain the most nutrients, flavors and colors.

Some oils are obtained by cold pressing, which means that this process takes place at lower temperatures, in order to preserve the maximum nutrients and flavor.

Refined oil is further processed to be used for cooking at higher temperatures. During this process, it partially loses flavor, color and nutrients. Extra virgin oil is the most quality olive oil because it is obtained after the first pressing of healthy olives. It has a rich flavor and is best used for dressings, sauces and cooking at low temperatures.

Olive oil

Oil from the fruits of olive is true champion when it comes to healthy oils. It is believed that the secret of longevity of people from the area of the Mediterranean lays in regular consumption of this oil. It is sensitive and begins to burn when heated to temperatures above 163 degrees Celsius, and therefore should not be used for long-term heat treatment. It is mostly used as a spread, dressing, topping…

Sesame oil

Cold pressed sesame oil is a traditional medicine in Asian folk medicine used in the case of many diseases. Sesame oil is not heat resistant, so do not use it for cooking, but only as a dressing in salads.

Canola oil

Canola oil contains a high concentration of unsaturated fatty acids and is extremely useful in lowering cholesterol levels and the occurrence of heart disease. It has a high point of combustion, and is excellent for cooking, baking and frying. Is tasteless, so it is not suitable for the preparation of salads and sauces.

Grape seed oil

It strengthens blood vessels and has beneficial effect on the entire organism. It can be used for thermal processing of foods, but also as a dressing for salads, and as a base for marinades.

Refined sunflower and palm oil is not recommended in chrono diet.