VIII. How to choose your fat or oil?
There is an abundance of fats and oils on the market, and sometimes it is not easy to navigate them. How do you find the most suitable oil or fat for yourself? Fats can be chosen from various perspectives.
According to taste
Fat is generally the carrier of the taste and aroma of dishes that are prepared on it or with it. But fats themselves also have a very distinct taste (though not all of them...). People often talk about the unmistakable taste of animal fats, such as butter and lard. And in fact, fish oil also has its own specific taste, which, unlike other fats, is not very sought after. However, oils, especially cold-pressed ones, which retain a specific taste according to the raw material used to produce them, also have a very distinct taste. If we use fats cold and do not have any health problems, taste may be the only parameter for selection.
According to composition
Fats and oils have different compositions and we can choose fats that are nutritionally more beneficial for us due to their composition. From this perspective, the fact that fats in the diet significantly influence the so-called civilization diseases, which are very widespread in our country, is taken into account.
WE CAN SIMPLY SAY THAT FATS THAT ARE LIQUID UNDER NORMAL CONDITIONS, MEANING OILS, FISH FATS, NUTS AND SEEDS AND PRODUCTS MADE FROM THEM, AS WELL, HAVE A MORE SUITABLE COMPOSITION FOR US. THESE FATS PREDOMINATE WITH BENEFICIAL UNSATURATED FATTY ACIDS.
And if we were to go even further, we would try to choose fats that contain more so-called n-3 (omega 3) fatty acids. Rapeseed, linseed, walnut or hemp oil are excellent from this point of view. We should limit fats that contain a higher proportion of saturated fatty acids (those that are solid under normal conditions).
According to the method of use
Cold use does not hide any pitfalls, so we can choose fats according to our liking (taste, price, consistency). However, if we are going to use fat for cooking, it should be one that can withstand higher temperatures without producing undesirable substances. And that is not all. Fats that are often thermally stable are often deliberately used, but their composition is not the most favorable (coconut fat, clarified butter, lard), because they have a high proportion of saturated fatty acids. In addition, butter and lard contain cholesterol, which, when exposed to very high temperatures, changes its structure and has a negative effect (especially on our cardiovascular system).
BUT THERE ARE ALSO VEGETABLE OILS THAT WE CAN USE FOR COOKING WITHOUT EASILY OVERBURNING. FROM OUR OFFER, IT IS DARK MUSTARD OIL OR HAZELNUT OIL, BUT THESE ALSO INCLUDE RAPESEED AND OLIVE OIL.
So which fat is the best in all respects?
It is ideal to equip the kitchen with several fats. Preferably those that are liquid, i.e. oils. Have at least one that is thermally stable, neutral in taste (refined olive or rapeseed, which has an even better composition) and then any number of those that can pleasantly diversify the menu thanks to their specific taste. But even with them, it is advisable to find out whether they are only suitable for cold dishes or if we can cook with them without any worries.
The series was prepared for us by Věra Boháčová, DiS., who is an expert in the field of nutritional counseling. She graduated as a certified nutrition therapist at a higher medical school and has been engaged in nutritional counseling for adults and children for more than 20 years. She also works as a lecturer at a private higher medical school, where she works with future nutritional therapists. You can read about her work on her website.
According to taste
Fat is generally the carrier of the taste and aroma of dishes that are prepared on it or with it. But fats themselves also have a very distinct taste (though not all of them...). People often talk about the unmistakable taste of animal fats, such as butter and lard. And in fact, fish oil also has its own specific taste, which, unlike other fats, is not very sought after. However, oils, especially cold-pressed ones, which retain a specific taste according to the raw material used to produce them, also have a very distinct taste. If we use fats cold and do not have any health problems, taste may be the only parameter for selection.
According to composition
Fats and oils have different compositions and we can choose fats that are nutritionally more beneficial for us due to their composition. From this perspective, the fact that fats in the diet significantly influence the so-called civilization diseases, which are very widespread in our country, is taken into account.
WE CAN SIMPLY SAY THAT FATS THAT ARE LIQUID UNDER NORMAL CONDITIONS, MEANING OILS, FISH FATS, NUTS AND SEEDS AND PRODUCTS MADE FROM THEM, AS WELL, HAVE A MORE SUITABLE COMPOSITION FOR US. THESE FATS PREDOMINATE WITH BENEFICIAL UNSATURATED FATTY ACIDS.
And if we were to go even further, we would try to choose fats that contain more so-called n-3 (omega 3) fatty acids. Rapeseed, linseed, walnut or hemp oil are excellent from this point of view. We should limit fats that contain a higher proportion of saturated fatty acids (those that are solid under normal conditions).
According to the method of use
Cold use does not hide any pitfalls, so we can choose fats according to our liking (taste, price, consistency). However, if we are going to use fat for cooking, it should be one that can withstand higher temperatures without producing undesirable substances. And that is not all. Fats that are often thermally stable are often deliberately used, but their composition is not the most favorable (coconut fat, clarified butter, lard), because they have a high proportion of saturated fatty acids. In addition, butter and lard contain cholesterol, which, when exposed to very high temperatures, changes its structure and has a negative effect (especially on our cardiovascular system).
BUT THERE ARE ALSO VEGETABLE OILS THAT WE CAN USE FOR COOKING WITHOUT EASILY OVERBURNING. FROM OUR OFFER, IT IS DARK MUSTARD OIL OR HAZELNUT OIL, BUT THESE ALSO INCLUDE RAPESEED AND OLIVE OIL.
So which fat is the best in all respects?
It is ideal to equip the kitchen with several fats. Preferably those that are liquid, i.e. oils. Have at least one that is thermally stable, neutral in taste (refined olive or rapeseed, which has an even better composition) and then any number of those that can pleasantly diversify the menu thanks to their specific taste. But even with them, it is advisable to find out whether they are only suitable for cold dishes or if we can cook with them without any worries.
The series was prepared for us by Věra Boháčová, DiS., who is an expert in the field of nutritional counseling. She graduated as a certified nutrition therapist at a higher medical school and has been engaged in nutritional counseling for adults and children for more than 20 years. She also works as a lecturer at a private higher medical school, where she works with future nutritional therapists. You can read about her work on her website.
