white paper on oils
We retain from this overview: • Oils rich in omega-3 do not support heat, and are therefore used cold.
• We limit our consumption of Omega-6, an unsaturated fatty acid that promotes inflammation.
• Mix the oils.
• We limit or even eliminate for our health and our planet: soybean, palm and sunflower oil.
Olive oil
It contains more than 60% omega-9, few omega-6 and vitamin E. Olive oil is a kitchen essential, there is nothing better for sautéing your vegetables . If you like its taste, it can also replace butter in rice or pasta. For the vinaigrette, we cut it with a little rapeseed oil or walnut oil for omega-3.
Peanut oil
It does not contain omega-3 and therefore tolerates heat well. Fries or cod accras, we mainly use peanut oil to fry our food.
Colza oil
Rich in omega-9 and omega-3, it is good for your health, but it does not support heat, so it is used in vinaigrette or seasoning.
Nut oil
A little too rich in omega-6. Its ratio is less good than that of rapeseed oil, but it has a big advantage: its taste. Be careful, walnut oil does not support heat, keep it away from heat and the oven
Nuts oil
Its composition is basically the same as that of olive oil. It is a good oil, which can be used in vinaigrette or with which you can sauté your vegetables. It can be paired with rapeseed oil for omega-3 intake.
Coconut oil
It is rich in saturated fatty acids, but these are small fatty acids which provide energy fairly quickly and which do not represent a cardiovascular risk. Coconut oil does not contain omega-3s, so it is heat stable.
Sunflower oil
Grape seed oil, corn oil: these 3 oils contain almost only omega-6, this unsaturated fatty acid that promotes inflammation. We limit their consumption, or even eliminate them from our diet.
Soya oil
Its composition is not terrible for health, it contains few omega-9 and omega-3 but more than 50% omega-6. Soybean oil cannot be cooked. We consume it only from time to time and we make sure to buy it in organic version.
Palm oil
Its attractive price and its good resistance to heat make it the favorite oil of manufacturers. 50% saturated fatty acids and few omega-3s, its composition is not very good for health and its use is dramatic for the planet when it does not come from sustainable palm groves. On the other hand, red palm oil (available in organic stores) which contains vitamin E and carotene, can replace butter.
Linseed oil
It contains more than 50% omega-3 but it tastes very bad. Its richness in omega-3 makes it an oil that we do not cook and that we only use in vinaigrette. We couple it (1/3 linseed oil and 2/3 olive oil) to camouflage its taste. Linseed oil is only found in organic stores and is a little expensive.
Cod liver oil
It is very rich in animal omega-3, really effective on the cardiovascular system, morale and the connection between neurons. Cod liver oil also contains vitamin D (growth) and vitamin A (fights infections). But it is particularly bad in taste. It is better to ingest it in capsules or eat cod liver on toast.
As for argan oil, borage oil and sweet almond oil, their external use is encouraged. They are among the favorite ingredients of cosmetic brands.
Source : https://jusdolive.fr/quelle-huile-de-cuisine-pour-quelle-utilisation/