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Healthy rapeseed oil: Avoid carcinogenic substances through correct use
The question of which oil is the right one for a healthy diet is being answered by more and more consumers with rapeseed oil. Indeed, this is one of the most valuable cooking and health oils, but it is often misused. This can lead to the loss of important ingredients and the development of carcinogenic trans fatty acids.
Important ingredients are lost when heated
Domestic rapeseed oil is becoming more and more popular. As the consumer information service aid reported last year, it is now more popular among Germans than sunflower and olive oil. Although this cooking oil offers numerous health benefits, improper use also poses dangers: important ingredients are lost due to excessive heating, and carcinogenic trans fatty acids can also develop.
Health benefits of rapeseed oil
Rapeseed oil contains numerous minerals, phytochemicals such as carotenoids and the fat-soluble vitamins A, E and K, which, as so-called antioxidants, can protect cells against attacks by free radicals.
In addition, the optimal ratio between fatty acids of the type Omega 3 and Omega 6 can lower the harmful LDL cholesterol and inhibit inflammation in the body.
The advantages of this cooking oil have also been proven in scientific studies. For example, US researchers reported that rapeseed oil can help break down excess belly fat.
And according to German scientists, fat men do better than olive oil to improve cholesterol and liver levels.
Unfortunately, rapeseed oil is often used incorrectly in cooking, so that healthy ingredients are lost and carcinogenic trans-fatty acids can develop, reports the Norddeutsche Rundfunk (NDR) on its website.
It explains that rapeseed oil - depending on the variety - is suitable for different purposes in the kitchen.
Cold-pressed, native rapeseed oil is hardly treated and usually does without additives. It tastes slightly nutty and is particularly rich in vitamins and phytochemicals.
In hot weather, however, native rapeseed oil forms dangerous trans fatty acids relatively quickly, which is why it should only be used in cold kitchens, for example for marinating salads.
Unsaturated fatty acids are a health hazard
According to experts, trans fats are an everyday health hazard. The unsaturated fatty acids have a negative effect on the cholesterol level and thus promote the development of arteriosclerosis and increase the risk of coronary heart disease, heart attack and stroke.
Studies have also shown that trans fats are jointly responsible for high blood pressure, obesity and obesity as well as diabetes.
Keep cool and dark
Refined rapeseed oil, on the other hand, is heavily processed industrially, but less sensitive than native rapeseed oil. It has a lighter color, the taste is rather neutral.
Refined rapeseed oil is suitable for roasting as long as it doesn't get too hot. According to the NDR, about 100 degrees are recommended. If the oil smokes lightly, it is too hot and should be discarded.
Since the polyunsaturated fatty acids in rapeseed oil are sensitive to light, the oil should be kept cool and dark in colored glass bottles, for example in the closet.
If hotter fat is needed, for example to fry a steak, coconut fat, peanut oil and clarified butter are recommended, which can be heated to 300 degrees, according to the NDR.
Mix several edible oils
However, the Association for Independent Health Advice (UGB) points out that, for example, coconut fat is "not recommended for ecological reasons due to the strong processing and also because of the very long transport routes".
On the website of the UGB it says: “For roasting, however, you should use so-called high oleic oils, which organic trade offers. These are oils from special sunflower, rapeseed and thistle varieties that have a higher oleic acid content due to breeding. They are cold pressed, but tolerate temperatures up to 210 ° C, which means roasting heat. ”
And the food chemist Dr. Christian Gertz advises when frying to mix equal parts of pure olive oil, cold-pressed rapeseed oil and normal sunflower oil. In addition, when frying, it is sufficient to heat the fat to 160 degrees instead of the usual 180 degrees. Because on the surface of the food there are basically only temperatures around 100 degrees. (ad)