Healthy fats: butter and oils

butter and oilsSounds like a heresy, right? Next will be even worse! Is it possible that saturated fats protect the heart, and the plants harm the health? What to fry and what to add to the salads? Do you choose refined oil, or rather cold pressed? From rapeseed or olive?

When we start explore the subject of fats, it turns out that grzęźniemy in the thicket of data. Suddenly our perceptions of what is healthy and good are confronteded with dietary myths, a wide range of beliefs and… The often opposing results of scientific research. Tried to break through this jungle of information and answer questions about which fats are healthy and how to use them.

The most generally fat is divided into animal (lard, butter, tallow) and vegetable (oils, oils and margarines). All of them have fatty acids-saturated, monounsaturated and polyunsaturated-which differ in the chemical structure and hence. It is from the kind of acids that the fat will work well in the frying pan, which is best eaten raw.

Most durable and the most heat resistant are saturated fatty acids, and subsequently monounsaturated. Polyunsaturated fatty acids are the least resistant and are rapidly decaying under the influence of high temperature. Therefore, it is best to choose fats with a predominance of saturated and monounsaturated acids for frying.

Bodes bad smoke

A key element of frying is the smoke point. This is the lowest temperature at which the heat of fat begins to crumble with glycerol and free fatty acids and loses any nutritional value. The smoke point depends mainly on the contents of the free fatty acids. The more they are, the smoke temperature. Conversely, the higher the temperature smoke the fat, the resistant fatty acids are included. Therefore, for frying you need to use FAT, which has a high smoke point.

When it is exceeded it becomes dangerous-fat can ignite and cause harmful compounds such as acrolein and acrylamide, which may have carcinogenic effects. Their production is accompanied by the characteristic, unpleasant smell of burnt fat. If you feel it during the preparation of your meal, it is a sign that you must not continue to fry on it.

The highest points of smoke have refined oils, that is, those that have undergone a purification process, performed after the pressing of hot oil. The temperatures in which they are purified are usually more than 240 °c, which is the moment when unsaturated fatty acids transform into toxic trans fatty acids. It is worth knowing that, for many vegetable oils, the formation of acids Trans fatty acids are already started at 160 °c. In addition, refined oils are most often extracted at high temperatures by means of chemical solvents.

Moreover, according to many experts-including Anna Szydlik, Dietetyczki and therapist of traditional Chinese medicine-if the temperature exceeds 160 °c during frying, they produce even more trans fatty acids. That’s not all. One of the stages of refining is the odkwaszenieion of oil to remove free fatty acids from the hot stamping time. The result is a durable, clear and odourless oil, which is usually stored in plastic bottles. In contact with the plastic arise Ksenoestrogeny, which have the ability to interact with the endocrine system and can cause some types.

Good name lost

We will answer the question of how to fry, let’s take a look at even fats.

They play an important role in our They are an energy material, they are a constituent of cell membranes and also a basic solvent for insoluble vitamins A, D, E, K7.

The fat molecule is formed by combining 3 fatty acid molecules with a glycerol molecule (called triglycerides). There are many fatty acids that differ in properties and the number of mates (depending on the saturated and unsaturated).

Natural fatty acids are long chains constructed from an even number of carbon atoms, and the number is most often 12-209 with hydrogen atoms attached.

Saturated fatty acids have a single bond between carbon atoms in the molecule, which means that they also have a combined maximum possible amount of hydrogen atoms, which is saturated. In normal conditions, they are usually white solids.

In contrast, unsaturated fatty acids contain at least one double bond between carbon atoms. The commonly used notation “Omega-3 ” means that the last double mate is located at the third end of the carbon atom. They are usually colourless liquids. In most of these, all double mates are in the CIS position.

It is worth mentioning here that the isomers of cis fatty acids occur in nature, while trans isomers are formed by the industrial processing of fats, eg. By adding hydrogen to vegetable fats (hence, they are called hydrogenated) in order to utwardzenia10 them. This is how margarine is formed.

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