tips on choosing a good Cooking oil

There are many types of cooking oil which is often heralded safe for health, but it actually has the potential danger. Which obviously is not safe cooking oil. The oil has been used repeatedly so that already contain acrylamide, free radicals and trans fatty acids. Especially if the color is brown, and thick texture. The more heated, the higher content of carcinogenic compounds in it

There are many types of cooking oil which is often heralded safe for health, but it actually has the potential danger. Which obviously is not safe cooking oil. The oil has been used repeatedly so that already contain acrylamide, free radicals and trans fatty acids. Especially if the color is brown, and thick texture. The more heated, the higher content of carcinogenic compounds in it.

The molecular structure of oil also has an important influence. Based on the presence double bonds in their molecular structure, the oil can be divided into three groups :

1. Oils with saturated fatty acids
The role of saturated fatty acids for human health is not in doubt. Saturated fatty acids will increase the HDL (good cholesterol) that acts to maintain the stability of blood vessels, lowers LDL (bad cholesterol), increase the secretion of insulin and use glucose, so blood sugar levels can be stabilized.

Saturated fatty acids present in breast milk (lauric acid) and Virgin Coconut Oil (VCO). Its stable and not easily oxidized. Therefore, the VCO will not release free radicals that can damage the body.

Unsaturated fatty acids having double bond carbon atoms are easy to decompose and react with other compounds, to obtain a stable composition of saturated fatty acids. The more the number of double bonds (poly-unsaturated), the easier it is to react . Unsaturated fatty acids (omega 3, omega 6, omega 9) is often promoted has many benefits, including lowering bad cholesterol (LDL) and prevent heart attacks. Found in many vegetable oils such as olive oil, soybean oil, canola oil, sunflower oil, palm oil, etc..

2. Oil with more unsaturated fatty acids either directly consumed without being processed / heated first. When used for cooking, can be used for stir-fry dishes because heating is not prolonged. If used for frying, unsaturated fatty acids it is easier to form acrylamide, free radicals and trans fats are dangerous because it is easy to react. In addition, the number should not be more than 4 grams a day.

3. Oils with trans fatty acids (trans fatty acids).
Trans fatty acids found in many animal fats, margarine, butter, hydrogenated oils, and is formed from the frying process. In addition to carcinogenic, trans fats raise levels of bad cholesterol, lowers good cholesterol, and cause the babies born prematurely.

In addition based on their molecular structure, the oil can also be distinguished by the long-short carbon chain. Among others:

1. Medium Carbon chain length
Oil with short and medium carbon chain can be directly absorbed by the body without going through digestive process is convoluted. Taken directly to the liver to be converted into energy to improve the functioning of the endocrine glands, organs and body tissues. Privilege that makes the oil with short chain and are not cause health problems. Pancreas, pencernan channels, and liver work more lightly.

Virgin coconut oil (VCO) is an oil that 92% of his having long carbon chains are (Medium chain fatty acids = MCFA). Fifty percent of them are lauric acid as found in breast milk, which can kill various bacteria, viruses, and parasites. In addition, lauric acid contained in coconut oil can also strengthen the body's natural immune system. Molecule consisting of 12 carbon atoms bound saturated (no double bonds).

2. Length of Carbon Chain Length
Vegetable oils are generally classified as long-chain fatty acids (Long Chain Fatty Acids = LCFA), which consists of 18 carbon atoms or more. Large molecular size, so it needs to be processed into fatty acids was small sized and shaped so that free fatty acids can be absorbed through the intestinal wall.

Having escaped from the intestinal wall, free fatty acids are reassembled into lipoproteins was then taken to heart. There is converted into energy, cholesterol, and the rest is dumped into the fat tissue. Well, cholesterol and fat that is the cause of many chronic diseases, degenerative, or cancer.

Therefore, the use of oils with unsaturated fatty acids such as vegetable oils, is recommended only 4 grams a day

According to the Research, the most content of LCFA / long-chain fatty acids is safflower oil (78%), followed by sunflower oil (69%), and canola oil (31%). The content of LCFA in olive oil ranges from 9%, and the lowest was coconut oil (2%). Taking into account the various statements above we can conclude, that the cooking oil is the safest for our bodies, it is Virgin coconut oil (VCO). While vegetable oils such as olive oil, canola oil, palm oil, vegetable oil and other types, it is better consumed directly or just for sauteing.