These are the 3 worst cooking oils you probably use without knowing it!

1. Soybean oil

Soybean oil is one of the most problematic. It is rich in omega-6, a type of polyunsaturated fat which, when consumed in excess, can promote inflammation in the body. In addition, soybean oil undergoes refining processes involving chemicals such as hexane, an industrial solvent. Another problem is that it oxidizes easily at high temperatures, releasing compounds that are harmful to health.

2. Corn oil

Like soybean oil, corn oil is widely used and also has a high omega-6 content. An imbalance between omega-6 and omega-3 in the diet can contribute to chronic inflammatory diseases such as diabetes and cardiovascular disease. In addition, this oil is extracted through an industrial process involving high temperatures and chemical solvents, reducing its nutritional value and favoring the formation of free radicals.

3. Sunflower oil

Many people believe that sunflower oil is a healthy option, but it is actually one of the least recommended oils for frying. This is because it has high levels of polyunsaturated fats, which are extremely sensitive to heat. When heated, sunflower oil produces high levels of toxic aldehydes, substances associated with diseases such as Alzheimer's and cancer.

Healthier alternatives

The best cooking oils depend on what you intend to use them for (frying, sautéing, seasoning) and the nutritional benefits you want. Here are some of the most recommended:

For frying (high temperatures)

1. Avocado oil - High heat resistance, rich in good fats.
2. Coconut oil - Stable at high temperatures, but has a strong flavor.
3. Extra virgin olive oil - Although it is best consumed cold, it can be used for light frying.

For sautéing and medium cooking

1. Extra virgin olive oil - Rich in antioxidants and healthy fatty acids.
2. Sesame oil - Intense flavor, ideal for Asian cooking.
3. Peanut oil - Good heat resistance and neutral flavor.

For seasonings and cold consumption

1. Extra virgin olive oil - Best for salads and dressings.
2. Linseed oil - Rich in omegma-3, but should not be heated.
3. Walnut oil - Sophisticated flavor, ideal for salads and cold dishes.

Sources of information:

• fpcardiologia.pt
• scielo.br
• WHO (World Health Organization)
• American Heart Association

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