Vegetable oils

Safflower oil has the highest linoleic acid content, about 3/4 of the oil consists of polyunsaturated fatty acids, 12% oleic acid. High vitamin E content. Many applications. Cold-pressed for steaming, suitable for raw vegetables, salads and cold starters. Partially refined for steaming, cooking, frying, mayonnaise, raw vegetables, salads. Special varieties with a high oleic acid content have been developed through breeding, which can withstand much higher temperatures (high oleic frying oils).

Peanut oil contains polyunsaturated linoleic acid in varying amounts depending on its origin. Sensitive to cold, suitable for salads and raw foods. Generally also suitable for Asian cuisine. It can become viscous or solid in the refrigerator.

Hemp oil has the highest proportion of polyunsaturated oils, including 2% gammalinolenic acid, around 80% depending on the growing region. Well suited for chicory.

Hazelnut oil contains as many monounsaturated fatty acids as olive oil, especially oleic acid. Improves salads and wholefood dishes, for pastries, cold dishes, fruit salads, quark dishes, raw vegetables.

Pumpkin seed oil contains a lot of chlorophyll, selenium and secondary plant substances. Rich in polyunsaturated fatty acids (50% oleic acid, linoleic acid). Connoisseurs like its taste and use this oil for vegetables, green and spicy salads, cold dishes and potato dishes.

Linseed oil contains approx. 50% alpha-linolenic acid (polyunsaturated omega-3 fatty acid), linoleic acid (14%), oleic acid (18%), a little vitamin E. Sensitive oil, do not heat (alpha-linolenic acid!), therefore preferably use for raw food, cold dishes, jacket potatoes with quark. Add to hot dishes last, consume quickly after opening.

Corn oil contains omega-6 fatty acids and about half polyunsaturated fatty acids, high vitamin E content. For raw food, baking, steaming, stir-frying, cereal dishes, cooking.

Almond oil. This mild oil is suitable for pastries and sweet desserts, but also for fish.

Poppy seed oil. Suitable for sweet dishes, pastries and desserts.

Olive oil. Only choose quality olive oil from organic cultivation with less than 1% free fatty acids that has been gently pressed. Contains oleic acid, linoleic acid, vitamins A, E; phosphorus; iron and other trace elements. 3/4 of the oil consists of monounsaturated fatty acids, 19% of saturated fatty acids. For salads and vegetables, for frying, steaming, grilling, cooking, preserving, marinating, braising. Especially as an ingredient for garlic and sheep's cheese. Do not heat above 160°, otherwise harmful substances are produced. Olive oil freezes below 7°, but can be used again once defrosted. Store at 10 - 16°, in a dark place. It largely prevents cardiovascular diseases and is even said to reduce the risk of cancer. **Olive oil contains 63 - 83% omega-9 fatty acids, 7 - 17% palmitic acid, 0.3 - 14% palmitic acid, 0.5 - 5% stearic acid, omega-3 linoleic acid, vitamin E 150 - 170 mg/kg (tocopherols), oleuropein, phenols, polyphenols (tyrosol, hytroxytyrosol), phenolic acids, sterols, beta-, sitosterols, squaline, beta-carotene, terpene alcohols, color components. 1 g olive oil = 93 kcal.

Rapeseed oil with the highest proportion of monounsaturated fatty acids (65 g/100 g oleic acid), omega-6 fatty acid (20% linoleic acid), 10% omega-3 fatty acid (alpha-linolenic acid) and medium vitamin E content (23 mg/100 g) and vitamin A 3 mg/100 g). Only 7% are saturated fatty acids. It should only be used refined, particularly suitable for diet, cooking etc. and for cereal and potato dishes, also for raw vegetables and salads, but not overheated. In terms of composition, the oil meets the recommendations of the DGE. The new varieties (00 rapeseed) contain hardly any bitter erucic acid and glucosinolates. The latter, when fed in the press cake, can cause metabolic disorders in animals.

Sea buckthorn oil. Sea buckthorn seed oil contains 89% unsaturated fatty acids, plus saturated fatty acids and a balanced ratio of alpha-linolenic acid and linoleic acid, vitamin E.

Sesame oil with 40% each of monounsaturated (oleic acid) and polyunsaturated fatty acids (linoleic acid), little vitamin E, lecithin, choline, inisitol, phenols, phytosterols, lignans, flavonoids. Nevertheless, it does not become rancid due to its antioxidants sesamol and sesamolin. Sesamolin is hydrolyzed to produce sesame oil, which guarantees a longer shelf life. Sesamin has bactericidal, insecticidal properties, it is an antioxidant; sesamolin has an insecticidal effect. It is also used medicinally against tumors, dryness of the nasal mucosa, high pressure and for many other purposes in its native countries. We use it for raw vegetables and salads, for steaming, for cold starters and sweet dishes, for vegetable dishes from the wok. Due to its high content of polyunsaturated fatty acids, it should not actually be heated, but it is also used for this purpose in its native countries and we also use the seed in baked goods. Its antioxidants are said to prevent oxidation of the polyunsaturated fatty acids.

Soybean oil contains 2% lecithin, vitamin E, K, phytosterols, omega-3 fatty acids (8% alpha-linolenic acid), omega-6 fatty acids (54% linoleic acid), all essential amino acids, but only a few saturated fatty acids. For cold cooking, raw food, steaming, cooking. Popular in the Far East. Can (rarely) cause severe allergies.

Sunflower oil contains a lot of vitamin E and about 35% monounsaturated fatty acid (oleic acid), 60% diunsaturated fatty acid (linoleic acid), omega-6 fatty acids. Should only be refined, not chemically extracted. Cold-pressed for raw foods, salads, etc., refined for baking, short frying, steaming, but never heat above 160°, above the smoke point. Used in moderate quantities for high blood lipid levels (linoleic acid). - Special types with a high proportion of monounsaturated fatty acids (high oleic frying oils) are suitable for frying and deep-frying at higher temperatures. If bread in the pan forms bursting bubbles, the frying temperature is correct** - In the refrigerator, clouding can occur.

Grape seed oil contains many polyunsaturated fatty acids (70%) and has a medium vitamin E content. It also contains the antioxidants procyanidin and resveratrol (biophenol). For fish, mayonnaises, marinades, salads, many applications.

Walnut oil contains 3/4 polyunsaturated fatty acids (60% linoleic acid, 13% linolenic acid) and 17% oleic acid as well as vitamin B. For green leaf salads, endive, lamb's lettuce, fish, vegetables of all kinds such as carrots (then cold), marinades, raw vegetables, desserts (cream fillings, pastries, cakes). Without natural vitamin E protection, therefore not suitable for frying and steaming.

Wheat germ oil contains omega-3 fatty acids, omega-6 fatty acids (oleic acid, linoleic and linolenic acid), lecithin, sterols, vitamin D + E (E highest content of all oils), beta-carotene. For leaf and vegetable salads, cold dishes, raw food. Well tolerated by the skin, used in cosmetics.

Store vegetable oils in a cool, dark place, i.e. in the refrigerator, and close tightly, otherwise the natural vitamin E content of the fatty acids, which serves as protection against oxidation, will be used up. Only buy dark bottles or tin containers, only use cold-pressed oil; consume as soon as possible after opening, the maximum shelf life is 8 weeks, this applies in particular to oils with a high proportion of polyunsaturated fatty acids. Do not overheat oils and fats, the resulting decomposition substances are carcinogenic (acrolein). Most vegetable oils can be heated slightly for a short time; rapeseed and olive oil are suitable for frying (up to 150°) if the smoke point (pungent smell, bluish smoke) is not exceeded. The richer an oil is in polyunsaturated fatty acids, the less suitable it is for high frying and deep-frying temperatures. Frying is not recommended even at 2%. There are also special sunflower or safflower varieties (high oleic frying oils) with a high proportion of monounsaturated fatty acids that are suitable for high temperatures, e.g. in health food stores. However, they splatter when heated, so always add a little butter. Sesame oil is also suitable for high temperatures due to its antioxidants. Coconut oil and clarified butter/butterfat are also suitable for high temperatures, but they are harmful to health due to their high content of saturated fatty acids. Other frying fats containing hardened fats are also less suitable because of the trans fatty acids they produce (cholesterol, allergies, asthma, neurodermatitis). Recently, monounsaturated fatty acids have been held responsible for lowering cholesterol levels. However, saturated fatty acids must be reduced at the same time. According to the European Union, vegetable margarine should consist of 80 - 90% fat or oil. It may contain 3% animal fat. However, a good vegetable margarine should contain no animal fat, no chemically hydrogenated or transesterified oils and no synthetic ingredients. The oils used should be cold-pressed and not refined. Lecithin rather than egg yolk should be used for emulsification, and carrot extracts should be used for coloring. High-quality vegetable margarines are usually made from safflower, rapeseed and sunflower oil, as well as corn and wheat germ oil. The latter are of high quality because of their high vitamin E content, which protects against oxidation. Margarines are made spreadable by adding coconut or palm fat. However, the latter are rich in saturated fatty acids. Good margarines should also be composed according to the rule of thirds (1/3 polyunsaturated, 1/3 monounsaturated and 1/3 unsaturated fatty acid). Most edible oils have undergone a long treatment once they have been bottled odorless and tasteless: Heating, strong pressing, addition of solvents, refining (addition of phosphoric acid, re-heating), degumming, deacidification with caustic soda, bleaching, removal of accompanying substances, deodorization with steam. Such treatment is taboo for organic oils. The aim is to preserve the beneficial accompanying substances and to treat them as gently as possible. Pressing temperatures of no more than 60° are permitted, but are often lower. Such oils bear the label 'virgin'. If the raw materials have been roasted beforehand, this addition is missing. Frying oils, including those from organic cultivation, are deodorized with steam so that they do not release any flavouring substances when heated. This is why they also lack this additive.

Fat content of foods

1 apple 0.5 g, 1 carrot 0.2 g, 1 slice of Edam cheese 8.0 g, 1 tablespoon of oil 10 g, 1 egg 5-6 g, 1 slice of salami 9 g, 25 g hazelnuts 15 g, 1/2 bar of chocolate 15-18 g, 1 cup of yoghurt (whole milk) 5 g, 1 slice of cake 20-30 g, 1 glass of milk 3.5% 7 g. During fasting cures, body fats are broken down, producing acidic metabolic products known as keto acids. The need for alkaline-rich vital substances is then particularly high.

Oils are of great economic importance

World production of oilseeds is constantly increasing, from 325 million tons in 2001/02 to 338 million tons in 2003/04. Soybeans account for 58%, rapeseed for 11%, peanuts for 9%, sunflowers for 7.5% and others for 14.5%.

Fat consumption in 2005

An aversion to cabbage and spinach is regulated by a gene, according to scientists at the German Institute of Human Nutrition, Potsdam. Such people can perceive special bitter substances particularly well. Those who cannot taste bitter substances at all tend to consume more fat.

Need in sport

The oils marked blue are highly recommended. The oils marked green are also recommended but should not be consumed in excessive quantities. The oils marked red should be avoided.****