Which oil is suitable for what?

The variety of oils

Rapeseed, pumpkin, olive or linseed oil. Vegetable oils are very important for the human body because we need the polyunsaturated fatty acids for many processes in the body. However, with the number of different oils, the question quickly arises as to which oil is best suited for what. Can rapeseed oil be used for roasting meat and how can a good olive oil be recognised? We would like to provide some clarity and present you some oils as well as the corresponding use in the following.

Rapeseed oil is probably one of the best-known oils and contains a lot of omega-3 fatty acids, vitamins E, K and provitamin A. Cold pressed rapeseed oil has the highest content of unsaturated fatty acids compared to other oils. Rapeseed oil is very suitable for salad dressings and marinades, but should not be heated too hot. Refined rapeseed oil is better suited for this purpose. However, it loses taste and vitamins due to the heat.

Olive oil contains around 50 different plant substances (including omega-3 fatty acids, vitamin E and phenols) and is therefore a true superfood. It also contains many monounsaturated fatty acids and low cholesterol, which has a beneficial effect on our blood fat levels. Olive oil can be divided into different grades, "extra virgin" and "virgin olive oil" are cold-pressed and contain the most vitamins and ingredients. The oils simply called "olive oil" often contain a mixture of refined and pressed oils. Due to its particularly fruity taste, it is very suitable for fresh salads. It is not particularly heat-resistant and should therefore not be heated more than 180 degrees Celsius, as otherwise unhealthy trans-fatty acids are formed.

Pumpkin seed oil tastes more intense and nutty than sunflower oil, for example, and is therefore particularly good with salads or to refine curd cheese. The oil has a very high content of omega-6 fatty acids and contains just as much vitamin E, carotenoids and the trace element zinc. It is supposed to lower an elevated cholesterol level and prevent cardiovascular diseases. Caution: Do not heat up under any circumstances.

Linseed oil is the powerhouse among oils because it is particularly rich in essential omega 3 fatty acids and thus leaves oils such as rapeseed oil far behind. However, the high content of polyunsaturated fatty acids also makes linseed oil particularly susceptible and causes it to oxidize quickly, which leads to loss of taste. Therefore, always close linseed oil airtight and store it in a dark and cool place. This preserves the nutty taste for a long time. The oil can be combined particularly well with quark dishes and salads.

Sesame oil consists of about 44% polyunsaturated linoleic and oleic acid and tastes very mild. Because of its very fine nutty taste, it is ideal for salads and marinating meat, especially in oriental and Asian cuisine. It is considered particularly beneficial to health because it has a positive effect on blood coagulation, strengthens heart activity, lowers elevated blood fat levels and helps prevent osteoporosis and arteriosclerosis.

What to look out for when buying oils

In general, when buying oils, attention should be paid to high quality and natural purity. During strong heating, as for example the refining of oils, the valuable fatty acids and vitamins can be destroyed, therefore it is recommended to fall back on cold-pressed oils. Good to remember: The higher the saturated fatty acid content, the better it is suitable for hot frying. Cocos Ghee is a great alternative. Never heard of it? Coconut Ghee consists regularly of 70% coconut oil and 30% clarified butter and combines two of the most valuable fats, which can easily be absorbed by the body. The mixture can be heated very well, has a fine buttery taste and is therefore ideal for roasting, cooking, braising and baking.

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