Smart Vegetable Oil Selection Guide: Complete Analysis from Type to Cooking Usage Introduction:

Oil is an indispensable part of the food we eat every day.

Oils used in various dishes, from stir-frying to deep-frying to salad dressing, can be divided into vegetable and animal oils.

In particular, vegetable oils are known to have a positive effect on health because they contain the rich nutrients contained in the seeds, that is, the energy for the birth of new life.

In this article, we will look at the characteristics and health benefits of various vegetable oils, and learn in detail about the differences from animal oils and the optimal selection method according to the type of cooking.

Let's take the first step toward a healthy and delicious diet together.

1. How is vegetable oil made?

The special seeds grown to obtain oil are called seeds. There are two main ways to extract precious oil from these small seeds.

Extraction method: 

This is a factory-style method that uses a solvent to dissolve the oil. Although it is highly efficient, there may be concerns about nutrient destruction or chemical residues during the high-temperature processing.

Pressing method: 

This is a traditional method of roasting the seeds and then applying high pressure to extract the oil.

Recently, the low-temperature pressing method, which applies pressure at room temperature without roasting to prevent rancidity, has been in the spotlight. Low-temperature pressing oil has the advantage of having less nutrient loss and retaining the natural flavor.

2. Vegetable oil vs. animal oil: What is the difference?

The biggest difference between vegetable oil and animal oil is in the fatty acid composition.

Vegetable oil: 

Mainly high in unsaturated fatty acids. Unsaturated fatty acids are known as healthy fats that can lower blood cholesterol levels and help cardiovascular health.

Animal oil: 

Mainly high in saturated fatty acids. Excessive intake of saturated fatty acids can increase LDL cholesterol levels and increase the risk of cardiovascular disease.

However, there are exceptions.

Palm oil, a representative vegetable oil, has similar characteristics to animal oil due to its high saturated fatty acid content. Also, omega-3 fatty acids, which are abundant in blue fish, are animal fats, but they are a type of unsaturated fatty acid that is very beneficial to cardiovascular health.

3. Characteristics of healthy vegetable oils:

Vegetable oils are rich in unsaturated fatty acids, which have various positive effects on our bodies.

Now, let's take a closer look at the characteristics and efficacy of representative vegetable oils.

3.1) Safflower oil: Helps with bone health and cholesterol management

Characteristics: Extracted from safflower seeds, it has a very high content of linoleic acid, an omega-6 fatty acid.

Efficacy: It is known to lower cholesterol levels and help control blood pressure. There are also research results that show that it is particularly beneficial for bone health. It is suitable for stir-frying because it has high heat stability, and it is rich in vitamin E, so you can expect antioxidant effects.

Caution: Excessive intake of omega-6 fatty acids can cause inflammatory reactions, so it is important to consume them in a balanced manner with omega-3 fatty acids.

3.2) Castor oil: Unique viscosity and various uses

Characteristics: It is extracted from castor seeds and has a unique viscosity.

Use: It is mainly used as a raw material for medicines or cosmetics, and is known in the private sector to relieve constipation and moisturize the skin. It contains a unique fatty acid called ricinoleic acid, so it is also used as a natural lubricant.

Caution: The seeds are toxic, so they are rarely used for food, and only a very small amount is used for medicinal purposes to induce diarrhea when constipation is severe.

3.3) Camellia oil: It is good for skin and cardiovascular health at the same time

Characteristics: It has a similar fatty acid composition to olive oil and is rich in oleic acid, an omega-9 fatty acid. It has a subtle fragrance.

Efficacy: It can help cardiovascular health by lowering blood LDL cholesterol levels and increasing HDL cholesterol levels. It is also widely used as a raw material for cosmetics because it has an excellent moisturizing effect on skin and hair.

Use: It is suitable for salad dressings or light stir-fries, and has been used for hair care since ancient times.

3.4) Palm oil: Vegetable oil, but be careful because it has a high saturated fatty acid content

Characteristics: Extracted from the fruit of the palm tree native to Africa, it is a unique vegetable oil that is semi-solid at room temperature.

Use: Widely used in fried foods, processed foods, margarine, confectionery, etc. due to its high boiling point.

Caution: Be careful when consuming it because it has a high saturated fatty acid content, which can increase the risk of cardiovascular disease if consumed excessively. It is used more for industrial purposes than for household purposes.

3.5) Olive oil: The core of the Mediterranean diet, rich in antioxidants

Characteristics: Extracted from olive fruits, it has a very high content of oleic acid, a monounsaturated fatty acid. There are various grades such as extra virgin, virgin, and pure.

Efficacy: It is known to have various health benefits such as preventing cardiovascular disease, anticancer effects, and anti-inflammatory effects. In particular, extra virgin olive oil is rich in antioxidants such as polyphenols.

Use: Suitable for salad dressing, dipping bread, and low-temperature cooking. Extra virgin oil is not suitable for high-temperature cooking.

3.6) Sunflower oil: Contains high oleic acid and linoleic acid

Characteristics: Extracted from sunflower seeds, there are regular sunflower seed oils with high linoleic acid content and high oleic acid sunflower seed oils with high oleic acid content.

Efficacy: It can help improve cholesterol levels and maintain skin health. High oleic acid sunflower seed oil has high heat stability and is used in various dishes such as stir-frying and frying.

3.7) Canola oil: Low saturated fatty acids and balanced fatty acid composition

Characteristics: Extracted from rapeseed seeds, it is one of the vegetable oils with the lowest saturated fatty acid content. It contains omega-3, omega-6, and omega-9 fatty acids in a relatively balanced manner.

Efficacy: It can help with cardiovascular health and can be used in various dishes without any problems.

3.8) Soybean oil: Inexpensive and versatile

Characteristics: Extracted from soybeans, it has relatively high linoleic acid and alpha-linolenic acid, an omega-3 fatty acid.

Usage: It can be used inexpensively in various dishes such as frying, stir-frying, and dressing.

3.9) Corn oil: It is suitable for frying because of its high smoke point.

Characteristics: It is extracted from corn germ, and it has a high linoleic acid content and a high smoke point, so it is mainly used for frying.

3.10) Avocado oil: It has rich nutrients and a soft flavor.

Characteristics: It is extracted from avocado flesh, and it has a high content of oleic acid, a monounsaturated fatty acid, and contains various nutrients such as vitamin E and potassium.

Usage: It is suitable for salad dressing, dip sauce, and light stir-frying, and it adds a unique and soft flavor.

3.11) Flaxseed oil: A treasure trove of omega-3 fatty acids.

Characteristics: It is extracted from flax seeds and has a very high content of alpha-linolenic acid, an omega-3 fatty acid.

Efficacy: It can help improve cardiovascular health, reduce inflammation, and improve brain function. Note: It is weak to heat, so it is better to eat it as a salad dressing or sprinkled on food without heating. It should be refrigerated because it goes rancid quickly.

3.12) Sesame oil & Perilla oil: Essential for Korean cuisine, unique aroma and flavor

Characteristics: They are extracted from sesame and perilla seeds, respectively, and are characterized by a unique and savory aroma. Sesame oil is high in omega-3 fatty acids, and sesame oil is rich in antioxidants.

Usage: It is essential for Korean cuisine such as vegetable side dishes, bibimbap, and soups, and adds flavor to the food. It is nutritionally better to use perilla oil without heating.

4. Considerations when consuming fat from food:

4.1) Are vegetable oils always good? The importance of balanced intake

It is clear that vegetable oils rich in unsaturated fatty acids have a positive effect on health, but excessive intake of only certain fatty acids can be harmful to health. In particular, excessive intake of omega-6 fatty acids can cause inflammation, so it is very important to have a balanced intake with omega-3 fatty acids. The ideal omega-3 and omega-6 intake ratio may vary from expert to expert, but efforts should be made to maintain a balance.

4.2) Balance and variety: Smart way to consume oil

For a healthy diet, it is better to consume a variety of oils evenly rather than sticking to a specific oil. Each vegetable oil has its own fatty acid composition and nutritional components, so it is important to consume a balanced diet through various oils.

4.3) Health considerations and usage: Choosing the right one for the situation

Vegetable oils and animal oils each have their own advantages and disadvantages, so it is important to choose the right one according to your individual health status and cooking purpose.

Cardiovascular health: Consuming vegetable oils rich in unsaturated fatty acids (olive oil, canola oil, etc.) or fish oil rich in omega-3 fatty acids can help control blood pressure and reduce inflammation.

Cooking Uses: Palm oil and corn oil with high smoke points are suitable for frying, but olive oil or camellia oil rich in oleic acid may be advantageous for salad dressing. For high-temperature cooking, it is recommended to choose oils that are resistant to oxidation. Be careful about saturated fatty acid intake: Excessive intake of saturated fat can cause an increase in LDL cholesterol, so even vegetable oils such as palm oil with high saturated fatty acid content should be moderately consumed.