He extra virgin olive oil is, without a doubt, the best oil for cooking and seasoning dishes. It is rich in monounsaturated fats, especially oleic acid, and antioxidants that help reduce inflammation and protect against various diseases. Its regular consumption has been associated with a lower risk of heart disease.
After the olive one, Sunflower oil is the one we use the most in Spain (and even more so now that the price of olive oil is rising so much). But not all sunflower oils are the same. If you choose high oleic, its properties will be more similar to those of olive oil than if you opt for conventional sunflower oil.
What is high oleic sunflower oil?
High oleic sunflower oil, as its name suggests, is a type of sunflower oil with a high oleic acid content (the same one that abounds in olive oil) and a low linoleic acid contenta polyunsaturated fatty acid that is more present in traditional sunflower oils.
The production method is the same as that of conventional sunflower oil, but the sunflower seeds that have a higher oleic acid content.
It has a neutral flavor and his smoke point (the temperature at which an oil burns, begins to decompose and be harmful to health) is high, above 232 °Cmaking it suitable for cooking and frying. Furthermore, it has a long lifespana bottle can last many months if you store it tightly covered in a cool, dry place, away from sunlight.
On the other hand, it should be noted that sunflower oil (both normal and high oleic) is very rich in vitamin Ean antioxidant that helps combat cellular damage caused by free radicals. Of course, to take advantage of this vitamin you must take the oil raw.
Why is high oleic sunflower oil better?
High oleic sunflower oil is preferable to regular sunflower oil for several reasons, but the main one is undoubtedly its higher oleic acid contenta 75% minimumwhich makes it more similar to olive oil when it comes to its nutritional properties. Instead, traditional sunflower oil has only 20% to 30% and is composed mainly of polyunsaturated fatty acids.
Oleic acid is a monounsaturated fatty acid, a type of fat that is beneficial for the heart health. It is known that increases HDL cholesterol (the “good”) and reduces inflammation levels.
Polyunsaturated fatty acids (specifically, linoleic acid), which are more present in traditional sunflower oil, are less beneficial for health.
On the other hand, the higher oleic acid content makes it less susceptible to oxidation and that it is preserved better and for longer.
Most recommended uses of high oleic sunflower oil
First of all, it must be made clear that the best oil for cooking is extra virgin olive oil. However, olive oil can be a good alternative in some cases:
- Its high smoke point makes it suitable for cooking at high temperatures (fry, sauté, brown…).
- By having a neutral flavorit is a good option for baking or for making dressings or sauces to which you do not want to add flavor.
Disadvised uses of high oleic sunflower oil
Although high oleic sunflower oil is healthy, it does not contain the polyphenols and health-promoting nutrients of extra virgin olive oil, which is a better option to eat raw.
Furthermore, it is not the best option for those preparations to which you want to add the flavor of the oil (for example, to dress a salad or to make sauces such as aioli).