Oils with a high smoke point and nutritionally good for every day (Ulja sa visokom tackom dimljenja i nutritivno dobra za svaki dan)

Oils with a high smoke point:

1. Avocado oil - about 270 °C (518 °F).
2. Refined olive oil - about 240 °C (464 °F).
3. Refined sunflower oil – around 225–230 °C (437-446 °F).
4. Grape seed oil - about 215 °C (419 °F).
5. Peanut oil - about 225 °C (437 °F).
6. Canola oil - about 200-240 °C (392-464 °F).
7. Corn oil - about 230 °C (446 °F).

Oils with a high smoke point and nutritionally suitable for daily use:

1. Refined olive oil – the best overall choice.

It has a high smoking point, is stable during heat treatment and contains mainly monounsaturated fatty acids. Compared to most refined oils, it is a nutritionally more favorable choice for daily use.

2. Avocado oil - excellent, especially for high temperatures.

It has a very high proportion of monounsaturated fatty acids and good thermal stability. Refined avocado oil has a particularly high smoke point, so it is suitable for frying at higher temperatures.

3. Canola oil - very good nutritional ratio and good for frying. It contains little saturated fat, a lot of monounsaturated fat and a favorable ratio of omega-6 and omega-3 fatty acids. Refined c oil is suitable for thermal processing due to its relatively high smoke point.

4. Peanut oil - good for frying, but nutritionally weaker than the first three.

Refined peanut oil has a high smoke point and good frying stability. However, it contains more omega-6 fatty acids than olive and canola oil, so it is less favorable as a main daily oil.

5. Refined sunflower oil – high smoke point, but high in omega-6 fatty acids.

It tolerates frying well, but standard sunflower oil contains a lot of linoleic acid, i.e. omega-6 fatty acid, and very little omega-3. It is therefore a nutritionally less favorable choice for everyday use.

6. Grape seed oil - high smoke point, but very rich in omega-6 and not among the best for everyday use.

It can be used for thermal processing, but it is very rich in linoleic acid and practically does not contain a significant amount of omega-3 fatty acids. Therefore, it has a less favorable fatty acid profile for daily use.

7. Corn oil - good smoking point, but also very rich in omega-6.

Refined corn oil is suitable for frying, but like standard sunflower oil, it is high in omega-6 fatty acids and low in omega-3. That is why it is better to use it occasionally than as a base oil for daily nutrition.

That's why sunflower, corn and grape seed oil are not "bad" because they have a lot of omega-6. They're just not the best choice if you want one oil for everyday use, because olive oil and canola oil have a more favorable overall fatty acid profile.

Ulja sa visokom tackom dimljenja:

1. Avokadovo ulje – oko 270 °C.
2. Rafinisano maslinovo ulje – oko 240 °C.
3. Suncokretovo rafinisano ulje – oko 225–230 °C.
4. Ulje od kostica grozdja – oko 215 °C.
5. Ulje od kikirikija – oko 225 °C.
6. Ulje uljane repice – oko 200–240 °C.
7. Kukuruzno ulje – oko 230 °C.

Ulja sa visokom tackom dimljenja i nutritivno odgovarajuca za svakodnevnu upotrebu:

1. Rafinisano maslinovo ulje – najbolji ukupni izbor. 

Ima visoku tacku dimljenja, stabilno je pri termivkojobradi i sadrzi pretežno mononezasicene masne kiseline. U odnosu na vecinu rafinisanih ulja, nutritivno je povoljniji izbor za svakodnevno przenje.

2. Avokado ulje – odlicno, posebno za visoke temperature. 

Ima veoma visok udeo mononezasicenih masnih kiselina i dobru termicku stabilnost. Rafinisano avokado ulje ima posebno visoku tacku dimljenja, pa je pogodno za przenje na visim temperaturama.

3. Ulje uljane repice – vrlo dobar nutritivni odnos i dobro za przenje. Sadrzi malo zasicenih masti, dosta mononezasicenih masti i povoljan odnos omega-6 i omega-3 masnih kiselina. Rafinisano ulje uljane repice je pogodno za termicku obradu zbog relativno visoke tacke dimljenja.

4. Ulje od kikirikija – dobro za przenje, ali nutritivno slabije od prva tri. 

Rafinisano ulje od kikirikija ima visoku tacku dimljenja i dobru stabilnost pri przenu. Medjutim, sadrzi vise omega-6 masnih kiselina nego maslinovo i ulje uljane repice, pa je manje povoljan kao glavno svakodnevno ulje.

5. Suncokretovo rafinisano ulje – visoka tacka dimljenja, ali mnogo omega-6 masnih kiselina. 

Dobro podnosi przenje, ali standardno suncokretovo ulje sadrzi veoma mnogo linolne kiseline, odnosno omega-6 masne kiseline, i vrlo malo omega-3. Zato je nutritivno manje povoljan izbor za svakodnevnu upotrebu.

6. Ulje od kostica grozdja – visoka tacka dimljenja, ali veoma bogato omega-6 i nije medju najboljim za svakodnevnu upotrebu. 

Moze se koristiti za termicku obradu, ali je veoma bogato linolnom kiselinom i prakticno ne sadrzi znacajnu kolicinu omega-3 masnih kiselina. Zbog toga ima manje povoljan masnokiselinski profil za svakodnevnu upotrebu.

7. Kukuruzno ulje – dobra tacka dimljenja, ali takodje veoma bogato omega-6. 

Rafinisano kukuruzno ulje je pogodno za przenje, ali kao i standardno suncokretovo ulje ima visok udeo omega-6 masnih kiselina i malo omega-3. Zato ga je bolje koristiti povremeno nego kao osnovno ulje za svakodnevnu ishranu.

Zato suncokretovo, kukuruzno i ulje od kostica grozdja nisu "losi" zato sto imaju mnogo omega-6. Samo nisu najbolji izbor ako zelis jedno ulje za svakodnevnu upotrebu, jer maslinovo i ulje uljane repice imaju povoljniji ukupni masnokiselinski profil.