The expert explained why one type of oil is used only for frying.
Many use sunflower oil for dressing salads without realizing that it is not always safe. Curator-nutritionist of Dietology Live, Alexandra Bekmacheva, explained how unrefined oil differs from refined oil and which one is inappropriate for cold dishes.
Which Sunflower Oil to Choose for Salad
There are two main types of sunflower oil — refined and unrefined.
Refined oil undergoes purification (refining), during which odor, taste, color, and impurities are removed. It is stable to heating, suitable for frying, but contains almost no vitamin E, phytosterols, and other biologically active substances, the authors of the article in the journal Oilseeds & Fats, Crops and Lipids warned.
Unrefined oil is obtained without deep processing, only filtered. This product retains its natural taste, aroma, and beneficial substances (vitamins E, A, omega acids), but cannot withstand high heat.
"If you use sunflower oil for salad dressing, choose unrefined. Since refined oil undergoes harsh processing during refining, all beneficial compounds are destroyed. Such oil provokes oxidative stress in the body and exacerbates the inflammatory background," the expert explained.
What Are the Disadvantages of Sunflower Oil
The fatty acid composition of sunflower oil is far from ideal. It is dominated by omega-6 fatty acids, which in excess disrupt the balance of fats in the human body. In this regard, Alexandra Bekmacheva suggested including sources of omega-3 in the diet:
- flaxseed oil;
- camelina oil;
- hemp oil;
- fatty sea fish and seafood.
How to Improve Salad Dressing
According to the nutritionist, mixing oil with other components makes salad dressing not only tasty but also more beneficial.
"Each flavor is original; I love adding Dijon mustard to oil and lemon juice, it creates a rich taste," the expert shared a life hack.
