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International olive oil expert and judge, and member of the Scientific Society – Alexandria University.
In light of the EU's interest in cooperating with Egypt because of its strong influence in the Middle East and the world, and cooperation in all fields, especially scientific progress, this was discussed at the Scientific Association for Food Industries, Faculty of Agriculture, Alexandria University.
This was attended by a group of scholars. The discussion was rich in ideas. In the presence of Mr. Alaa Hasaballah (representative of Dream for Mashreq) to honor and award outstanding students in scientific research and the owners of innovations and new projects, a student asked an important question: “Is there an alternative to using oil in cooking?” We said, “Why?”
“Because it causes weight gain and a lot of diseases,” she said. Some misconceptions about vegetable oils had to be corrected.
As oil in cooking or on foods and salads is one of the basics, and the belief that it is the main cause of weight gain because it is high in calories and rich in fat is a false belief.
First, it is important to clarify the importance of fat. Fat is one of the main nutrients used by the human body to grow and perform vital functions. It helps build nerve cells as well as hormones, and is a source of energy.
We reviewed some misconceptions and facts about the use of oils, the most important of which are:
One of the most common beliefs is that all the fat in oils is harmful. The fact is that not all fats are equal. Oils contain different types of fatty acids, including: (saturated, unsaturated and trans). Trans fats are dangerous to health and increase the risk of heart disease, while excessive consumption of saturated fat may cause arterial and heart problems. Unsaturated fatty acids found in oils such as olive oil, canola and avocado are beneficial. These fatty acids can help reduce bad cholesterol levels, reducing the risk of heart disease.For information: Medium-chain triglycerides (MCT) are a dietary supplement and play an important role in weight reduction.
Olive oil is rich in antioxidants and unsaturated fatty acids, but some people think cooking with it will ruin its benefits. While it's true that heating can reduce some antioxidants, olive oil remains stable at medium to high temperatures and retains much of its nutritional value. Extra virgin olive oil retains a high percentage of antioxidants and beneficial compounds even after heating. So, don't hesitate to fry your vegetables in olive oil without feeling guilty. What prevents us from using it for frying is its high price.
Vegetable oils are either a single type of vegetable oil or a combination of different oils such as soybean, corn, and palm oil, which are often processed (refined). It can contain high levels of omega-6 fatty acids, which are essential for the body, but excessive intake of this oil can lead to inflammation and chronic diseases. It is recommended to balance your intake of omega-6 fatty acids with omega-3 fatty acids from sources such as fish and flax seeds.
Oils are high in calories, but this does not mean that they should be removed from a weight loss diet. Healthy fats are essential for nutrient absorption, hormonal balance and satiety. The Mediterranean diet, or the so-called “Mediterranean diet”, which is rich in healthy fats such as olive oil, is more effective for weight loss and heart health than a low-fat diet. The solution is moderation and choosing the right types of oils.
Reusing cooking oil is a common but not safe practice. Every time the oil is heated, it decomposes and releases harmful compounds such as aldehydes and carbonates (polymers), which have been linked to cancer and other health problems. The oil that is reused more than once also becomes rancid, loses its nutritional value and increases the risk of inflammation. Therefore, oil should be used for deep frying with specific requirements to reuse the oil again, so that no new oil is added to an old oil that has been fried and burned. The best practice is to use fresh oil for frying, observe that it does not burn and remove the remains of burnt materials inside the pan.
After this explanation, we noticed that there are false beliefs that need to be corrected. We asked students to collect these common beliefs to review them scientifically and correct them in order to provide tips that contribute to developing society for the better.
