Sunflower oil is the second most consumed in Spain, only behind olive oil. It is estimated that each Spanish consumes between 2 and 3 liters per year, compared to 5-6 liters of olive oil (Deles data Ministry of Agriculture in 2023). María Abenoza, professor of the Nutrition and Bromatology Area at the University of Zaragoza and member of the Academic Corps of the Spanish Academy of Nutrition and Dietéina, tells us how the oil is done
Sunflower oil: what is
Sunflower oil is a vegetable oil that is obtained from Sunflower seeds (Helianthus Annuus). Its two main values are its neutral flavor, or, at least, very soft, and its great versatility of uses.
It also counts its price, much more affordable than Oliva.
It usually market refined to eliminate impurities, odors and colors. In this way a clear steel is obtained, without strong and more stable flavor for cooking.
It is the fourth most consumed vegetable oil in the world, after palm oil, soy and rapes.
Types of sunflower oil
Unlike olive oil, where we can find different varieties according to the varity of olive used (picual, hojiblanca, cornicabra …), the bottle of sunflower oil that we then in the nestra favorite store show oil hay oil of although Different varieties of sunflower seeds (High performance or conferences Profiles of fatty acids), Varieties species are not marketed in the market. What we find in stores are quite homogeneous oils, from standard sunflower seeds, but without differentiating varieties, ”explains Abenaza.
Three types of sunflower oil are usually differentiated according to their quality or the degree of refining: cold pressed (sometimes called extra virgin sunflower oil, a category that does not exist from the legal point of view), refined and high innovation.
| Types of sunflower oil | ||
| Refined | High oleic | Cold pressed |
| Cheaper | More nutrients, but more expensive | |
| Fritures and cooking at high temperatures | Heat -resistant | Use in raw: salads, sauces … |
| Neutral flavor | FOR VARÍAS IDEAL FRITERS | More intense taste |
Cold pressing oil
It is obtained by cold mechanical pressing, so it retains more nutrients and natural flavors of the seed. It is recommended to consume raw.
Refining sunflower oil
It is the most frequent in nurestras houses. It goes through an industrial refining processing in which impurities are eliminated, as well as other unwanted compounds and odors. This allows you to achieve a much more homogeneous oil.
«The refining process includes different stages (muddy, neutralization, discoloration and deodorization) that vary depending on the type of oil (for example, if high oolic or not) and of the planned use,» he says, expert.
This type of oil is the most suitable for common uses, such as frying or to spray on food in the air fryer.
High oleic sunflower oil
In the case of high oleic sunflower oil, it is made from a specific variety that has been modified or genetically selected to produce seeds with greater content of oleic acid (more than 75%) and lower content in linoleic acid compared to a conventional sunflower seed.
It is characterized by being more stable, so that better resistant to oxidation and high temperatures.
Nutritional Sunflower Oil Information
Energy value (calories)
This food is essentially a gauze. This meaning that the calories provided are important. Apraximadas A soup tablespoon of about 10 millilitresses gives us about 90 calories. As with other oils, its consumption must be made with some moderation due to its calos profile to avoid weight gain.
Fats
As for its compositionic, polyunsaturated fatty acids predominantly (62%alredor), the linolic acid has been its main representative, followed by monoinsaturated fatty chosen (25%) (12%).
Vitamin e
It is a very good source of vitamin E, a key antioxidant to protect our oxiditive damage cells caused by free radicals.
Comparison with other oils
Sunflower oil vs. olive oil
Olive oil would be ahead of sunflower oil, specially if it is extra virgin olive oil. “The virgin olive oil stands out for being rich rich rich in oleic acid (monoinsaturated fatty acid) and having an unsabonifiable fraction of interest in its antioxidant function, pores of pores of beneficial for benefits of benevolents of some diseases, such as cardiovascular what was consumed in raw sobo a toast or a salad.
Sen, sunflower, in its conventional form, has more polyunsaturated fatty acids (linoleic acid) and less natural antioxidants (Úicamé vitamin E). «High oleic sunflower oil would be closer to the healthy olive oil profile in terms of the composition of fatty acids, but it would not have that unshabable unstable fraction rich in active compounds. Health, the virgin olive oil is advestite more beneficial,» the expert emphasizes.
Sunflower oil vs
Canola, Colza or Nabina oil comes from Colza Charts. It presents a low content of saturated fatty acids (apraximadamete 6%), high content of oleic and linoleic acid and a high relatamment content of alpha linolenic acid, which makes Mare very much expede expee from nutritional. In addition, vitamin E also contains, which is characterized by having antioxidant activity.
«As a compositionic, it could even be a better alternative to sunflower oil, although it is Cirerto that in Spain is not consumed much because it drags bad reputation after mass staining happened in the 80s,» he explains. It should be remembered that this sad event was not due to the oil itself, but to the subsequent addition of toxic substances and its illegal sale for human consumption.
Sunflower oil vs. palm oil
Palm oil -explains abenaza -is “of worse quality from the nutritional point of view, since it has high content of saturated fats (around 48%, giving -in -law of Cañino ‘Bad cholesterol’ and linked to cardiovascular diseases”.
Sunflower oil uses in the kitchen
Sunflower oil is quite versatile in the kitchen, because it has a soft love flavor that is frequently used in the elaboration of sauces and alieros, thus eat in homemade mayonnaises. In addition, its uvedo smoke point, although less than that of olive oil, indicates that it can support high temperatures without burning or oxidizing easy, so a good oil for frying and baking.
Consideration about the consumption of this oil
Is it bad to consume sunflower oil daily?
Depend on the singing. “It is a fat, so the caloric content that it contributes to the diet is important. In addition, the general balance of the fats provided by the total diet should be valued. Conventional sunflower oil is rich oil rich oceid Omega 6 and Omega 3, ”he adds.
Sour and calorie oil: Does it affect weight?
Yes, the Sunflower oil fattening If consumed in excess since it is a food Very caloric: Contains alrector 887 calories per 100 milliliters.
Now, this would not be paid to think that sunflower oil is bad. Much less, suggest that sunflower oil is a cane cancer or to eliminate it from the diet. The key is to dose it properly. The kitchens point to us two thirties not to use too much oil: spray the food instead of using it to chorretones, if we go a raw consume it or use it to spray the foods that we will create to the hino, and saygontars of Sean to the. adequate temperature when fryingTo prevent food from absorbing oil.
How to choose a good sunflower oil
As with other very food, the important thing is to know how to read the information of the obligation information.
- Low acidity (Less than 0.5%). “The normal thing is that sea of less than 0.2% in refined oils. It is not a mandatory meter stop to declare on the label of sunflower oils, but it must be determined to be able to market it).
- 100% sunflower oil and do not mix consumes seeds. This information will always appear in the labeling within the product denomination, which is mandatory by law. «If it is only sunflower, the term 100%may not appear, because it is already understood as it is a single ingredient,» says the expert. It is important, there is no frontal of llying ‘seduce’ by the photo of the labeling, which can be sunflowers but be, in reality, a ‘seed oil’, that is, a mixture of several oils (normality, sunflower, soybeans and rapes). It is not dangerous, nor harmful to health, but it is not sunflower oil in a strict sense.
- Dark or metallic packaging. It is the one that protects the most against light.
- Recent preferred consumption date. When older is, there is more possibilities that you have lost some organolept qualities.
- Origin. Above all, if you care about the producer or local curscas.
The Aldi Council
Remember that oils deteriorate if it is exposed to light and air. Always keep them in a cool, dark and well closed place.
María Abenaza. Member of the Academic Corps of the Spanish Academy of Nutrition and Dietetics. Doctor in quality, safety and technology of food, license in food science and technology and diploma in human nutrition and dietary from the University of Zaragoza. He has participated in R & D+I projects and was part of the investigating two European projects (H2020). It has several publications in indexed magazines and has present related works with nutrition and science and technology of food in different congresses. Really, she is a researcher at the Agrifood Institute of Aragon (IA2), being part of the «Analysis and Evaluation of Food Security». Since 2010 he has taught in the degrees of human and dietary nutrition and in the degree of food science and technology.
