Peanut oil, rapeseed oil, olive oil, corn oil, which of these cooking oils, which is healthier?
Often netizens ask such a question, for cooking oil, we will use it every day in the process of cooking food, but which oil is more beneficial to health? In fact, how to choose a healthy edible oil, can only be said to be one of the reasonable use of oil is a small aspect, want to use edible oil more healthily, there are many aspects that need to be paid attention to, today's popular science article, to introduce the relevant knowledge of edible oil selection and use for everyone.
Types of fats in edible oils
Cooking oil will add flavor to the food we cook, but in terms of nutritional value, the main component of edible oil is "fat", and different oils contain different types of fat, which also determines the health of edible oil.
Understanding the type of fat contained in edible oil provides a certain reference for our reasonable choice of edible oil -
Saturated fat. Saturated fats are often "unhealthy fats" and are mainly found in cream, animal fats, coconut oil, and palm oil.
Trans fats. This fat should be kept away from! Trans fats are commonly found in processed foods, especially some processed foods made at high temperatures, such as fried, grilled, baked foods, are rich in trans fats, in addition, many milk teas are rich in trans fats, should try to eat less or not. In addition, for packaged foods, we can understand the amount of trans fat contained in the label.
Monounsaturated fats. It can be enriched in nuts, olives and avocados, a healthy fat that contains monounsaturated fats in virgin olive oil as well as in some argan oils.
Polyunsaturated fats. These fats, including Omega-6 and Omega-3 and other fats, also belong to healthy fatty acids, in fish oil, walnut oil, etc., we can obtain the above polyunsaturated fatty acids, these nutrients are beneficial to the brain, nervous system health, for strengthening lipid metabolism, regulating triglycerides also have certain benefits.
Introduction to various common vegetable oils
Animal fats in the proportion of saturated fatty acids is high, relatively not healthy enough, in our daily life, the current are also eaten relatively little, and for a variety of various types of vegetable oils, what are the characteristics of each? Let's briefly introduce 7 common types.
01 Rapeseed oil
Rapeseed oil is a common edible oil extracted from plants, this oil taste is neutral, the smoke point is high (the temperature of smoke after heating), it is an ideal oil for frying, frying and baking, and rapeseed oil is also used to make margarine. Although its omega-3 fatty acid content is not as high as olive oil, rapeseed oil is one of the lowest saturated fat edible oils, and it is also rich in α-linolenic acid, which is also a beneficial nutritional supplement for vegetarians.
02 Olive oil
Olive oil is a healthy eating pattern - a healthy edible oil promoted in the Mediterranean diet, it is a fragrant, fruity edible oil made of olive fruit and core, generally blue-green or yellow-green. This oil usually has a low smoke point, especially those labeled "extra virgin olive oil", which has the lowest smoke point and, therefore, is not suitable for cooking food at high temperatures, but olive oil is one of the best options when making cold dishes, or making salad dressings.
03 Peanut oil
Peanut oil is the most commonly used stir-fry oil in the daily life of many friends, it has the unique aroma of peanuts, and the unsaturated fat contained is also relatively high, but also a healthy edible oil, usually we buy refined edible oil, smoke point belongs to medium and high, used to stir-fry is very suitable, it should be noted that some friends like homemade peanut oil, at this time, we must pay attention not to add moldy peanuts into it, otherwise aflatoxin will enter the oil, there is a high risk of carcinogenicity.
04 Sunflower oil
Unlike olive oil, which is rich in omega-3 fatty acids, sunflower oil is dominated by monounsaturated fats, while rich in omega-6 fatty acids, mainly made from sunflower seeds, which are also edible oils that are beneficial to heart health, the smoke point of this oil is also very high, suitable for frying or frying, friends with conditions, you can choose a high oleic version of sunflower oil, health ingredients will be more.
05 Edible blending oil
Usually a mixture of neutral oils. Its nutrition varies depending on the specific mixture. Blend oil is usually a mixture of soybean oil, palm oil, sunflower oil, and rapeseed oil. This oil is usually less expensive, has medium to high smoke points, and is more versatile.
06 Coconut oil and palm oil
These tropical vegetable oils are characterized by high smoke points and suitable for frying food, but the disadvantage is that these oils are the edible oils with the highest saturated fat content in various vegetable oils, although the aroma is strong, but it is not a good choice for protecting cardiovascular health, for healthy oils, it is still recommended to choose traditional non-tropical vegetable oils, such as rapeseed oil, olive oil, etc.
07 Other argan oils
In addition, in recent years, there are more and more types of argan oil, such as walnut oil, pecan oil, pumpkin seed oil and some other nut oil, etc., although this kind of edible oil is healthy, but often expensive, and belongs to the edible oil that should be avoided, not suitable for high-temperature cooking, more suitable for the use of concoctions.
Reasonable and healthy use of oil, do a good job in 4 aspects is very important.
Through the above introduction, I believe you can understand that different edible oils, the nutrients contained in them will have certain differences, and their uses are also quite different, therefore, a reasonable and healthy choice of edible oil, not just choose which oil is so simple, want to really do a healthy oil, do the following 4 aspects, are very important.
The first is the rational selection of oil products. Reasonable choice of oil products, does not only refer to the choice of high nutritional value, can bring health benefits to the related oil is enough, in fact, in real life, we may wish to try to change the single use of a certain edible oil habits, moderately increase the diversity of oil, pay attention to diversified choices, can let us contact the different nutrients contained in different oils, more conducive to balanced intake of nutrition.
The second is the rational use of edible oil. Different edible oils have different characteristics, the correct and reasonable use of edible oil, is also an important aspect of healthy oil, different edible oils have different characteristics, its scope of application is also different, such as in the frying aspect, peanut oil, rapeseed oil, sunflower oil, corn oil and other oils, and if it is fried food, you can consider refined oil with high smoke point, the higher the purity, the higher the smoke point, palm oil, sunflower oil, rapeseed oil, etc. are good choices, can be switched to use, and do not have to just stick to one, In terms of preparing food, olive oil and some other nut oils are good choices.
Third, do not overheat the cooking oil. Edible oil is rich in all kinds of saturated fat, unsaturated fat and vitamin E and other oil-soluble nutrients, it should be noted that when cooking, try not to let the oil smoke before starting to stir-fry, when the oil smokes or burns, any healthy fat and antioxidants will burn with it, excessive high temperature will also produce free radicals harmful to human health, if you often use excessive high temperature oil to cook food, it will also lead to the loss of food nutrients, produce harmful substances, and affect health. Therefore, when using edible oil, you should pay attention to the smoke point temperature of different edible oils and try to avoid high temperature heating.
The fourth point is the precautions for the storage of edible oil. Although the stability of edible oil is relatively high compared to other ingredients, the shelf life is relatively long, but it is also very important to store it. Regardless of whether the edible oil is opened or not, it should be placed in a cool place as much as possible to avoid the adverse effects of light and high temperature on the edible oil, and the edible oil after opening should be used up as much as possible within two months, for the long-term unused edible oil after opening, when used again, we must carefully identify the change of smell, if the odor is produced, especially the "Hara flavor" oil, it has deteriorated and cannot be used continuously.