"In every cozy home kitchen, oil bottles always play an indispensable role. But have you ever stopped and thought carefully about this seemingly mundane choice: Is the oil we use for stir-frying and salads really safe and healthy? Recently, home-pressed oil has become popular among many families because of its 'all-natural, additive-free' label. However, how much do you know about the hidden health risks behind this?
Self-pressed oil: a health myth or a hidden danger?
Quality Control: Unknown Risks of Home Oil Extraction
When discussing the potential hazards of self-pressed oil, quality control. Industrially produced edible oils undergo rigorous quality testing, including screening for harmful substances and balancing nutrients. In contrast, home-pressed oil often lacks this systematic quality control. For example, it may not be possible to completely remove impurities from the oil during the home oil extraction process, which may sometimes contain substances that are harmful to humans.
Contaminants and hazardous substances
A major problem with self-pressed oil is the contaminants and harmful substances it can contain. For example, aflatoxin, a toxic substance commonly found in improperly stored nuts and grains, may be found in raw materials for home oil extraction. In addition, self-pressed oil may not be effective in removing heavy metals or other harmful chemicals that may be contained in the oil itself.
Shelf life and storage challenges
Self-pressed oils typically have a shorter shelf life compared to industrially produced edible oils. Lack of proper storage conditions, such as constant temperature and protection from light, may accelerate the oxidation and deterioration of oils and fats. Oxidized oils and fats not only lose their taste, but they may also produce free radicals that are harmful to the body.
Practical application recommendations
Considering these potential risks, consumers are advised to consider caution when choosing edible oils. Although home-pressed oils may seem more "natural", they may not be as safe and nutritious as professionally processed commercially available oils. Choosing a well-known brand of commercially available oil, and paying attention to how it is stored and used, can better protect the health of your family members.
The selection of commercially available oils: an in-depth analysis of the three major edible oils
When it comes to choosing a healthy cooking oil, peanut oil, canola oil, and walnut oil are three common oils and fats that have their own unique advantages. Below, we'll take a closer look at the nutritional value and suitability of these three oils to help you make a more informed choice.
Peanut oil: a balanced and nutritious choice
Peanut oil is rich in monounsaturated fatty acids, which are heart-healthy fats. It also contains vitamin E and antioxidants, which can help fight cell damage. This oil is particularly suitable for high-temperature cooking, such as stir-frying, because it has a high smoke point and can remain stable without producing harmful substances.
Canola oil: a good friend for heart health
Canola oil is an oil low in saturated fat and high in monounsaturated fat, making it ideal for people who are concerned about cardiovascular health. It is rich in omega-3 fatty acids, which are especially helpful for maintaining heart health and lowering blood lipid levels. In addition, canola oil also contains certain amounts of vitamins E and K, which are also beneficial for bone health.
Walnut oil: The oily form of a superfood
Walnut oil is extracted from nutrient-rich walnuts and is characterized by a high proportion of polyunsaturated fatty acids, especially omega-3 fatty acids. Suitable for low-temperature cooking or as a salad dressing, this oil can add flavor to food while providing health benefits. Walnut oil also has potential benefits for improving cognitive function and supporting brain health.
Choose wisely, use your oil healthily - your guide to your daily cooking oil use
When it comes to choosing and using cooking oils, the right knowledge and methods are essential for maintaining health. Here are some practical advice based on medical and nutritional principles to help you make an informed choice.
Tips for choosing high-quality cooking oils
Check the label: When choosing a cooking oil, read the ingredients and expiration date on the label carefully. Choose oils that are low in saturated fat and free of trans fats.
Polyunsaturated vs. monounsaturated fats: Prioritize oils that are rich in polyunsaturated fats (e.g., corn oil, sunflower oil) and monounsaturated fats (e.g., olive, peanut oil), which support heart health.
Avoid reheating: When using fried food, avoid reusing the same batch of oil, as repeated heating can produce harmful substances.
Store properly to extend shelf life
Avoid light and heat: Store the oil in a cool, dry place, away from direct sunlight and high temperatures, to prevent oxidation and deterioration.
Sealed preservation: Make sure the cap of the oil bottle is tightly closed to avoid the ingress of air and moisture, which can extend the shelf life of the oil.
Use in moderation and eat a balanced diet
Control the amount: Even healthy oils and fats should be used in moderation. Excessive intake of any type of fat can lead to a caloric overload.
Choice: Different types of oils and fats have different nutritional profiles. Try to rotate different types of oils in your cooking for balanced nutrition.
Learn about the different uses of oils and fats
High-heat cooking: Use oils with a high smoke point, such as sunflower oil or peanut oil, which are suitable for stir-frying and frying.
Low-temperature cooking and seasoning: Olive oil and flaxseed oil are suitable for low-temperature cooking and salad dressings because they spoil easily at high temperatures.