Cooking oil is an indispensable ingredient in cooking, it adds flavor to our dishes and makes food more delicious.
Cooking oil is made from vegetable or animal fats and is rich in nutrients such as fats, vitamins and minerals.
In addition, different kinds of edible oils have different characteristics and usage scenarios. For example, olive oil is suitable for cold dressing and low-temperature cooking to preserve the original flavor of the ingredients, peanut oil is suitable for stir-frying and fried foods and has a fragrant flavor, and flaxseed oil is rich in omega-3 fatty acids, which help lower cholesterol and prevent cardiovascular disease.
When choosing an edible oil, we should choose the right oil based on our culinary needs and personal health conditions. At the same time, it is also necessary to pay attention to controlling the intake of edible oil, excessive intake of oil can lead to obesity, high blood pressure and other diseases. Therefore, a reasonable mix of types and dosages of edible oil is essential for maintaining good health.
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01
What oil is not healthy? Is it soybean oil?
The health of an oil does not depend solely on the type of oil, but on many factors such as how it is processed, how it is used, and how much it is consumed. However, from a popular point of view, soybean oil is considered a relatively unhealthy oil.
Soybean oil is one of the most common vegetable oils on the market and is widely used in cooking and food processing due to its relatively low price.
However, soybean oil is susceptible to oxidation in the presence of high temperatures and oxygen, producing a range of harmful oxidation products such as free radicals and peroxides. These substances have a damaging effect on the body's cells and tissues, increasing the risk of chronic diseases.
In addition, soybean oil contains a higher proportion of polyunsaturated fatty acids, which are more likely to oxidize at high temperatures and produce harmful substances.
Moreover, the linoleic acid in soybean oil also produces trans fatty acids at high temperatures, which are extremely harmful to cardiovascular health.
While soybean oil isn't exactly "unhealthy," it does have some potential health risks. In order to stay healthy, we should try to choose healthy cooking oils, such as olive oil, coconut oil, etc., and follow scientific cooking methods to avoid long-term high temperature heating and excessive use.
02
Doctor reminds: 3 kinds of edible oil are recommended not to eat
First and foremost, oils with a higher content of trans fatty acids should be avoided. Trans fatty acids are harmful to human health and can increase the risk of chronic diseases such as heart disease and diabetes.
Common trans fatty acid-rich oils are partially hydrogenated vegetable oils, which are widely used in processed foods such as pastries, biscuits, fried foods, etc.
Secondly, refined vegetable oil is also recommended to be eaten sparingly. Refined vegetable oils are those that have undergone multiple refining and bleaching processes during processing, and while they can improve the stability and shelf life of the oil, they can also lead to a loss of nutritional value and possible chemical residues.
Finally, oils that have been heated at high temperatures for long periods of time should also be avoided as much as possible. Long-term high-temperature heating will cause oxidative polymerization reaction of oil, resulting in the degradation of oil quality and loss of nutritional value, and may produce harmful substances, posing a potential threat to human health.
03
What problems should I pay attention to when eating edible oil every day?
First of all, we need to pay attention to the type of edible oil. Different cooking oils have different nutrients and cooking characteristics, so it is important to choose the right oil according to different needs.
For example, olive oil is suitable for cold dressing and low-temperature cooking, while peanut oil is suitable for stir-frying and baking. In addition, flaxseed oil and grapeseed oil are also good choices, as they are rich in unsaturated fatty acids and antioxidants, which have health benefits.
Secondly, we need to pay attention to the intake of edible oil. Although cooking oil is rich in calories and nutrients, consuming too much of it can also have negative health effects.
It is recommended that the daily intake of cooking oil should be moderate, generally not more than 30 grams. At the same time, it is necessary to control the intake of cooking oil, especially to avoid excessive use during cooking.
In addition, we should also pay attention to the preservation of edible oil. Cooking oil should be stored in a cool, dry, dark place, away from air and direct sunlight.
Also, make sure that the lid of the oil bottle is tightly closed to prevent oxidation and deterioration. If the cooking oil is left for too long or stored improperly, problems such as deterioration, oxidation and rancidity may occur, so it is necessary to check the condition of the oil regularly and deal with any abnormalities in time.
04
Teach you how to choose cooking oil?
First of all, we want to focus on the nutritional content of the oil. Different edible oils have their own nutrients. For example, olive oil is rich in monounsaturated fatty acids, which help lower cholesterol and are suitable for cooking and salads.
Sesame oil, on the other hand, is rich in vitamin E and minerals, which have antioxidant and anti-inflammatory effects. Therefore, when choosing an edible oil, choose according to your nutritional needs and taste preferences.
Secondly, we have to consider the smoke point of the oil. The smoke point refers to the temperature at which the oil starts to smoke, and it determines how high the temperature the oil can withstand for cooking.
Generally speaking, oils with a high smoke point are suitable for high-temperature cooking, such as frying, frying, etc., while oils with a low smoke point are more suitable for low-temperature cooking or direct consumption, such as cold dressing.
In addition, the source of the oil and the production process are also our concerns. Try to choose cooking oil from reliable suppliers with no added preservatives. At the same time, pay attention to the way the oil is processed, and try to choose physically pressed oil to ensure the complete retention of nutrients.
Finally, we also have to consider the ease of storage and use of the oil. A good quality cooking oil should have a good seal and protection from light to ensure the freshness and nutrient content of the oil. At the same time, choose the appropriate capacity and bottle finish design according to individual needs for easy use and storage.