Imagine that you are preparing dinner for your family in the kitchen with a bottle of oil in your hand, have you ever thought that such a simple choice can have a significant impact on your health and the health of your family? In our daily life, many people do not care about the choice of cooking oil, but they do not know that this small decision every day subtly affects our physical health.
There is such a true story, Aunt Zhang, a 65-year-old retired teacher, has always thought that cooking oil is almost the same, and there is no need to care too much. Until one day, she was told that she had a heart attack during a medical check-up. Doctors inquired about her eating habits and found that her long-term use of highly processed cooking oils may be the culprit. This discovery took Aunt Zhang by surprise, and she never imagined that her daily cooking oil choices would have such a big impact on her health.
Olive oil, peanut oil, and soybean oil are the three most common cooking oils on our table. They have their own characteristics and application scenarios, but do you know the main differences between them, and how to choose the right cooking oil according to your health needs and cooking habits?
Olive oil, peanut oil, soybean oil: three oils, three benefits
Olive oil: the health secret of the Mediterranean
Extraction & Kind
Olive oil, especially extra virgin oil, is obtained by physical pressing rather than chemical treatment, preserving the essence of the olives. It is divided into several types, including extra virgin, virgin olive oil, and refined olive oil, each with its own unique flavor and use.
Nutrition facts
Olive oil is rich in monounsaturated fatty acids, mainly oleic acid, which is extremely beneficial for heart health. It is also rich in vitamin E, a powerful antioxidant.
Health benefits
Long-term studies have shown that olive oil helps reduce the risk of heart disease while also having a positive effect on controlling blood sugar levels. Its anti-inflammatory and antioxidant properties are a great source of health benefits for the Mediterranean diet.
Peanut oil: a nutritional treasure in the kitchen
Processing method
Peanut oil is usually extracted by hot or cold pressing. Cold pressing retains more nutrients, but hot pressing yields more.
Nutrition facts
Peanut oil contains a higher proportion of polyunsaturated fatty acids and monounsaturated fatty acids, and also contains vitamin E and a certain amount of plant sterols, which are beneficial to health.
Health benefits
The polyunsaturated fatty acids in peanut oil can help lower total cholesterol, thereby reducing the risk of cardiovascular disease. Its antioxidant properties also help fight cell damage.
Soybean oil: ideal for a balanced diet
Production process
Soybean oil is extracted from soybean seeds and is often refined to remove impurities and improve stability when cooking.
Nutrition facts
This oil is mainly composed of polyunsaturated fatty acids, especially linoleic acid and α-linolenic acid. It also contains vitamins E and K.
Health Impacts
The polyunsaturated fatty acids in soybean oil help lower levels of LDL (bad cholesterol), which reduces the risk of heart disease. It also helps to promote skin health.
"Oil vs. Oil Showdown: Olive Oil vs. Peanut Oil vs. Soybean Oil – Which Is Better for You?"
When choosing an everyday cooking oil, it's crucial to understand the nutrient content and health effects of different oils. This section will provide an in-depth comparison of the key differences between olive oil, peanut oil, and soybean oil, as well as practical advice to help you make an informed choice.
1. Comparison of oleic acid content
Olive oil: Rich in oleic acid, a monounsaturated fatty acid that is good for heart health.
Peanut oil: contains a moderate amount of oleic acid, but mainly polyunsaturated fatty acids.
Soybean oil: mainly composed of polyunsaturated fatty acids, especially linoleic acid.
2. Comparison of antioxidant substances
Olive oil: high in vitamin E and polyphenols, with strong antioxidant effects.
Peanut oil: Although it contains vitamin E, it contains less antioxidants than olive oil.
Soybean oil: relatively low in antioxidants.
3. Cooking stability
Olive oil: Extra virgin olive oil is suitable for low-temperature cooking or cold dressing, while refined olive oil can be used for high-temperature cooking.
Peanut oil: Good cooking stability, suitable for high-temperature cooking, such as stir-frying and frying.
Soybean oil: Suitable for all cooking methods, including high-temperature cooking.
Health advice
For heart health concerners, olive oil is preferred for its monounsaturated fatty acids that help reduce the risk of heart disease.
If you're looking for a balanced intake of fatty acids, peanut oil can be a good choice, as it provides a variety of fatty acids.
If you need a versatile cooking oil, soybean oil can meet a variety of cooking needs.