In my outpatient experience, I have encountered a variety of questions about diet and health, among which "what oil to eat" is probably one of the most common questions. As a doctor, I often tell my patients that choosing the right cooking oil is the simplest and most basic adjustment we can make for long-term health. Today, I'm going to share not just scientific research or nutritional guidance, but a story of change that I've witnessed firsthand, as well as some practical advice to help you make an informed decision when choosing your daily cooking oil.
A few years ago, a middle-aged female patient came to my clinic, and we will call her Mary for the time being. Mary's main symptoms were persistent indigestion and frequent feelings of fatigue, and her eating habits were seemingly normal: not eating too greasy food, occasionally eating out. After detailed inquiry, I found out that Mary uses some common polyunsaturated fatty acid oils in the market, such as corn oil and sunflower oil, which are prone to produce harmful substances during high-temperature cooking.
After some time of communication, I suggested that Mary try to switch to olive oil, especially when making salads or cooking at low temperatures. Initially, Mary had reservations about the change because she was used to her cooking style and the fact that olive oil usually costs more than the oil she used to use. However, soon after the change, she felt much lighter in her weight, with a noticeable improvement in digestive issues and fatigue. This simple replacement not only improved Mary's quality of life, but also reduced her risk of chronic inflammation, which is at the root of many chronic diseases. Mary's example profoundly illustrates the significant health impact of choosing the right cooking oil.
Oils and health
The basic role of fats and fats
Fats and fats are an indispensable part of the daily diet, and they are mainly responsible for the following physiological functions:
Energy supply: Fats and fats are energy-dense foods, providing about 9 calories per gram.
Vitamin absorption: Oils and fats help the body absorb fat-soluble vitamins A, D, E, and K.
Protects organs: Oils and fats also act as a buffer in the body to protect organs from physical damage.
Different types of greases
Fats and oils can be divided into two main categories: saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids are further divided into monounsaturated fatty acids and polyunsaturated fatty acids, of which polyunsaturated fatty acids include Omega-3 and Omega-6 fatty acids.
Saturated fatty acids: solid at room temperature, mainly derived from animal products and some vegetable oils, such as coconut oil.
Monounsaturated fatty acids: usually in liquid form at room temperature, such as olive oil and peanut oil.
Polyunsaturated fatty acids: These include Omega-3 and Omega-6, commonly found in fish oil and certain vegetable oils, such as flaxseed oil.
Benefits of olive oil
Olive oil, especially extra virgin olive oil, is considered one of the healthiest oils due to its high content of monounsaturated fatty acids and antioxidants.
Heart health: The monounsaturated fatty acids in olive oil can help reduce the risk of cardiovascular disease by lowering inflammation levels throughout the body and improving blood vessel function.
Anti-inflammatory effects: Olive oil is rich in antioxidants, such as polyphenols, which can reduce the body's inflammatory response and fight chronic diseases.
Control cholesterol: Olive oil helps raise HDL (good cholesterol) levels while reducing LDL (bad cholesterol) oxidation.
Oils to be wary of
Although many types of oils and fats have health benefits, there are some to avoid:
Conversion oils: These oils are converted to a solid state through a hydrogenation process, increasing the content of trans fatty acids, which have been shown to increase the risk of a variety of health problems such as heart disease and diabetes.
Excessive amounts of polyunsaturated fatty acid oils, such as corn oil and sunflower oil, are rich in Omega-6 fatty acids, and excessive intake may lead to an enhanced inflammatory response in the body.
Practical advice and everyday options
Proper selection and use of oils and fats is the key to maintaining good health:
Cooking oil selection: Choose oils with high lighting temperatures, such as extra virgin olive oil and coconut oil, that are suitable for most cooking needs, especially low-temperature cooking.
Daily Edible Oil Balance: Balance the intake of saturated and unsaturated fatty acids reasonably to avoid excessive use of a single type of oil.
By choosing and using fats and oils wisely, we can not only enjoy good food, but also protect cardiovascular health and avoid the risk of chronic diseases. Olive oil is undoubtedly an excellent choice when choosing oils and fats, but don't forget to diversify your options to meet your body's needs for various fatty acids.
Benefits of olive oil
1. Heart health
Olive oil is especially good for heart health. It can help reduce the risk of cardiovascular disease through several mechanisms:
Lowers blood pressure: Regular intake of olive oil can help reduce high blood pressure, a major risk factor for cardiovascular disease.
Improves blood lipids: Olive oil increases high-density lipoprotein (HDL) levels while reducing the oxidation potential of low-density lipoprotein (LDL) and "bad cholesterol."
Anti-inflammatory effects: The polyphenols in olive oil have anti-inflammatory properties, and inflammation is a key driver of cardiovascular disease.
2. Anti-inflammatory effect
Chronic inflammation is the root cause of many diseases, including certain cancer types, diabetes, heart disease, and Alzheimer's disease. The anti-inflammatory properties of olive oil can be attributed to its rich antioxidants, especially polyphenols. These antioxidants neutralize free radicals and reduce levels of inflammation in the body.
3. Control cholesterol
By adjusting the type and level of cholesterol in the blood, olive oil helps maintain healthy blood vessels. It mainly controls cholesterol by:
Increases HDL levels: HDL helps remove cholesterol from blood vessels and prevents blood vessels from becoming blocked.
Reduces LDL oxidation: Oxidized LDL cholesterol is the main cause of the formation of arterial plaque, and the antioxidants of olive oil can prevent LDL cholesterol oxidation, thereby reducing the risk of cardiovascular disease.
Practical advice and everyday options
How to choose cooking oil
Consider the type of oil:
Monounsaturated fatty acids (MUFAs): Prefer oils rich in monounsaturated fatty acids, such as olive oil and peanut oil. These fats help raise good cholesterol (HDL) in the blood and lower bad cholesterol (LDL).
Polyunsaturated Fatty Acids (PUFAs): Moderate intake of polyunsaturated fatty acid-rich oils, such as flaxseed oil and walnut oil, which are rich in omega-3 fatty acids and have heart health benefits.
Saturated fatty acids: Try to limit your intake of saturated fatty acids (such as palm oil and butter), especially if your diet already contains high animal fats.
Check the degree of processing:
Choose cold-pressed or extra virgin oils and fats that retain more nutrients and natural ingredients during processing.
Avoid oils that have been refined or contain chemical additives, which may be processed to produce substances that are not harmful to health.
How to use cooking oil
Cooking temperature:
Use oils with high smoke points for high-temperature cooking, such as coconut oil (smoke point 232°C) and extra virgin olive oil (smoke point 207°C). High smoke point oil is not easy to decompose at high temperatures, can maintain stability, and reduce the production of harmful substances.
For low-temperature cooking or coleslaw, opt for flaxseed oil or walnut oil, which are rich in Omega-3 and suitable for low-temperature use to maintain their health benefits.
Oil usage:
Even healthy oils and fats should be used in moderation. Controlling total calorie intake can help maintain a healthy weight and heart health.
Use a spray bottle to control the amount of oil you use and avoid excessive oil intake.
Avoid reusing grease:
Used oil breaks down at high temperatures to produce free radicals that are harmful to health. Try to avoid reusing the same grease for cooking.
Storage:
Store the grease in a cool, dark place to avoid oxidation and deterioration of the grease. Oxidized oils not only taste bad, but can also produce harmful free radicals.
The choice and use of cooking oil should not be determined solely by habits and taste, but should take into account the health effects of the oil's type, degree of processing and use. With these tips, you can take advantage of the benefits of oils and fats more scientifically to promote overall health. Let's make smart choices and add points to your health!