One day, Xiaoli went to the supermarket to buy oil and made a mistake standing in front of the shelves. She thought to herself, "Oh, there are so many oils, which one is better?" I heard that some oils are unhealthy to eat, but which oil is the most unhealthy? Is it soybean oil?" She picked up a bottle of soybean oil and looked at it, then put it down, and her heart was so entangled.
At this moment, an aunt next to her saw Xiaoli's confusion and said with a smile: "Little girl, you have to be careful when buying oil! There are several kinds of oil that you should eat as little or no as much as possible, which is not good for your health." When Xiaoli heard this, she immediately became interested, and hurriedly asked the aunt: "What kind of oil? Can you tell me?" The aunt smiled mysteriously and said, "This can't be told to you casually, you have to check the information yourself, or read professional health and wellness articles." ”
When Xiaoli heard this, her heart was itching, and she decided to go back and study this problem carefully. She thought as she walked: "It seems that the road of health preservation really has to be done step by step!"
So, friends, do you know which oils you should eat as little or no as much as possible? Don't worry, let's talk about it later!
01
Soybean oil is a common vegetable oil that is extracted from soybean seeds. It is rich in unsaturated fatty acids, such as linoleic acid and linolenic acid, which are beneficial to human health.
However, the processing of soybean oil produces small amounts of trans fatty acids, a type of fat that is considered unhealthy. Trans fatty acids are mainly derived from hydrogenated oils, and their intake has been linked to cardiovascular diseases, obesity, diabetes and other diseases.
According to the recommendations of the World Health Organization, adults should consume less than 2 grams of trans fatty acids per day to prevent the occurrence of related diseases.
The content of trans fatty acids in soybean oil is about 1.44%, which is relatively low. Therefore, it is acceptable to consume soybean oil in moderation in the daily diet. In addition, soybean oil is also rich in unsaturated fatty acids, which are beneficial for cardiovascular health.
Suitability of soybean oil and precautions when eating
Applicability of soybean oil
Soybean oil is a common edible oil with a variety of applicability and health benefits. While there have been some negative reports, soybean oil is scientifically considered safe to consume in moderation, and it also has the following applicability and benefits:
Suitable for cooking and baking: Soybean oil has a higher smoke point, making it suitable for high-temperature cooking, such as frying, pan-frying, and roasting. It is also ideal for many baked goods, giving it aroma and mouthfeel.
Healthy fats: Soybean oil is rich in unsaturated fatty acids, especially monounsaturated fatty acids, which are beneficial for cardiovascular health.
Rich in vitamin E: Soybean oil is rich in vitamin E, a powerful antioxidant that helps protect cells from oxidative damage.
Odorless and colorless: Soybean oil has a lighter flavor that does not interfere with the original taste of food, making it suitable for use in a variety of cooking methods.
Affordable: Soybean oil is an affordable option due to its low price compared to other vegetable oils.
Control your use: Although soybean oil contains beneficial unsaturated fatty acids, a high intake of fats and fats may contribute to obesity and other health problems. It is recommended to control the daily oil consumption at 25 grams ~ 30 grams.
Avoid high-temperature frying: Soybean oil is prone to oxidation and rancidity, so it is not suitable for high-temperature frying. It is best used when stir-frying or stewing dishes.
Variety: In order to obtain a variety of different fatty acids, it is not advisable to eat one oil at all times. It can be used interchangeably with other vegetable oils such as olive oil, flaxseed oil, etc.
Pay attention to the shelf life: After opening, soybean oil is prone to oxidation reaction with air, accelerating deterioration. It is recommended to consume within 3 months of opening.
Choose the right oil pot: The oil in the oil pot must be used up before pouring in new ones, and try to choose opaque glass or porcelain, these materials can effectively resist ultraviolet rays and make the oil not easy to deteriorate.
In our daily diet, we should try to avoid or consume a small amount of the following three oils to protect our health:
Repeated frying oils: Many households use the same oil over and over again when cooking food, which is prone to carcinogens such as benzopyrene, acrylamide and heterocyclic amines. Long-term consumption of these oils may cause health hazards.
Oil that has been opened for too long: Oil has a shelf life, and it is easy to oxidize with air after opening, resulting in deterioration. It is recommended to consume the oil as soon as possible after opening to avoid mold infection.
"Self-pressed oil" in small workshops: Some families choose to press oil in small workshops or by themselves, believing that this oil is more natural, zero pollution and has a more mellow taste.
However, this self-pressed oil is not refined, and it may be adulterated with harmful substances (such as aflatoxins) in the selection of raw materials, which may increase the risk of liver disease or liver cancer if consumed for a long time.