Among the many fat types, trans fatty acids are notorious.
WHO estimates that more than 500,000 people die each year from cardiovascular disease due to excessive intake of trans fatty acids.
In addition, some studies have shown that long-term excessive intake of trans fatty acids can increase the risk of chronic diseases such as diabetes and obesity; infants and young children who consume trans fatty acids may also cause growth and development to be affected.
Various research results have led people to call it "devil fat".
According to the National Food Safety Risk Assessment Center's 2013 "Dietary Intake Level of Trans Fatty Acids and Their Risk Assessment of Chinese Residents", nearly 50% of the unnatural trans fatty acids eaten by Chinese residents come from vegetable oils. Therefore, many people reject vegetable oils from the kitchen.
However, are there really a lot of trans fatty acids in vegetable oils? How much more?
<h1 class="pgc-h-arrow-right" > 21 common edible oils tested</h1>
In response to the above problems, the Shenzhen Food and Drug Safety Volunteer Service Corps has done a test: they purchased 21 vegetable oil and animal oil samples from the market and sent them to Sichuan Zhongpi Sifang Inspection and Testing Technology Co., Ltd. to detect trans fatty acids, and the test results are as follows:
According to the experimental results, there are actually 6 main points:
1. 3 kinds of rapeseed oil, 3 kinds of blending oil and 3 kinds of soybean oil samples have higher trans fatty acid content!
2. No trans fatty acids were detected in flaxseed oil and 1 peanut oil sample;
3. Samples of other vegetable oils (such as corn germ, rice, sesame, peanuts) have very low trans fatty acid content;
4. Animal butter and lard samples have very low trans fatty acid content;
5. The trans fatty acid content of the vegetable butter sample is also very low;
6. After heating to the smoke point, the content of trans fatty acids in edible oil has increased.
On the whole, the trans fatty acid content of vegetable oil is indeed higher than that of animal oil, but it is obvious that vegetable oils cannot be generalized, and the content of other vegetable raw edible oils can be much lower than that of rapeseed oil, blended oil or soybean oil.
<h1 class="pgc-h-arrow-right" > "0 trans fatty acids" vegetable oil is deceiving? </h1>
People who often visit the supermarket should find that many vegetable oil packaging is printed with the words "0 trans fatty acids", you can put 21 oils, no one of the values is "0", is this a business deceiving people?
To explain this, let's first explain why "0 trans fatty acids" vegetable oils appear.
The harm of trans fatty acids is not discovered in recent years, and many studies have confirmed this as early as the 1990s.
In order to reduce the trans fatty acids in processed foods, china began to implement the "General Rules for Nutrition Labeling of Prepackaged Foods" (GB 28050-2011), which is mandatory to label the content of trans fatty acids on the packaging, forcing enterprises to improve the process to produce trans fatty acids in food.
Therefore, this year, many vegetable oil packaging appeared on the words "0 trans fatty acids".
Does the standard 0 equal to none? In fact, according to the national standard, trans fatty acids can be marked as 0 as long as the content ≤ 0.3g/100g. After all, food ingredients may also come with some trans fatty acids. Therefore, it is unrealistic to stipulate that it must be 0 to mark 0.
<h1 class="pgc-h-arrow-right" > which is better for animal oil or vegetable oil? </h1>
On the Chinese table, the common animal oil is lard.
Lard has not been recommended by experts because of its high saturated fatty acids. Consuming too much saturated fat can easily lead to obesity, elevated cholesterol, high blood lipids, and an increased risk of cardiovascular disease. For every 100 grams of lard, the saturated fatty acid content is about 40 grams.
But now vegetable oil also has a "weakness":
If an adult eats 40 grams (less than one or two) of canola oil, blended oil, or soybean oil a day, trans fatty acid intake will exceed the World Health Organization's limit (2.2 g/day), and will not also increase the risk of cardiovascular disease?
Compared with the two, which of the two types of oils is better?
In fact, in nutrition: everything called food, there is no good or bad.
Whether a food is healthy or not depends on how we use it.
1. Control the amount of oil
According to the Dietary Guidelines for Chinese Residents, the amount of food and fat eaten each day should not exceed 10% of the total calories.
In other words, an adult can theoretically consume 50 grams of lard a day, but considering the actual scenario (we will also consume fat from other foods), it is best to control the actual average daily intake of lard below 20 grams.
Similarly, according to the Dietary Guidelines for Chinese Residents (2016), the daily intake of vegetable oil should be controlled at 25-30 grams.
For self-cooked meals at home, reduce the amount of oil when cooking; while the takeaway party recommends trying to eat steamed foods that are not easy to pass the oil.
2. Less frying and frying
In the detection of heating to the smoke point, the trans fatty acid content of all oils has increased, and if you eat high-temperature foods such as fried and fried for a long time, or often eat foods that have been re-fried by vegetable oil, the intake of trans fatty acids will be higher. This does not include the content of trans fatty acids ingested from other foods.
So eat less fried food on a daily basis, especially when bought in stores.
3. Eat lard vegetable oil with it
Compared with vegetable oils, animal fats and oils are high in saturated fatty acids. Compared with the butter and sheep oil that are also livestock, the saturated fat in lard is relatively low, and the content of monounsaturated fatty acids in lard is even higher than that of many ordinary vegetable oils. Monounsaturated fatty acids are beneficial for cardiovascular health. Therefore, choosing lard as a daily cooking oil instead of a part of the vegetable oil will not harm health.
Cooking with animal and vegetable oils and fats enriches the taste and reduces possible health risks.