Sometimes there are too many choices, which is also a crazy thing.
There are thousands of edible oils on the market, different brands, different oil varieties, and sometimes I really don't know which one to choose, and I don't know which oil is healthier.
Recently, BMC Medicine released a study from Zhejiang University, which selected research data from more than 520,000 people and revealed the association between six typical cooking oils and cardiometabolic, all-cause and other mortality rates.
<h1 class="pgc-h-arrow-right" data-track="54" >, rapeseed oil, olive oil, butter, lard, which is healthier? </h1>
In order to study the link between edible oil and physical health, researchers at Zhejiang University selected 521120 participants between the ages of 50 and 71 in the AMERICAN INSTITUTES-RETIREE Diet and Health Research Association cohort, calculated and recorded their total daily edible oil intake, and counted the frequency and dosage of the types of edible oils used, mainly lard, margarine, butter, corn oil, olive oil and canola oil with low canola. The participants' physical condition was then recorded and regularly followed up.
Over an average of 16 years of follow-up, the researchers found that eating an extra 1 tablespoon of margarine or butter per day increased all-cause mortality by 4 percent and 7 percent, respectively, and that the so-called total cause of death was death from a variety of causes. In addition, the all-cause mortality rate and respiratory disease mortality rate of those who ate lard were 4% and 13%, respectively.
But an increase in the consumption of olive oil or canola oil with low canola oil by 1 tablespoon per day reduced all-cause mortality by 3% and 2%, respectively.
In terms of cardiometabolic mortality, consuming an extra 1 tablespoon of margarine or butter per day increases cardiometabolic mortality by 6% and 8%, respectively, while consuming an extra 1 tablespoon of olive oil per day reduces cardiometabolic mortality by 4%.
Based on this conclusion, the researchers used canola oil, olive oil or corn oil instead of the same amount of butter to observe the health of everyone.
The results of the analysis found that replacing the same amount of butter or margarine with 1 tablespoon of these three healthier cooking oils per day can reduce all-cause mortality by 5% to 7%, reduce cardiometabolic mortality by 4% to 8%, and reduce mortality from diabetes, CVD, RD and AD by 7% to 25%.
Simply put, consuming olive oil, canola oil or corn oil reduces the risk of multiple deaths and is better for our health.
The source of the figure is from BMC, various oil research data
<h1 class="pgc-h-arrow-right" data-track="54" >2. Why is animal oil unhealthy? </h1>
From the above research, we can understand that both lard and butter increase the risk of illness and death, and both oils belong to animal oils, why is animal oil unhealthy?
Common animal oils and fats are mainly lard and butter, and the components of fat in edible oil are usually divided into three types: polyunsaturated fatty acids, saturated fatty acids and monounsaturated fatty acids.
In terms of composition, lard contains higher fats, which contain about 40% saturated fatty acids and about 50 to 60% monounsaturated fatty acids. Therefore, lard contains more saturated fatty acids, although it can provide energy for the human body, but excess saturated fat will significantly increase the synthesis of cholesterol in the body, so that the blood cholesterol rises, increasing the risk of arteriosclerosis.
Butter is made of fresh milk made of a kind of oil, but also a relatively high fat content of food, its fat content of up to 90% or more, the rest are water, often eat butter, not only easy to fat, but also may induce elevated blood lipids, induce hypertension, atherosclerosis, diabetes and other diseases.
Therefore, animal oil contains a high fat content, which is not conducive to the health of cardiovascular and cerebrovascular diseases, and it is easy to lead to obesity, so eat less.
For healthy people, it is okay to eat it once in a while, but it cannot be used as a daily oil for the family, and it is not recommended to eat animal oil for people with underlying cardiovascular and cerebrovascular diseases.
<h1 class="pgc-h-arrow-right" data-track="54" > third, vegetable oil is healthier, can you eat it casually? </h1>
Having said so much above, we are all saying that vegetable oil is healthier than animal oil, so does it mean that vegetable oil can be eaten casually?
Chinese said that although vegetable oil is relatively healthy, it does not mean that you can eat it casually.
According to the recommendations in the Dietary Guidelines for Chinese Residents, it is recommended that everyone consume less than 25 to 30 grams of cooking oil per day. Because in addition to obtaining a large amount of fat from cooking oil every day, we can also obtain a certain amount of vegetable fat and animal fat from other foods, in order to control the intake of fat and cholesterol, we must pay attention to not letting go of too much cooking oil when cooking.
If you want to eat healthy, you must pay attention to the choice of edible oil, it is best to choose a healthier edible oil, but also pay attention to the dosage.
Resources:
[1] Yu Zhang , Pan Zhuang ,Fei Wu Jinan University , Wei He,Cooking oil/fat consumption and deaths from cardiometabolic diseases and other causes： prospective analysis of 521，120 individuals. April 2021.BMC Medicine 19(1)：92DOI：10.1186/s12916-021-01961-2
ZHANG Xin. Is it healthier to eat lard? Unreliable! [J].Family Science, 2014:12.
Sun Lihong. What oils are healthier to eat? [J].Traditional Chinese Medicine Health And Wellness,2018:32-33.
[4] Edible oil is healthier to eat[J].Workers, 2015:45.
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