Modern people are paying more and more attention to eating health, and there are various ways of advocating diets, including vegetarianism, preference for whole grains, and the idea of advocating a "oil-free diet" for health. Many people think that oil-free diet has a light burden on the stomach, especially in the current situation where the number of people suffering from three high diseases is gradually increasing, and some people even insist that the main cause of these problems is edible oil.
However, is it really possible to generalize that "oil" is unhelpful or even harmful?
First of all, oils and fats have important physiological functions in the human body. Fat is one of the main energy sources of the body, which is essential for maintaining cell structure, protecting internal organs, and maintaining health. Some fat-soluble vitamins (such as vitamins A, D, E, K) also need the help of fat to be better absorbed.
Secondly, a reasonable intake of healthy fats also has a positive effect on cardiovascular health. Moderate amounts of unsaturated fatty acids, such as omega-3 and omega-6, help maintain normal cardiovascular function and reduce the risk of cardiovascular disease.
However, excessive intake of unhealthy fats can lead to problems such as obesity and high blood lipids. Choosing healthy oils and fats, such as olive oil, flaxseed oil, etc., is part of maintaining good health.
Therefore, it is patently inaccurate to say that "oil" is useless. The key is to eat the right amount of healthy fats, not just deny them all.
The choice of edible oil has always been a hesitant point for many people when shoppingAnd the statement that "olive oil is the healthiest oil" is also attracting attention.
In fact, the health of edible oil needs to be considered from many aspects.
1. Nutrients
Edible oil is rich in nutrients, the most noteworthy of which are vitamin E, vitamin K1, monounsaturated fatty acids and saturated fatty acids.
Vitamin E and Vitamin K1:
Vitamin E is essential for maintaining cellular health.
Vitamin K1 is beneficial for blood clotting and also plays a positive role in bone health and cardiovascular health.
Fatty Acid Composition:
Monounsaturated fatty acids contribute to cardiovascular health, raising levels of "good cholesterol" and lowering levels of "bad cholesterol."
Excessive intake of saturated fatty acids may increase the risk of obesity, cardiovascular and cerebrovascular diseases, and insulin resistance.
When it comes to oil and fat selection, more informed decisions can be made based on the nutrient content of different cooking oils. According to the statistics of the "Chinese Food Composition Table Standard Edition" and the "Journal of Agriculture and Food Chemistry", the nutrient content of different edible oils is ranked as follows:
Overall,Tea seed oil, olive oil, and soybean oil are healthier in composition, but there is not much difference between different oils
2. Smoke point
Smoke point refers to the minimum temperature at which the oil is heated to produce smoke. Knowing the smoke point of cooking oil can help you avoid harmful oil fumes when cooking.
At high temperatures, cooking oils and foods produce volatile compounds, which contain hundreds of harmful substances. Long-term inhalation of oil fumes can irritate the mucous membranes of the nose, eyes and throat, leading to rhinitis, pharyngitis, tracheitis and other diseases, and may even induce lung cancer.
Xiangya Hospital has released a ranking of the smoke points of several commonly used edible oils, which provides us with a reference for choosing edible oils:
For those who like stir-frying, frying, frying, and grilling, it is recommended to choose oil with a high smoke point. Those who like to mix, steam, and braise can choose oil with a low smoke point.
In November 2021, a study by Clinical Nutrition showed that a daily intake of 20 30 grams of olive oil reduced the risk of cardiovascular disease and stroke.
In January 2022, a study by Harvard University's T.H. Chan School of Public Health noted that consuming more than 7 grams of olive oil per day helped reduce the risk of death from cardiovascular disease, cancer, neurodegenerative diseases and respiratory diseases.
Olive oil is rich in monounsaturated fatty acids, which are beneficial for cardiovascular health. However, other vegetable oils also contain this fatty acid.
For the Chinese stir-fry Xi, the advantage of olive oil is not obvious, because high temperature can easily destroy its antioxidants and unsaturated fatty acids.
In addition, olive oil is not suitable for infants and young children, and its nutritional composition does not meet the developmental needs of children.
When it comes to value for money, olive oil is not the best option. Although olive oil has shown benefits in some ways, it is necessary to consider personal Xi, use and cost-effectiveness when choosing an edible oil to achieve a more reasonable cooking oil pairing.
1.Repeated use of oil:
Some people have a Xi of using reused oil for recooking, such as leftover oil after frying. However, such oils can easily produce carcinogens such as benzopyrene, acrylamide, and heterocyclic amines, increasing the risk of lung cancer.
Repeated use of oil produces trans fatty acids, which may increase the risk of obesity, heart disease, diabetes, Alzheimer's disease, and other diseases.
2.Self-pressed oil:
Self-pressed oil is crude oil that has only been physically pressed once, and its smoke point is low, which is prone to harmful smoke and has adverse effects on the respiratory system.
Self-pressed oil is not refined, and it is not possible to completely remove impurities and harmful substances.
Taking peanut oil as an example, peanuts produced by small workshops may become damp and moldy, producing aflatoxins, and carcinogens such as 3,4-benzopyrene may also be produced when refining at high temperatures. Regularly produced peanut oil removes harmful substances through the "alkali refining" process, and adds antioxidants according to national standards, which will not cause harm.
Reasonable intake:
The Dietary Guidelines for Chinese Residents recommend that each person consumes 25 30 grams of edible oil per day. Excessive intake may lead to problems such as obesity, hyperlipidemia, fatty liver, high blood pressure, diabetes, and cardiovascular and cerebrovascular diseases. Moderate intake of saturated and unsaturated fats is essential for maintaining physiological activity.
Flexible oil selection:
The nutritional content of various types of edible oil is different, and it is not advisable to choose only one for a long time. Depending on the cooking method, choose the right type of oil:
Corn, soybean and sunflower oils are available for stewingStir-fry is suitable for peanut oil, rice bran oil, canola oil (such as canola oil), almond oil and pumpkin seed oil, etc.;Olive oil and canola oil are available for cold dressing.
A small bottle is more suitable:
Edible oil should be stored in a sealed, protected from light, low temperature and dry environment. When purchasing, it is recommended to choose a small bottle, which can be eaten in a short period of time, is not easy to spoil, and keeps it fresh. If you buy a large amount of oil, store it tightly as soon as possible, store it in a cool and dark place, and strive to consume it within 3 months. When the oil has a peculiar smell or pungent odor, it means that it is not suitable for consumption.
Olive oil