As we all know, oil can't be eaten too much, but it's really hard to live without it for our daily cooking. At this time, many people will want to say, at least choose a healthy oil.
Let's take a look at it todayWhich oil is the healthiest?
Let's start with a few confusing concepts
Fats, fatty acids
Fat
It is also commonly referred to as grease. If it is liquid at room temperature, it is generally called "oil"; It is solid, and it is generally called "lipid".
Fatty acids
fat, approximatelyThe ingredients are:Triglycerides
Triglycerides, approximatelyThe ingredients are:Fatty acids
We usually eat cooking oilFatty acidsIt's what we're ingestingKey nutrients.
According to the different structural formulas (chemical formulas), fatty acids are divided into saturated fatty acids and unsaturated fatty acids.
Saturated fatty acids, unsaturated fatty acids
I won't talk about the structural differences here, mainly fromNutritional perspectiveLet's talk about the differences.
Saturated fatty acids
Saturated fatty acids are mostly found inAnimal fatsespeciallyAnimals, such as cattle, sheep, pigs, etc.
There are a few plant-based fatsIt also contains saturated fatty acids, such as coconut oil, cocoa butter, palm oil, etc.
It is often called"Bad fats".YesLeads to high mortality from chronic diseasesimportant reasons.
And animal fats and milk fats rich in saturated fatty acids, oftenAlsoRich in cholesterol
Saturated fatty acids speed up the absorption of cholesterol in the intestines, increasing the amount of cholesterol in the blood, thusInduces dyslipidemia and cardiovascular and cerebrovascular diseases
Unsaturated fatty acids
Compared with "bad fats", unsaturated fatty acids are much "better" from a nutritional point of view.
Unsaturated fatty acids are further divided into:Monounsaturated fatty acidswithPolyunsaturated fatty acids(also the structural formula is different).
Monounsaturated fatty acids contain those that are beneficial to the human bodyOleic acid, which can lower triglycerides in the human body and stabilize HDL cholesterol levels, rightPrevention of cardiovascular diseaseis beneficial.
polyunsaturated fatty acids, it contains:Linoleic acidwith- Linolenic acid
Linoleic acid has the effect of lowering blood lipids, softening blood vessels, lowering blood pressure, and promoting microcirculationPrevention of cardiovascular diseaseis also beneficial, - linolenic acid isIt is beneficial for the health of the brain and the improvement of intelligence
And both of these substances are essential for the human body, butThe human body cannot synthesize it on its own and can only consume it from food.
Therefore, from a nutritional point of view, it is best to choose edible oilChoose those with high content of unsaturated fatty acids and low content of saturated fatty acids.
Which oils are high in unsaturated fatty acids?
Most vegetable oils are high in unsaturated fatty acids.
Common vegetable oil nutrients can be referred to the following table
As you can see from this table, vegetable oils are generally low in saturated fatty acidsIn addition to palm oil
Although palm oil is also a vegetable oil, its saturated fatty acid content is higher than that of lard (432%).
However, palm oil is also commonbeIt is used as a substitute for animal oil, because it is basically cholesterol-free.
Is it not the oil with less saturated fatty acids
The healthier?
Not necessarily.
Each oil contains different fatty acids and other nutrients, thereforeSuitable for different cooking styles
Cold salad
Soybean oil, olive oil (virgin), flaxseed oil.
Among them, soybean oil and flaxseed oilThe smoke point is relatively low
Soybean oil has a higher concentration of oil smoke at high temperatures, while flaxseed oil is at high temperaturesIt is easy to cause nutrient loss, so they are more suitable for cold salads or soups.
Extra virgin olive oil is also more abundantMicronutrientsIf it is used for stir-frying, it is easy to be destroyed, and it is best used for cold dressing.
Stir-fry
Canola oil, camellia seed oil, peanut oil, corn oil, olive oil (refined), including some using blended oils.
These oilsThe smoke point is higher, and partly due toPalateThe problem is that it is more suitable for stir-frying than cold salad.
Deep-fried at high temperatures
Vegetable oils are mostly rich in unsaturated fatty acids, which are prone to oxidation and production at high temperaturesTrans fatty acids
Trans fatty acidsThe higher the intake, the higher the incidence of cardiovascular disease and cancer.
Such as margarine, fried food, chocolate, etcProcessed foodscontain trans fatty acids. Many foods that claim to be healthy will also emphasize that they are "free of trans fatty acids".
And palm oil, lardMore saturated fatty acids
Saturated fatty acidsMore stable at high temperaturesIt is not prone to oxidation and the production of harmful substances, so it is more suitable for high-temperature frying.
Still, thoughNot recommendedUse these two oils as if they were commonly used.
Finally, let's talk about how to choose oil
Try to choose more vegetable oil and eat less animal oil.
Since cooking at home is usually involved in stir-frying, cold dressing, soup, and frying, it can be preparedDifferent kinds of oils, depending on the cooking method, change the food.
But also prepare too much, and in general, cooking oil is best inConsume within three months of opening
It is difficult to avoid oxidation after a long time, which will cause nutrient loss or even deterioration.
Of course, regardless of the type of oil, excessive intake can affect health and cause a variety of diseases.
Dietary Guidelines for Chinese Residents (2022 Edition).The recommended daily intake of oil is:25-30 grams。You can use this criterion to see if you have eaten too greasy.
Finally, I wish everyone a healthy and oily new year
If you find this article useful, remember to share this knowledge with your family and friends!