Choosing the best and healthiest cooking oil is not only about the proportion of fatty acids, but also about other factors such as melting point. The three globally recognized healthy oils are olive oil, canola oil, and sunflower oil.
Olive oil contains a lot of unsaturated fatty acids, which help reduce the occurrence of vascular disease, but it should be eaten in cold dishes or spread on bread;
Rapeseed oil contains a reasonable proportion of fatty acids, which is beneficial to health and can moisten dryness in autumn and winter;
Sunflower oil contains linoleic acid, which can lower cholesterol, prevent a variety of senile diseases, and protect ** health.
Choosing the best and healthiest cooking oil requires the following considerations:
1.Fatty acid ratio: According to the ratio of fatty acids recommended by the World Health Organization for healthy edible oils, edible oils with a reasonable proportion of fatty acids are more suitable for human health, such as peanut oil and olive oil. Peanut oil and soybean oil contain more saturated fatty acids and cholesterol, and excessive consumption is not good for health, while olive oil has a better fatty acid ratio and heat stability.
2.Melting point: animal oil has a high melting point, is solid at room temperature, contains saturated fatty acids and cholesterol, has a stable chemical structure, produces less harmful substances, and is suitable for the cooking method of hot pan and cold oil; Vegetable oil has a low melting point, is liquid at room temperature, contains unsaturated fatty acids and plant sterols, is easy to digest and absorb, and is suitable for people with poor gastrointestinal function.
3.Brand: Choose edible oil with brand guarantee to ensure quality and safety. Big brands of edible oils usually have an advantage in quality control and production management.
4.Production process: It is recommended to choose edible oil from the pressing process, which can better retain the nutrients of the oil and avoid the use of chemical solvents.
Here are some common edible oils and their suitable groups for your reference:
Soybean Oil: Affordable, versatile, and suitable for the average household.
Rapeseed oil: rich in linoleic acid and vitamin E, suitable for middle-aged and elderly people, patients with cardiovascular diseases and vegetarians.
Peanut oil: Rich in nutrients, suitable for the average family.
Olive oil: It has a good fatty acid ratio and heat stability, and is suitable for a variety of cooking methods such as coleslaw, salads, and bread spreads.
Sunflower oil: rich in linoleic acid, suitable for general families, the elderly, and patients with cardiovascular diseases.
Sesame oil: Rich in vitamin E, suitable for coleslaw and flavoring.
Finally, it is advisable to remind everyone that it is more appropriate to consume 25 to 35 grams of cooking oil per day, and not to consume too much. At the same time, it is best to keep 3 kinds of oil to eat, and be careful not to eat one oil for a long time, so as not to cause physical discomfort. In addition, for edible oils that meet the standards, care should be taken to seal and protect from light when storing to avoid moisture and deterioration.
In short, choosing the best and healthiest edible oil requires a comprehensive consideration of multiple factors, including fatty acid ratio, melting point, brand, production process, etc. If you are an elderly person, a cardiovascular and cerebrovascular patient, or a patient with high blood lipids, you can choose the corresponding healthy oil. When choosing, you can refer to the above suggestions and choose according to your taste and cooking needs. Hopefully, this article will help you choose the right cooking oil for you and make our table healthier and tastier!
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