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In modern kitchens, peanut oil, rapeseed oil, and corn oil are almost essential cooking oils. However, health experts keep reminding everyone to try to touch these three oils as little as possible. Why is that? To answer this question, we have to analyze the nutrients of these oils, their health effects, and the results of scientific research.
Overall comparison of the health of oils
First of all, a brief introduction to these three common edible oils. Peanut oil is known for its rich aroma and is often used in Asian cooking; Canola oil is very popular in both the West and the East because of its high smoke point for high-temperature cooking.
Corn oil is commonly found in fried foods and various industrially processed foods. Although they have their own characteristics, there are significant differences in terms of health.
Fatty acid composition and its health effects
To understand the health effects of these oils, we first have to look at their fatty acid composition. Fatty acids are divided into three categories: saturated, monounsaturated, and polyunsaturated. Different fatty acids have different effects on health.
Peanut oil: Peanut oil contains about 48% monounsaturated fatty acids and 34% polyunsaturated fatty acids, with a lower saturated fatty acid content of about 18%. Monounsaturated fatty acids are beneficial for cardiovascular health, helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL).
However, the polyunsaturated fatty acids in peanut oil are mainly omega-6 fatty acids, which can trigger an inflammatory response if consumed in excess.
Rapeseed oil: Rapeseed oil has a monounsaturated fatty acid content of up to 62%, polyunsaturated fatty acids about 31%, and a very low saturated fatty acid content of only 7%. This oil also contains a certain amount of omega-3 fatty acids, which have a very positive effect on heart health, reducing inflammation and reducing the risk of heart disease.
Corn oil: Corn oil is known for its high content of polyunsaturated fatty acids, accounting for about 54%. It has a monounsaturated fatty acid content of 28% and a saturated fatty acid content of 18%. While polyunsaturated fatty acids are beneficial for lowering cholesterol, corn oil is high in omega-6 fatty acids, and excessive intake may lead to an inflammatory response.
How to balance the intake of different oils
Try to choose oils that are high in monounsaturated fatty acids, such as canola oil and olive oil, instead of peanut oil and corn oil. Olive oil can be used in salads, baking, and low-temperature cooking, while canola oil is used in high-temperature cooking such as stir-frying and frying.
Don't rely on a single oil for a long time, you can mix different types of cooking oils to achieve a nutritional balance. For example, olive oil, canola oil, and a small amount of peanut oil can be alternated while cooking, avoiding long-term heavy use of corn oil.
Even healthy oils should be consumed in moderation. Excessive intake of any one type of oil can increase caloric intake, which in turn may lead to weight gain and other health problems. The amount of oil used in each meal should be controlled within the appropriate range, and the intake of greasy foods should be avoided.
Although peanut oil also contains high monounsaturated fatty acids, the proportion of omega-6 in its polyunsaturated fatty acids is high, and it should be consumed in moderation. Corn oil, on the other hand, is high in omega-6 fatty acids, which can lead to health problems in excess over a long period of time, and should be minimized.
Choosing the right cooking oil is essential for maintaining cardiovascular health. According to scientific research and health guidelines, a reasonable mix and moderate intake of different types of cooking oil will help maintain good health.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!
bibliography
1. Frank B. Hu, et al. (2015). "Dietary fats and cardiovascular disease: a review of the evidence." Harvard T.H. Chan School of Public Health.
2. Li Hui, et al. (2018). "Study on the intake of different edible oils and the incidence of cardiovascular diseases in the Chinese population." Chinese Nutrition Society.
3. John E. Anderson, et al. (2019). "Meta-analysis of dietary fats and cardiovascular health." European Society of Cardiology.