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"Mom, where's the oil at home?"
"Just the bucket under the stove, I squeezed it at your Uncle Wang's house a few days ago." Recently, due to the mixing of tanker trucks, the incident of kerosene being mixed with edible oil made Aunt Wang choose to press oil by herself.
But, did she do it right? Don't worry, we'll find out below.
Indeed, the recent incident of tanker trucks transporting edible oil has once again attracted people's attention to the health of edible oil.
Edible oil is an indispensable part of our daily life and is closely related to our health. So, for the sake of our health, what knowledge about edible oil needs us to know?
Next, this article will bring you the latest research findings of the scientific community on edible oil in an easy-to-understand form, and provide some practical suggestions to help you use edible oil.
The Invisible Label of Cooking Oil: Lifting the Veil on Cooking Oil
In the dazzling array of edible oil in the supermarket, the content on the label can be said to be very detailed, but it is often vague and confusing in some key information, and consumers are often fooled without paying attention.
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First of all, there are various raw materials for edible oil, and the labels related to genetically modified and non-genetically modified, specific types of crops may be mentioned in a flash.
However, the doctor reminds everyone that if you are prone to allergies, you should check this indication carefully. Because genetically modified foods can induce allergic reactions, such as the transfer of specific genes to other crops, which may cause allergies in certain populations, this can be crucial for certain populations, if you or a specific group of people in your family need to pay special attention to this aspect of labeling.
Secondly, we also need to pay attention to the shelf life and best before date of edible oil. Although most products will be marked with an expiration date, few will indicate the best before date, which will affect the feeling of eating to a certain extent.
The last thing we need to pay attention to is the smoke point of the oil, which refers to the temperature at which the cooking oil begins to smoke and may produce certain harmful substances. Different cooking oils have different smoke points due to their different fatty acid compositions. Under different conditions, a more suitable edible oil should also be chosen.
Cooking oil is indispensable in our daily diet, and its importance is not only reflected in cooking, but also in the nutrients it contains.
Let's analyze it in detail from the perspective of the nutritional content of edible oil. Edible oil is mainly composed of glycerides, fatty acids, phospholipids, vitamins and a variety of trace elements.
Glycerides are the main component in edible oils, which not only provide our body with essential energy, but also help promote fat metabolism, regulate lipid levels in the blood, and reduce the viscosity of the blood, thus helping to reduce the risk of cardiovascular disease.
The fatty acids in edible oils, especially linoleic acid and α-linolenic acid, are essential nutrients for the human body. They are important components of cell membranes and mitochondria and play a key role in the synthesis of several bioactive substances such as prostaglandins, thromboxanes, and leukotrienes.
Among the vitamin content of edible oils, vitamin E, this vitamin is abundant. As a highly effective antioxidant, vitamin E neutralizes free radicals in the body, helps slow down the aging process, prevents cardiovascular disease, strengthens the body's immunity, promotes reproductive health, and protects the skin and eyes from damage.
Nutrition experts emphasize that different kinds of cooking oils contain unique nutrients and have different health benefits.
Olive oil, for example, is known for its high content of monounsaturated fats, which are particularly good for heart health. Peanut oil, on the other hand, contains more oleic acid and linoleic acid, two fatty acids that help improve cholesterol levels. Flaxseed oil is valued for its rich α-linolenic acid, which is a great source of omega-3 fatty acids and plays an important role in brain health and vision protection.
In order to ensure the comprehensiveness of nutrition, experts recommend that we should change the type of cooking oil regularly to obtain a variety of nutrients. This varied diet helps our body get a wider range of nutrients, which promotes overall health.
Are soybean oil and lard unhealthy? Common misunderstandings in the perception of edible oil
Common misconceptions about cooking oils also need to be clarified.
In the past, negative perceptions about soybean oil have been largely due to concerns about genetically modified foods. However, in fact, soybean oil contains a variety of nutrients that are beneficial to the human body, including α-linolenic acid, which is essential for brain and vision development.
Although lard was once thought to contain too much saturated fatty acids, it was feared that it would raise LDL-C (bad cholesterol) levels in the blood. But modern studies have shown that the composition of its fatty acids is reasonable and beneficial to human health.
The previous view ignored the balanced composition of lard fatty acids. In fact, lard contains 52.1% saturated fatty acids, which provide the body with essential energy and structural components.
In addition to this, it contains 35.8% monounsaturated fatty acids, which help improve cardiovascular health, and 11.6% polyunsaturated fatty acids, which are essential for maintaining the fluidity and function of cell membranes.
Combining these ingredients, the fatty acid ratio of lard may be more in line with the nutritional needs of the human body, providing another option for a healthy diet.
Many people have health concerns about lard, and olive oil is often cited as a symbol of greenness and health when we talk about healthy cooking oils. However, does olive oil really live up to its name?
It contains a higher proportion of unsaturated fatty acids, which are thought to help lower blood pressure, reduce inflammation, and possibly prevent the formation of blood clots. In addition, the polyphenols in olive oil have a protective effect on heart health.
To validate the idea that olive oil is a healthy cooking oil, we can refer to a study conducted by Harvard University in 2022.
The study aims to explore the relationship between olive oil intake and mortality. The study followed two large United States cohorts for 28 years, during which time 36,856 deaths were recorded.
The study found that those who consumed more than 0.5 tablespoons (or 7 grams) of olive oil per day had a 19 percent lower risk of all-cause mortality than those who consumed little or never olive oil.
Specifically, participants who consumed olive oil experienced a 19 percent lower chance of death from cardiovascular disease, 17 percent lower cancer-related mortality, 29 percent for neurodegenerative diseases, and 18 percent for respiratory diseases.
This study provides some evidence for the status of olive oil as a healthy edible oil. However, it should be noted that olive oil should not be consumed too much, and excessive intake will also face a series of problems caused by obesity.
Top 3 Deadly Oils: Time Bombs on Your Dinner Table
Although most of the edible oils on the market are considered to be beneficial to health, there are still some specific oils that we should avoid, especially the following three, and it is not recommended to eat them at home!
1. The Crisis of Back to the Pot Oil - How reused oil can quietly erode your health
Some families tend to use the same oil multiple times to save money, which can hide serious health risks.
After repeated heating, the oil may produce potential carcinogenic compounds such as benzopyrimide and acrylamide, which pose a health risk if ingested continuously.
In addition, the repeated use of the oil may also lead to the accumulation of trans fatty acids, a substance that has been shown to be associated with an increased risk of cardiovascular disease.
2. The Pitfalls of Self-Pressed Oil - Why Homemade Oil May Be More Dangerous Than You Think
Although self-pressed oil is theoretically harmless, the hygiene problems that may exist in the production process cannot be ignored.
If the oil extraction environment is polluted, it may lead to aflatoxin in the oil, and everyone should have heard of aflatoxin, but don't take it seriously! This substance is highly carcinogenic, especially associated with the occurrence of liver cancer. Since 1993, aflatoxin has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer.
The effects of aflatoxin on the human body begin when it is metabolized in the liver after it is ingested.
Unfortunately, the high toxicity of aflatoxin can trigger the death of a large number of liver cells, which can lead to impaired liver function. Long-term liver damage may progress to cirrhosis, which may eventually transform into liver cancer.
Further clinical studies have supported this view, revealing a geographical correlation between the incidence of liver cancer and aflatoxin contamination in mainland China. In areas where food and grain and oil products are heavily contaminated with aflatoxin B1, the incidence and mortality of liver cancer are significantly increased.
3. The poison of gutter oil - a terrifying table killer
Gutter oil, a well-known but alarming term, usually refers to oil extracted from waste grease from the restaurant industry.
These oils and fats are often stored in improper conditions, resulting in spoilage and spoilage, and sometimes even mixed with sewage, making the refining process extremely unhygienic. Gutter oil contains a variety of harmful microorganisms and chemicals that pose a serious threat to human health.
Microorganisms such as bacteria and fungi contained in gutter oil may cause an inflammatory response in the digestive system, leading to indigestion symptoms such as diarrhea and vomiting.
More worryingly, gutter oil may also contain high concentrations of aflatoxin, a substance that has been shown to be associated with an increased risk of serious diseases such as stomach and bowel cancer.
Long-term consumption of gutter oil not only increases the risk of contracting digestive tract diseases, but also may face a higher risk of cancer due to the presence of aflatoxin. Therefore, avoiding fats and oils of unknown origin or improper processing is essential for maintaining personal health.
The Culinary Art of Cooking Oil: Controlling Temperature, Mastering Health
After the above discussion, we should have a deeper understanding of edible oil. So, how should we choose and use these oils in our daily life?
Choosing the right oil for different cooking scenarios is crucial.
When cooking at low temperatures, it is advisable to choose oils rich in unsaturated fatty acids, such as olive oil, which help preserve the nutrition and taste of food. When fast cooking at high temperatures, such as frying, choose oils with a higher smoke point, such as tea seed oil or rice bran oil, which are more stable at high temperatures.
As for fried foods, palm oil or coconut oil are good choices because they are able to withstand higher oil temperatures.
Controlling the oil temperature range (around 120°C to 180°C) is key during the frying process, which can significantly reduce the formation of harmful substances and protect our health.
In addition, it is recommended to limit the daily intake of cooking oil to 25 to 30 grams and change the type of oil regularly to ensure a variety of nutrients, which is beneficial to the body.
Bibliography:
Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022 Jan, 79 (2) 101–112
Liu Z, Yuan J, Wen P, Guo X, Li K, Wang Y, Liu R, Guo Y, Li D. Effect of Lard or Plus Soybean Oil on Markers of Liver Function in Healthy Subjects: A Randomized Controlled-Feeding Trial. Foods. 2023 May 4; 12(9).
Study on portable aflatoxin detection system[D]. 2021
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