The following article comes from the Health Squeezing Machine, the author is Health Squeezing Machine
Every time you walk into the supermarket, the dazzling array of edible oils will make people make people "difficult to choose".
Which oils are better and which are not good for your health? What kind of oil is more suitable for frying, frying, mixing, and baking?
Today, let's talk about the importance of buying edible oil
What are some unhealthy fats?
As we all know, oil is made up of fats. Fat, also known as "triglycerides", is formed by combining fatty acids and glycerol.
Many people regard fat as a "flood beast", but in fact, fat is also an indispensable nutrient, and whether it is healthy or not depends on the type of fat.
Image source: 123RF
1. Unhealthy fats
These fats are not good for health and need to be eaten sparingly:
(1) Saturated fatty acids
It is commonly found in lard, butter, fat cubes of red meat (e.g. lard residue), poultry skins (e.g. chicken skin, duck skin), bacon, coconut oil, cocoa butter in chocolate, palm oil, palm kernel oil, butter, whole milk, cheese. It can promote the absorption of cholesterol from food, but too much intake is harmful to health.
(2) Trans fatty acids
This fat is common in packaged and processed foods, and is also found in small amounts in natural foods such as meat from ruminants such as cattle and sheep, and dairy products.
According to China's National Food Safety Standard - General Principles for Nutrition Labeling of Prepackaged Foods, trans fatty acids refer to the sum of fatty acids containing one or more non-conjugated trans double bonds produced in the processing of oils and fats, but excluding natural trans fatty acids. The trans fat (acid) content should be declared when hydrogenated and/or partially hydrogenated fats and oils are contained in or produced in food ingredients.
These 5 oils – hydrogenated or hydrogenated vegetable oil, cocoa butter substitutes, creamer (creamer), shortening, margarine/butter (also known as margarine/butter), are the main sources of trans fatty acids.
When the proportion of hydrogenated and/or partially hydrogenated oils in the ingredients is small, or the vegetable oil is relatively completely hydrogenated and the trans fatty acid content is low, the trans fatty acid content in the final product ≤ 0.3 g/100 g (solids) or 100 mL (liquid), at which point the trans fatty acid should be labeled as "0", but this does not mean that it is completely free of trans fatty acids.
Image source: 123RF
Eating these two types of unhealthy fats will increase the level of low-density lipoprotein cholesterol (LDL-C, commonly known as "bad cholesterol") and increase the risk of cardiovascular and cerebrovascular diseases.
It is recommended that the intake of saturated fatty acids should be controlled to less than 10% of the total daily fat intake, preferably less than 10% of the total daily energy; The intake of trans fatty acids is less than 1% of total daily energy and no more than 2 g per day.
So to sum up, these 5 kinds of edible oils with high saturated fat content can be eaten a little, but it is recommended to eat less:
- Chinese folk traditional lard;
- butter (common in hot pot);
- butter commonly used in Western food;
- Coconut oil;
- Palm oil commonly used in commercial food processing.
And these 3 kinds of edible oils containing trans fatty acids, you can avoid eating them as much as possible:
- hydrogenated oil or hydrogenated vegetable oil;
- shortening;
- Margarine/butter (also called margarine/butter).
2. Healthy fats
Here are a few fats that are healthier and can lower the level of "bad cholesterol" and raise levels of high-density lipoprotein cholesterol (HDL-C).
(1) Monounsaturated fatty acids
It is more common in foods such as olives, avocados, and nuts and in the cooking oil from which they are made. Oleic acid, for example, is an N-9 fatty acid.
(2) Polyunsaturated fatty acids
These include n-3 (also called omega-3, omega-3) and n-6 (also called omega-6, omega-6) fatty acids, which are more common in oily fish such as salmon (salmon), herring, tuna and mackerel, as well as walnuts, chia seeds and flaxseeds and cooking oils made from them.
Image source: 123RF
At present, there is still a lot of controversy about the health effects of N-6 fatty acids. While it has some benefits for cholesterol levels, it is also thought to promote mild inflammation associated with cardiovascular disease.
This is because in the human body, linoleic acid can be converted into arachidonic acid, which in turn can be converted into various pro-inflammatory factors. However, N-6 fatty acids also promote the production of anti-inflammatory factors.
How to choose a good cooking oil?
Different cooking oils, fatty acid composition, smoke point, and suitable cooking methods vary greatly, all of which are closely related to health.
1. Look at the composition of fatty acids
Try to choose cooking oils that are low in saturated fatty acids, which are good for heart health.
The following edible oils are relatively low in saturated fatty acids and have their own characteristics in terms of unsaturated fatty acids. Among them, the oils with high content of N-3 and N-9 fatty acids are healthier and can be selected.
- Edible oils rich in N-3 fatty acids: fish oil, flaxseed oil, perilla oil, rapeseed oil;
- Edible oils rich in N-9 fatty acids: safflower oil, olive oil, camellia oil, rapeseed oil;
- Edible oils rich in N-6 fatty acids: corn oil, sunflower oil, soybean oil, cottonseed oil, peanut oil.
2. Look at the smoke point and what kind of cooking method is suitable
In addition, it is also necessary to consider the reaction of the oil to heat when cooking, some oils are better for high-temperature cooking, and some oils are healthy but not heat-resistant, and are suitable for low-temperature or even non-heated cooking methods (such as cold dressing).
This is all about the smoke point of the cooking oil, the temperature at which the oil starts to smoke. Once the oil starts to smoke in the pan, it may produce some by-products (fumes containing toxic ingredients, free radicals, etc.), this oil is unhealthy, it is better to pour it out and put new oil in the pan.
(1) Oil suitable for frying, pan-frying, and grilling
Generally speaking, the more refined the oil, the higher the smoke point, which is more suitable for high-temperature cooking such as frying, frying, and grilling. For example, sunflower oil, light-colored (refined) olive oil – the lighter the olive oil, the more refined it is, and the more suitable it is for cooking. There are also niche almond oil, hazelnut oil, and avocado oil.
These cooking oils have a very high smoke point and are relatively healthy. They absorb a lot of heat before they start smoking, allowing them to cook food at higher temperatures. Although palm oil is suitable for frying, it is very unhealthy. Most of the fried food in restaurants outside is made with palm oil, and it may be used repeatedly.
Image source: 123RF
(2) Oil suitable for stir-frying, baking in the oven, and baking
These oils have a medium-high smoke point:
- Light virgin olive oil: high in fatty acids in the N-9 line and low in the N-6 line, it can be used as a first choice.
- Rapeseed oil, peanut oil: Commonly used in Chinese households, especially peanut oil is particularly fragrant. However, the content of n-6 fatty acids is relatively high, and excessive consumption may not be healthy.
In addition, there is grape seed oil (which is also high in n-6 fatty acids), Australia nut oil, and so on.
(3) Oil suitable for stir-frying, fragrant, and low-temperature baking
These oils have a medium smoke point and are suitable for dishes that don't require high-temperature cooking.
- Hemp oil (also known as hemp oil or hemp oil): Rich in healthy N-3 fatty acids, it needs to be refrigerated.
- Sesame oil (sesame oil): Fragrant, it needs to be refrigerated.
- Corn oil and soybean oil: N-6 fatty acids are relatively high, and excessive consumption may be unhealthy.
- Pumpkin seed oil: Also rich in n-3 fatty acids, mainly α-linolenic acid.
(4) Oil suitable for cold dressing, dipping sauce, and pickling
These oils are not suitable for heated cooking methods, but they are suitable for mixing with seasonings, such as coleslaw, dips, salads, etc.
- Flaxseed oil: is a very good source of α-linolenic acid, which is a healthy n-3 fatty acid.
- Walnut oil: Also contains α-linolenic acid.
- Wheat germ oil: High in n-6 fatty acids, excessive consumption may not take advantage of health. Refrigeration is required.
In addition, roasted sesame oil and extra virgin olive oil are also suitable for eating without heating.
Other considerations
The Dietary Guidelines for Chinese Residents (2022 Edition) recommends that adults should limit their daily intake of cooking oil to 25-30 grams.
Even if it is a relatively healthy fat, you should not eat too much, let alone fry it blindly, so that a lot of oil will be used up every time, and the health benefits will be offset. If you're looking for a fried taste, try an air fryer.
When buying cooking oil at home, don't buy too much at once. This is because long-term storage of cooking oil destroys its nutritional value and compromises its health benefits.
Therefore, it is best to choose a few commonly used and relatively healthy oils, buy them in small quantities, and eat them instead. Try to use it within 30-60 days after opening, and check it frequently and do not exceed the best before date.
When you buy cooking oil, you should store it in a cool, dry and dark place, and once it smells bitter or has a bad taste, you should quickly throw it away.
Resources
[1] Choosing and Using Cooking Oils: What To Use and When. Retrieved Jun 28, 2024 from https://health.clevelandclinic.org/how-to-choose-and-use-healthy-cooking-oils/
[2] National Food Safety Standard General Principles for Nutrition Labeling of Prepackaged Foods [S] (2011). GB 28050-2011.
[3]解读|《食品安全国家标准 预包装食品营养标签通则》（征求意见稿）. Retrieved Jun 28, 2024 from http://www.scff.org.cn/page88?article_id=484
[4]中国居民膳食指南2022 | 准则五 少盐少油，控糖限酒. Retrieved Jun 28, 2024 from http://dg.cnsoc.org/article/04/ApX3_ozGTmSoqQaFFh5z_Q.html
[5] Dietary Reference Intakes for Chinese Residents Part 1: Macronutrients [S] (2017). WS/T 578.1—2017.Health Industry Standard of the People's Republic of China.
[6] Virtanen, J. K., Wu, J. H., Voutilainen, S., Mursu, J., & Tuomainen, T. P. (2018). Serum n–6 polyunsaturated fatty acids and risk of death: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American journal of clinical nutrition, 107(3), 427-435.