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In today's society, people eat in a variety of ways, which has also made all kinds of cooking oils more and more popular. Many people want to find the healthiest cooking oil on the road to a healthy life, but with so many options on the market, it is not easy to make the right decision. Especially soybean oil, as one of the common cooking oils, is it healthy?
Soybean oil is extracted from soybeans, which are particularly rich in polyunsaturated fatty acids, especially linoleic acid, and a little α-linolenic acid. These good oils, when taken properly, can effectively reduce the bad cholesterol in the blood, also known as LDL, which is beneficial for maintaining the health of the heart and blood vessels.
When consumed in excess, especially during high-temperature cooking, polyunsaturated fatty acids are highly susceptible to oxidation, producing free radicals that attack cell membranes, leading to impaired cell function and increasing the risk of cardiovascular disease, inflammation and even cancer.
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Suppose there are middle-aged men who consume a lot of high-temperature cooked soybean oil every day, such as eating fried foods regularly. In this group, they may find that their blood pressure and lipid levels gradually increase over time, due to the increased oxidative stress in the body, which triggers chronic inflammation and impaired vascular endothelial function.
Is soybean oil the unhealthiest oil? It also depends on the individual's usage and eating habits. For those who prefer to fry or cook at high temperatures, soybean oil may not be the best choice because of the tendency to produce harmful substances at high temperatures.
Conversely, if the amount of oil used in daily cooking can be controlled and mainly used for low-temperature or room-temperature cooking, such as salad dressings or low-temperature stir-frying, the health effects of soybean oil will be very different.
Many people think that as long as the label says "no converted fat" or "zero cholesterol", it means that the oil is healthy. This is actually a misdirection. The information on the label, while correct, does not mean that the oil is safe or healthy in all cooking conditions.
Whether soybean oil is healthy or not is not a simple yes or no question. It may not be optimal in some cooking conditions, but it can be beneficial in others.
When choosing a cooking oil, the most important thing is to consider the individual's cooking habits and the purpose of the oil, rather than judging the quality of a certain oil alone. This way of understanding is more in line with the recommendations of modern nutrition and can also help people make more informed food choices.
Those oils that we should eat less or not – oils that have been open for more than three months, oils that have been fried repeatedly, and blended oils. These may sound like everyday things, but they actually have a huge impact on our health.
Why is it said that oil that has been opened for more than three months may be bad for health? In fact, the moment you open the oil bottle, the oil has already begun to come into contact with the oxygen in the air. Over time, the grease will slowly begin to oxidize.
The oxidized oil may taste worse, but more importantly, it can produce some harmful substances, such as peroxides. Consuming this oxidized oil for a long time, especially in middle-aged and elderly people, can significantly increase the risk of cardiovascular disease.
Repeated use of frying oil. When oil is used at high temperatures, it undergoes cleavage and polymerization, which produces some bad things in the process, such as trans fatty acids and polycyclic aromatic hydrocarbons.
Imagine if a snack bar kept using the same bucket of oil to fry french fries, customers who had been eating these foods for a long time might find their cholesterol levels rise and even find problems with their blood vessels during a physical exam.
Blend the oils. Blended oils are made from a mix of two or more different types of oils, which may sound more nutritionally complete, but the problem is that different oils have different smoke points, which can cause some oils to break down prematurely during cooking, forming harmful substances. In addition, blended oils often contain some of the lower quality oils, which may have been oxidized during processing.
Imagine a housewife who chooses a blended oil for an affordable price, unaware that the oil can pose a threat to her family's health due to uneven heating containing multiple oils.
When choosing a cooking oil, you should not only consider the type of oil, but also pay attention to its state of preservation and how to use it. Oil that has been opened for more than three months, oil that has been fried repeatedly, and blended oil can be bad for our health for a variety of reasons.
In daily life, we should try to choose a single type of oil that is fresh, and pay attention to the temperature control when cooking, and avoid repeated high-temperature use of oil, so that we can truly get health protection from our diet.
With smarter choices and more rational cooking habits, we can effectively control and reduce the risk of chronic diseases, which is essential for maintaining long-term health.
In our daily life, the habit of using cooking oil has a profound impact on health, and how to choose and use cooking oil correctly is a topic worthy of in-depth discussion.
Why should you change your cooking oil regularly. Many people may know that oil is not good for a long time, but the specific reasons behind why it should be replaced regularly may not be well known.
Oils and fats will gradually oxidize and rancidity during storage, which not only affects the taste of food, but more importantly, oxidized oils and fats contain a large number of free radicals, which can attack cell membranes and lead to cell dysfunction, thereby increasing the risk of chronic inflammation and various chronic diseases.
Imagine a family that uses oil that has been stored for months or more because they want to save money may feel like they are saving money financially, but may actually be inadvertently increasing health risks.
The necessity of taking measures to protect from light. Cooking oil accelerates oxidation under light conditions, especially oils with high content of unsaturated fatty acids, such as flaxseed oil, walnut oil, etc. When these oils are stored in direct sunlight or bright environments, their oxidation rate is significantly accelerated, which affects the quality and safety of the oil.
It is recommended to store these oils in a container protected from light and in a cool place. Not only does this extend the life of the oil, but it also helps to maintain the nutritional value and health benefits of the oil.
By changing the oil regularly and taking proper preservation measures, we can not only enjoy delicious food, but also effectively maintain and promote health. As we often say, good habits start with small things, and the same goes for choosing and using cooking oil. These small everyday decisions form the cornerstone of our long-term health.
What do you think about soybean oil? Welcome to discuss in the comment area!
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[1] Wang Hua, Cai Guoliang. Progress in evidence-based research on the combination of exercise and diet in the intervention of hyperlipidemia, Sichuan Sports Science, 2022