[Popular Science] Peanut oil, corn oil, olive oil … which is more suitable for you？
A study published by researchers from Central South University in the Journal of Internal Medicine of the American Medical Association in August 2024 showed that increasing plant fat intake was associated with a decrease in overall mortality and cardiovascular disease mortality; However, the diet rich in animal fat is related to the increase of overall mortality and cardiovascular disease mortality.
Relatively speaking, it is healthier to eat vegetable oil every day.
Household oil
How to choose?
1. Soybean oil
Recommended index: ★★★★★
Mainly based on linoleic acid, an essential fatty acid for human body, it is also a good source of α -linolenic acid. There are many unique micronutrients in soybean oil, such as phospholipids, carotene, vitamin E and sterols.
2. Rapeseed oil
Recommended index: ★★★★
Among vegetable oils, the content of polyunsaturated fatty acids in rapeseed oil is in the middle, lower than corn oil, soybean oil and sunflower oil, but significantly higher than olive oil and palm oil. Although the total amount of vitamin E in micronutrients is less than that in soybean oil, α -tocopherol with the strongest activity in vitamin E is higher than that in soybean oil. In addition, rapeseed oil is the only vegetable oil containing campesterol.
However, because the unhealthy effects of erucic acid and glucosinolate in rapeseed oil on human body are still inconclusive, the overall nutritional value is slightly discounted.
3. Peanut oil
Recommended index: ★★★★★
It contains more than 80% unsaturated fatty acids, and the fatty acid ratio is reasonable. The oleic acid content is second only to olive oil and tea seed oil, but higher than soybean oil and sunflower seed oil, but it lacks α -linolenic acid.
4. Corn oil
Recommended index: ★★★★★
Corn oil comes from corn germ, in which the saturated fatty acid content is higher than sunflower seed oil, lower than peanut oil, and the unsaturated fatty acid content is higher, among which linoleic acid is the main one, followed by oleic acid.
Its nutritional value is not only that it is the source of essential fatty acids and vitamin E, but also that corn oil is rich in phytosterols and vitamin E.
5. Rice oil
Recommended index: ★★★★★
Rich in unsaturated fatty acids, mainly oleic acid and linoleic acid, relatively balanced. In addition, it is rich in oryzanol, phytosterol and vitamin E. Among them, vitamin E is also α -tocopherol with strong oxidation resistance, and rice oil also contains 0.3% squalene.
For the elderly and sub-healthy people, rice oil rich in oryzanol is a good choice.
6.olive oil
Recommended index: ★★★★★
It contains a lot of monounsaturated fatty acids, and virgin olive oil contains many bioactive components, such as olive polyphenols, squalene, chlorogenic acid, vitamin E, carotene, etc., which have good antioxidant and free radical scavenging abilities.
7. Palm oil
Recommended index: ★★★
Although palm oil does not often appear in the kitchen like other vegetable oils, it has a place in the food industry such as instant noodles, fast food and baking. Because of its high oxidation stability and frying resistance, it is often used to replace animal oil without the trouble of cholesterol.
At the same time, palm oil is rich in vitamin E, coenzyme Q10, β -carotene and so on. Although the content of these components is less than 1% of the total oil components, they play a vital role in the stability and quality of palm oil.
8. camellia seed oil
Recommended index: ★★★★★
The content of monounsaturated fatty acids is higher than that of olive oil, which is known as "Oriental olive oil".
Camellia oleifera seed oil is rich in monounsaturated fatty acids, vitamin E, vitamin D, carotene, phospholipids, squalene and other bioactive components, as well as tea polyphenols, a specific physiological active substance that olive oil does not have. At the same time, camellia seed oil does not contain erucic acid, which is easy for human body to digest and absorb.
9. Linseed oil
Recommended index: ★★★★★
It is rich in α -linolenic acid, which, like linoleic acid, is an essential fatty acid for human body. In addition, α -linolenic acid is the precursor of EPA and DHA, which contributes to the development of brain and retina.
However, because linseed oil is easily oxidized and deteriorated by air, it needs to be stored at low temperature, and it should not be heated when eating, and it should be eaten as soon as possible after opening the lid.
10. sunflower seed oil
Recommended index: ★★★★
Fatty acid nutrition is similar to soybean oil, with little saturated fatty acid content, mainly linoleic acid, but lacking α -linolenic acid. The content of tocopherol (vitamin E) in sunflower seed oil is about 600-700ppm (mg/L), and more than 95% is α-tocopherol with biological activity, which can’t be compared with other vegetable oils.
Eat more class 3 oils every day.
The risk is one point higher
As long as the oil is qualified, it can be eaten with peace of mind, but note that these oils are really not recommended:
1. Oil that has been opened for more than 3 months.
In many people’s inherent cognition, no matter how long the edible oil has been opened, it can be eaten as long as it has not passed the shelf life. But in fact this cognition is wrong.
Although cooking oil has not passed the shelf life, opening it for too long will increase the risk of oil being infected with mold; Moreover, if it is not sealed properly, the oil will contact with oxygen in the air, and oxidation reaction will occur, resulting in some oxidation products.
Eating edible oil containing excessive microorganisms, aflatoxin and some oxidation products is prone to nausea, vomiting, diarrhea and other toxic reactions, which may even be life-threatening.
Therefore, we advise you not to eat cooking oil that has been opened for more than 3 months, and try to buy oil in small bottles at ordinary times.
2. Repeatedly fried oil
Many families in life have this habit, that is, after frying food, they will continue to fry things with the remaining oil, or stir-fry. However, repeatedly fried oil is easy to produce carcinogens, such as benzopyrene, acrylamide, heterocyclic amines, etc., and long-term consumption will lay a hidden danger to health.
In addition, in the case of repeated use of edible oil, a large number of trans fatty acids will be produced, which will not only lead to obesity, but also increase the probability of cardiovascular disease and Alzheimer’s disease.
3. "Self-extracting oil" in some small workshops
Many families like to eat self-squeezed oil, thinking that this edible oil will have a stronger taste and a more fragrant taste. But in fact, some self-squeezed oil has potential safety hazards.
Earlier, a number of grain and oil stores were found to have exceeded the aflatoxin content in self-squeezed oil, on the one hand, because the raw materials they used may have been moldy and deteriorated; On the other hand, it is because the production environment is poor, the machines are dirty, and they have not been refined, so it is impossible to completely remove impurities and harmful substances.
Eat oil healthily. Remember these points.
1. Vegetable oil should be eaten instead, and blended oil can also be eaten appropriately.
Blending oil is not as simple as simply blending several oils together. Before blending, it is necessary to detect fatty acids and trace nutrients in various oils and eliminate "bad guys" to reduce oil oxidation. It is not recommended to mix it at home, otherwise not only the taste and nutrition are difficult to guarantee, but also there may be safety risks.
2. When choosing vegetable oil, you can look at your physical condition and eating habits.
Soybean oil and sunflower seed oil are economical and healthy edible oils for healthy families who have no preference for daily diet.
For people who usually eat less seafood, eating linseed oil properly will effectively supplement n-3 fatty acids;
For people with three highs, you can eat olive oil, tea seed oil, rice oil, peanut oil, corn oil and linseed oil instead. Among them, rich fatty acids and trace nutrients are helpful to prevent cardiovascular and cerebrovascular diseases.
3. Daily oil intake: 25-30g.
The Dietary Guide for China Residents points out that the recommended daily intake of cooking oil is 25-30g. However, according to the survey, 80% of households in China have exceeded the daily intake of cooking oil.
It is recommended to use cooking methods such as steaming, boiling, stewing, water sliding, stir-frying, mixing and cooking with less oil, and eat less fried food.
4. Don’t overheat the oil temperature
Many families are used to waiting until the oil pan smokes before putting vegetables. At this time, the oil temperature has exceeded 200℃, which may produce toxic substances such as acrylic acid and benzene.
When cooking, the oil temperature should be controlled at 150℃-180℃. When the oil is put in the pot, you can insert a chopstick into the oil or put a small piece of shredded onion. When there are many small bubbles around the chopsticks and shredded onion, you can serve the dishes, or you can take the method of cold oil in a hot pot.
Step 5 store it carefully
When buying oil pots, it is best to choose opaque glass or porcelain, which can effectively prevent ultraviolet radiation. And stored in a dark place such as a cupboard, and the cover should be tightened after each use.
In addition, the oil in the oil pot must be used up before pouring new oil, and remember to clean it before pouring new oil, because the mixture of old oil and new oil will accelerate the oxidation of new oil.
Guess you like it
Original title: "[Popular Science] Peanut oil, corn oil, olive oil … which is more suitable for you? 》
Read the original text