Which Vegetable Oil Is Healthier?
Which vegetable oil is healthier?
Edible oil is part of our daily diet. In the pursuit of healthy diet, vegetable oil has become the first choice of edible oil for many families. Vegetable oil is a natural oil extracted from the seeds, fruits or germs of plants, including rapeseed oil, sunflower oil, peanut oil, olive oil, corn oil, salad oil, etc. The main nutrients provided by various vegetable oils are fatty acids, which are divided into saturated fatty acids and unsaturated fatty acids.
Moderate intake of saturated fatty acids helps maintain normal lipid metabolism, but excessive intake increases the risk of cardiovascular disease. The content of saturated fatty acids is relatively high in animal oils (such as lard, tallow and butter), and relatively low in vegetable oils. However, there are exceptions. Saturated fatty acids account for about half of palm oil, 90% of coconut oil, and the content of saturated fatty acids in cocoa butter is also relatively high.
Unsaturated fatty acids have the characteristics of anti-inflammatory, anti-oxidation, and reducing the risk of cardiovascular disease. Unsaturated fatty acids in vegetable oils are mainly α-linolenic acid and linoleic acid. Soybean oil, walnut oil, corn oil, peanut oil, etc. are all good sources of linoleic acid, while α-linolenic acid is mainly found in perilla oil, flaxseed oil and fish oil. Olive oil, rapeseed oil, etc. are rich in monounsaturated fatty acids.
The choice of vegetable oil should be diversified. Different vegetable oils contain different fatty acids or other nutrients, so it is recommended to rotate different types of vegetable oils to achieve the goal of balanced nutrition. Vegetable oils with high unsaturated fatty acid content, such as olive oil, tea oil, rapeseed oil, and peanut oil, are preferred.
Control the intake of vegetable oil. Appropriate amount of oil is an important part of a reasonable diet. The "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume 25-30 grams of cooking oil per day. The specific intake should be determined according to one's age, gender, weight, health status, and activity level. People with problems such as overweight, obesity, hypertension, and hyperlipidemia should appropriately control their oil intake.
If conditions permit, it is necessary to understand the processing technology of oil. There is not much difference between pressed oil and leached oil in terms of safety. Pressed oil retains the color, aroma, taste and nutrients of the raw materials during processing. After refining, leached oil may lose some nutrients, but the oil yield is higher than that of pressed oil. Whether it is pressed oil or leached oil, it must meet food safety standards before it can be sold. When purchasing, you can pay attention to the production process and raw material information marked on the product label and choose the edible oil that meets your needs.
Long storage time, improper storage environment and repeated heating can easily accelerate the oxidation and deterioration of vegetable oil. Therefore, it should be consumed as soon as possible after opening. The unconsumed vegetable oil should be stored in a cool and ventilated place, and avoid long-term high-temperature cooking to reduce the generation of harmful substances.
