Scientific Guide to Oil Consumption: How to Choose Cooking Oil?
Cooking oil is an indispensable part of daily cooking and an important source of fatty acids and vitamin E needed by the human body. Different cooking oils have their own characteristics and usage scenarios.
How can you eat cooking oil more rationally?
- The recommended daily intake of cooking oil for adults is 25-30 g. Although fat is necessary, do not eat too much.
Types of fatty acids in cooking oils
Depending on the degree of saturation of the fatty acids, cooking oils can be divided into:
- Saturated fatty acids
- Unsaturated fatty acids
Saturated fatty acids
Saturated fatty acids are heat-resistant, but they are not good for health. Too much of them increases the risk of cardiovascular and cerebrovascular diseases. If you normally eat a lot of meat, avoid using cooking oils such as:
- lard
- butter
- Palm oil
- Coconut oil
Unsaturated fatty acids
We usually use vegetable oils that contain more monounsaturated fatty acids and polyunsaturated fatty acids. They are divided into three main categories of the Omega-3/6/9 series according to the order of the unsaturated bonds. Here are the main representatives:
- Omega-3: linseed oil
- Omega-6: soybean oil
- Omega-9: Olive oil
Recommended shooting conditions
According to the World Health Organization (WHO) recommendations for nutrition, the balanced intake ratio of various fatty acids should be: Omega-3 series: Omega-6 series: Omega-9 series = 1:4:5. The principles of scientific nutritional use of oils advocated by nutritionists also require alternating between cooking oils of the Omega-3/6/9 series so that the diet is more balanced.
Tips for choosing cooking oils
Therefore, do not always eat omega-6 oils such as soybean oil, corn oil, peanut oil and sunflower oil, as this can easily cause an imbalance in the ratio of fat intake. Essentially, they are all the same oil. In daily cooking, olive oil, which is rich in omega-9 oleic acid, and linseed oil, which is rich in omega-3 linolenic acid, should be added accordingly to make the intake of cooking oils more balanced.
The benefits of the Mediterranean diet
One of the features of the Mediterranean diet, which has topped the list of the best diets for many years, is the frequent use of olive oil as cooking oil. Olive oil has good heat resistance and can be used for cooking. The intake of omega-3 fatty acids in our daily diet is very low. When preparing cold dishes, we can also use more linseed oil.
Tips for practical application:
- Try to use a mix of different oils when cooking to ensure a balanced fatty acid intake.
- Prefer virgin and cold-pressed oils as they contain more nutrients.
- Avoid reusing cooking oil as it can be harmful to your health.
Q&A - Frequently Asked Questions
- Which oils are best for frying?
- Oils with a high smoke point such as canola oil, peanut oil and sunflower oil are best for frying.
- Can I use olive oil for baking?
- Yes, olive oil can be used in baking. It adds a mild flavor to baked goods and is a healthier alternative to butter.
- How do I store cooking oils properly?
- Store cooking oils in a cool, dark place and keep them tightly sealed to prevent oxidation and rancidity.
- Are all cold-pressed oils healthier?
- Cold-pressed oils contain more nutrients and antioxidants that can be lost at high temperatures, so they are often healthier than refined oils.
Conclusion
Choosing the right cooking oil and using it wisely can have a big impact on your health. A balanced intake of different fatty acids is essential for a healthy diet. By choosing the right oils and alternating them, you can optimize your diet and reap the health benefits in the long term.