Post Date December, 02 2023
When you see the dazzling array of edible oils in the supermarket, do you often feel dizzy and don't know which one to choose?
After buying it home, I heard:
You need to change the oil
Vegetable oil can cause cancer
Lard is good for health
……
Which of various statements is true or false?
A professional dietitian was invited to talk about selecting and using oils.
How to buy
What kind of oil is good to buy?
Which is healthier, peanut oil, soybean oil, rapeseed oil, corn oil, or sunflower seed oil?
"You can eat all of these oils, but if you must choose one of the recommended oils, it is recommended to purchase dual low rapeseed oil (low glucoside, low erucic acid).".
Comparatively speaking, the proportion of polyunsaturated fatty acids in corn oil, sunflower seed oil, and soybean oil is not so suitable for Chinese people.
What kind of oil is suitable for salad, stir-frying, and frying?
Salad or salad:
Soybean oil, linseed oil, wheat germ oil, extra virgin olive oil
Fried dishes:
Rapeseed oil, peanut oil
Fried:
Palm oil, coconut oil, butter
Is olive oil really good? Why is it so expensive?
The Mediterranean diet has proven to be a very healthy diet, and olive oil occupies an important position in the traditional Mediterranean diet, so olive oil is recommended by many people.
Olive oil is rich in monounsaturated fatty acids, but in fact, the composition of dual low rapeseed oil is very similar to olive oil, making it much cheaper and cost-effective.
Moreover, even in foreign countries, there are many fake olive oils, so there is no need to blindly pursue them.
How to eat
It's healthier to eat like this
How much oil is appropriate to eat every day?
For cooking oil, it is generally recommended to take 25 to 30 grams per day, approximately 2 or 3 tablespoons full of white porcelain spoons.
Do you think cooking with less oil is not delicious? If you put more oil in the dishes, remember to add more exercise time.
5. I heard that frying vegetables with vegetable oil is easy to cause cancer? Is the oil smoking and causing more carcinogens?
Most vegetable oils are prone to produce some carcinogens at high temperatures.
When frying food, the oil temperature is high, so it is not recommended to use vegetable oil to fry food, especially corn oil, sunflower seed oil, and soybean oil. If you really want to cook at high temperatures, you can choose palm oil, coconut oil, etc.
The oil is smoking, indicating that the oil temperature is very high. On the one hand, substances with a cancer risk are more likely to be generated at high temperatures; On the other hand, high temperatures can also easily drain nutrients from food.
Therefore, when frying vegetables, it is still necessary to pay attention to temperature control and try not to emit a lot of oil smoke.
6. It is said that oil should be eaten together. Do you have to prepare several types of oil at home?
Ideally, it would be great to use various oils alternately, but in fact, if you buy so much oil and eat it together, consuming only two or three spoonfuls of oil per person per day can be very slow, and it takes less than half a year to finish a barrel of oil.
"These oils may have expired and not been consumed, making them even more unhealthy.".
Therefore, it is not recommended that everyone buy a lot of oil at the same time, or they can buy small bottles of packaging.
If conditions permit, choose one of camellia oil, double low rapeseed oil, or olive oil for stir-frying. If you often need to fry something, you can stock it with palm oil.
Is it reasonable to say "meat dishes with vegetable oil, vegetable dishes with meat oil"?
It doesn't make sense.
From a health perspective, vegetable oil is recommended for cooking both meat and vegetable dishes.
Meat oil (except fish oil) is rich in saturated fatty acids, which many people consume in excess and should be minimized.
How to save
Is this oil edible?
8. Can I still eat the oil with the flavor of Hara? There's still a big bucket left. It's a pity to throw it away.
Don't eat it. A hark smell indicates severe oxidation.
Oxidation can destroy the nutrients in fats and oils, and it can also produce substances that are harmful to the human body.
9. The oil at home has been stored for more than 3 years, and there is no odor or sediment. Is it still edible?
It is not recommended to eat it. Oil products may undergo rancidity after long-term storage. Common vegetable oils have a shelf life of only half a year.
There are rumors that:
Adding a vitamin E to the oil can extend the shelf life of the oil.
In theory, this move can be done, but generally, oil has vitamin E in it, so why add extra vitamin E? In comparison, sealed and dark storage is more important.
How to distinguish
How to identify gutter oil?
Are the online methods for identifying gutter oil accurate?
Unfortunately, as the composition of gutter oil is very complex, so far, no country in the world can accurately detect gutter oil.
The various detection methods circulating online are not reliable. For example:
"Garlic" detection method: When frying vegetables, place a peeled garlic. Because garlic is most sensitive to aflatoxin, if garlic turns red, use gutter oil.
"Freezing point" test method: put the oil in the refrigerator for 2 hours. If there is white foam, it is gutter oil.
"There may indeed be a risk of aflatoxin in gutter oil, but garlic does not discolor when exposed to aflatoxin, and the aflatoxin in gutter oil may not necessarily exceed the standard.".
The freezing point of edible oil is related to its saturated fat content, but not to its quality. Some gutter oil will not solidify and produce white foam at low temperature.
Therefore, these detection methods are not accurate.
The correct way to avoid gutter oil is not to go to roadside stalls, buy cooking oil in regular supermarkets, and eat in shops with poor hygiene and incomplete business licenses.
