Exploring Health Benefits: Which cooking oil helps more benefits?
Every time I go to buy oil, the various oils in the supermarket make me dazzled and I don't know which oil is good. So which cooking oil has more benefits? Today I will tell everyone the results of my research to help everyone choose the right oil!
Which cooking oil helps more benefits?
Different oils contain different nutrients and health benefits and are suitable for different cooking methods. Common healthy cooking oils in life include olive oil, peanut oil, flaxseed oil, etc. The details are as follows:
1. Olive oil: Olive oil is rich in monounsaturated fatty acids (mainly oleic acid). Moderate consumption of olive oil has certain benefits for cardiovascular health. It is suitable for low-temperature cooking, cold dishes and salads.
2. Peanut oil: Peanut oil contains rich unsaturated fatty acids and vitamin E. Moderate consumption of peanut oil can help maintain cardiovascular health to a certain extent. Since peanut oil has good high-temperature resistance, it is suitable for high-temperature cooking such as stir-frying and frying.
3. Flaxseed oil: Flaxseed oil is rich in alpha-linolenic acid, which is an essential Omega-3 fatty acid for the human body and has certain benefits for heart health and brain health. It is suitable for cold dishes, drizzling on cooked dishes or adding to drinks.
4. Rapeseed oil: Rapeseed oil is a relatively neutral oil with a relatively high content of unsaturated fatty acids, which is beneficial to cardiovascular health. Generally, it is suitable for high-temperature cooking such as frying food.
5. Blended oil: Blended oil is made by proportionally blending two or more refined oils. It has relatively rich nutritional value and can provide a more comprehensive variety of fatty acids, which helps to balance fatty acid intake. It is suitable for various cooking methods.
No matter which oil you choose, pay attention to controlling the total intake. Excessive intake of any oil may have a negative impact on health. In order to obtain more comprehensive nutritional benefits, it is recommended to consume a variety of oils, including vegetable oils and animal oils. When cooking, pay attention to the temperature of the oil to avoid the generation of harmful substances at high temperatures.
Which oil is best for heart and cholesterol?
The following oils are good for the heart and cholesterol:
Olive oil: It is the "king of healthy oils" in my heart! Olive oil not only contains rich unsaturated fatty acids, but also can effectively reduce the level of "bad cholesterol" (low-density lipoprotein cholesterol) and reduce the burden on the cardiovascular system. Using it for stir-frying or making salad dressing is a good choice.
Corn oil: Corn oil is also a good choice. Corn oil contains rich vitamin E and unsaturated fatty acids, which is beneficial to heart health. And the taste of corn oil is light and will not affect the original taste of dishes. It is suitable for daily cooking.
Sunflower seed oil: Sunflower seed oil is an excellent healthy cooking oil. Rich in nutrients such as linoleic acid, it helps regulate blood lipid levels and has a positive effect on maintaining cardiovascular health. At the same time, sunflower seed oil has a high smoke point and is suitable for various cooking methods such as frying, stir-frying and deep-frying.
Soybean oil: Soybean oil has a relatively high content of linoleic acid and has a significant effect on reducing serum cholesterol content, which helps prevent cardiovascular diseases. At the same time, soybean oil also contains beneficial ingredients such as phospholipids, which are beneficial to the development and growth of nerves, blood vessels and the brain.
Coconut oil: Although the effect of coconut oil in reducing cholesterol may not be as significant as the above oils, coconut oil contains medium-chain triglycerides, which can be quickly metabolized into energy in the body and avoid accumulating into fat. It also has certain help in reducing weight load and maintaining heart function.
Which is healthier olive oil or canola oil?
Both olive oil and rapeseed oil are very healthy. The details are as follows:
Olive oil contains a large amount of monounsaturated fatty acids, especially oleic acid, which helps reduce cholesterol and is very beneficial to cardiovascular health. Moreover, olive oil also contains antioxidants like polyphenols, which can resist inflammation and prevent cell damage. It is very suitable for cold dishes such as salads and low-temperature cooking.
Rapeseed oil also has a very high content of unsaturated fatty acids. The proportion of oleic acid is also not low, and it also has a certain role in reducing cholesterol. At the same time, the nutritional ingredients such as vitamin E in rapeseed oil can resist oxidation. In cooking, it has a relatively high smoke point and is suitable for various cooking methods such as frying, stir-frying and deep-frying.
If you pay more attention to antioxidation and preservation of original nutrition, olive oil is healthier in low-temperature cooking scenarios such as cold dishes. If you often need high-temperature cooking, such as deep-frying or stir-frying over high heat, rapeseed oil is a good choice because rapeseed oil is relatively more stable at high temperatures. However, no matter which oil it is, it should be consumed in moderation and not in excessive amounts.
What is the healthiest oil for deep frying?
In my personal opinion, the most suitable oil for frying should have the following characteristics:
First, the smoke point is high, can remain stable at high temperatures, not easy to produce harmful substances;
Second, the content of saturated fatty acids is moderate, which ensures the taste of food while minimizing the adverse effects on health;
The third is the unique flavor, which can add a different kind of delicious to the fried food.
Based on these considerations, we recommend the following types of oil that are most suitable for frying:
Palm oil: Palm oil has a very high smoke point and is ideal for frying at high temperatures. At the same time, the saturated fatty acid content of palm oil is also relatively high, which can maintain the stability of the oil at high temperatures, and the fried food is crisp and golden in color. However, it should be noted that excessive intake of saturated fatty acids may have a certain impact on cardiovascular health, so fried food should be eaten in moderation!
Lard: Modern people pay attention to healthy diet, and some avoid lard, but lard does have a unique advantage in frying food. The high content of saturated fatty acids in coconut oil can maintain the stability of the oil at high temperature, and the fried food is crisp outside and tender inside.
What are the disadvantages of cooking oil?
The following are the possible disadvantages of cooking oil:
First of all, if cooking oil is improperly stored, for example, placed in a place with high temperature or strong light, it is very easy to cause it to deteriorate. Deteriorated oil will emit an unpleasant rancid smell. Eating it is not good for the body and may cause gastrointestinal discomfort, such as stomach pain and diarrhea.
Also, no matter what kind of oil it is, excessive consumption will cause problems. Oil contains fat. If too much is consumed and the body cannot consume it all, these excess fats will accumulate, which will lead to weight gain. Excessive weight is prone to cause various health problems such as high blood pressure and high blood fat.
In addition, improper use of different oils will also pose risks. For example, although olive oil is quite healthy, if it is used to fry food at high temperatures, its nutritional ingredients will be destroyed and some harmful substances may be produced.
Then there is genetically modified cooking oil, which is controversial. Some people worry that genetically modified oil may have some unknown impacts on the body's genes. However, there is currently no conclusion in science, but many people will be slightly resistant to genetically modified cooking oil.
What % of your diet each day should be fats and oils?
According to relatively healthy dietary standards, the calories provided by fat and oil should account for about 20% - 30% of the total daily calorie intake.
But this is not absolute. Sometimes when I cook with more oil and salt, it may be close to 30%, but this situation cannot be too much.
If I am on a diet or want to be healthier, I will try to control it at the lower end of this range, about 20%.
Moreover, this percentage will also vary according to personal physical condition and activity level. For example, athletes or manual laborers who consume a lot of energy every day may have a slightly higher proportion of fat and oil, but it will not exceed too much, about 30% - 35%.
For the elderly or people who are relatively weak and need to control their weight, it may be lower, about 15% - 20%.
