Don’t just look at the brand, look at the practical value.

How to buy health and nutritious cooking oil

Soybean oil, vegetable oil, raw oil, sesame oil, corn oil , olive oil, blended oil, the variety of edible oils in supermarkets often dazzles the ladies. They all boast that their own brand oils are healthy and rich in nutrients. So which oil should I buy?

Some promotional advertisements recommend a 1:1:1 blended oil, that is, the content of saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids in edible oil should each account for 33%. But international nutrition experts believe that the ideal ratio is 1:6:1, because monounsaturated fatty acids can reduce the amount and oxidation of bad cholesterol LDL, may stabilize blood pressure and increase the amount of good cholesterol HDL, prevent blood clots and thrombosis, while saturated fatty acids can Fatty acids, on the other hand, may increase blood pressure and the rate of blood clot formation. Fatty meat, butter, palm oil, coconut oil, etc. are rich in saturated fatty acids, while olive oil and Canadian canola oil are rich in monounsaturated fatty acids. Although polyunsaturated fatty acids are essential fatty acids (mainly divided into two types: ω6 fatty acids and ω3 fatty acids), the ratio of ω6 and ω3 fatty acids should also be adjusted appropriately. The ideal value should be less than 4:1, and most Chinese cooking oils are Soybean oil, raw oil, and corn oil are mainly rich in omega-6 fatty acids. Deep-sea fish oil, flaxseed oil, and rapeseed oil rich in omega-3 fatty acids are rarely eaten, which is undoubtedly harmful to health.

Whether edible oil has a negative impact on the human body is often related to cooking habits. If oil is deeply oxidized after long-term high-temperature frying and other deep oxidation, it will decompose into more than 100 kinds of volatile substances, some of which are toxic and even toxic. It is easy to cause carcinogenesis, so you should choose refined vegetable oils with a higher smoking temperature (230°C), such as corn germ oil, soybean oil, cottonseed oil, peanut oil, palm oil, etc. for frying oil. At present, the first batch of high smoke point (240℃) family-specific Rong's frying oil, which is refined and processed from corn germ oil with high antioxidant capacity, has been put into production and launched on the market.

The introduction of the ideal ratio undoubtedly points the way for the development and production of a new generation of scientifically blended oils. Although olive oil is a relatively ideal cooking oil, it is expensive and difficult to popularize. In addition to its fatty acid content, Soybean oil is high in calcium, vegetable oil is rich in iron, and corn oil and peanut oil are rich in vitamin E. Experts also suggest that in addition to cultivating good eating habits of eating less fried and crispy foods and fast-food fried foods, alternate use of these foods with various nutritional values Characteristic cooking oil is also a good idea.

How to choose edible oil, how to identify the quality of edible oil, and how to identify the authenticity of edible oil?

The person in charge of the Municipal Quality and Technical Supervision Bureau explained that from the perspective of maintaining human health, when choosing edible oil, you can eat less animal oil and encourage eating vegetable oil, especially tea oil, olive oil, and rapeseed oil. It is generally recommended that the amount of oil consumed should not exceed 25 grams (half a tael) per person per day, and it is appropriate not to exceed 750 grams per person per month.

In terms of identifying counterfeit products, people should pay attention to: In the vegetable oil market in some areas, there are serious cases of passing off inferior products as good ones and passing them off as genuine products. For example, crude oil is sold as first-class or second-class oil. , mixing low-priced vegetable oil into high-priced vegetable oil for sale, such as mixing low-priced oil into sesame oil for sale, in order to make huge profits.

Consumers can identify the following aspects when buying edible vegetable oil:

Look at the color: Generally, high-grade oil has a light color, while low-grade oil has a dark color (except sesame oil) , the color depth of oil also varies slightly due to different varieties of oil of the same grade.

Second, look at the transparency: Generally, high-grade oil has good transparency and no turbidity.

Third, check whether there is any sediment: high-grade oil has no sediment or suspended matter and has low viscosity.

Fourth, check whether there is stratification: if there is stratification, it is likely to be adulterated mixed oil (sesame oil is more adulterated).

Five smells: Each variety of oil has its normal unique smell, but no sour or odor.

Six checks: Check the trademark of small packaged oil carefully, pay special attention to the shelf life and factory date. If there is no factory name, no factory address, no quality standard code, be sure to pay special attention and do not be fooled.

What oil to use for frying?

Rapeseed oil is suitable for frying, soybean oil is suitable for stewing, and olive oil is suitable for cold dressing

Nowadays, they are all on supermarket shelves. There are a wide variety of cooking oils, such as salad oil, blended oil, olive oil, safflower oil, sunflower oil, corn germ oil, etc., which dazzles consumers. In fact, various cooking oils have their own nutritional characteristics, and it is difficult to distinguish them from each other in many aspects. As long as you use it properly, you can bring health to yourself and your family.

Salad oil: can be eaten raw

Salad oil is a general term for a type of oil. The raw materials are generally soybeans and rapeseed. It has a very light color, a light smell and very few impurities. The unsaturated fatty acid content of salad oil needs to be above 80, while the saturated fatty acid content is very low, and the vitamin E content is also relatively rich. Salad oil can be eaten raw or used for cooking. Rapeseed salad oil is rich in oleic acid and has better thermal stability than soybean salad oil, making it suitable for daily frying. Soybean salad oil is rich in linoleic acid needed by the human body, and the content can reach more than 50%. However, soybean salad oil is not resistant to high temperatures, so it is not suitable for stir-frying and frying over high heat.

Peanut Oil: Choose a Brand

High-grade peanut oil is a higher-grade cooking oil that contains a unique peanut smell and flavor. Peanut oil has a unique fatty acid composition, so it generally appears in a semi-solid turbid state in winter or in the refrigerator. Its cloud point is 5°C, which is higher than ordinary vegetable oil. Peanuts are easily contaminated with Aspergillus flavus, and the toxins produced by Aspergillus aflatoxin are highly carcinogenic, so crude peanut oil is very unsafe. When purchasing, consumers must go to regular stores or supermarkets and choose high-grade peanut oil with brand guarantee. Peanut oil is rich in monounsaturated acid and vitamin E, and has better thermal stability than salad oil, so it is a high-quality high-temperature cooking oil.

Camellia oil: prevents cardiovascular disease

Some areas in my country are rich in tea oil. The fatty acid composition of camellia oil is similar to that of olive oil. Among them, the unsaturated fatty acid is as high as more than 90%, and the main monounsaturated fatty acid--oleic acid accounts for 73%. The linoleic acid content is only 16. Because tea oil has a reasonable proportion of fatty acids and is beneficial to preventing cardiovascular diseases, it has been valued by the nutritional community.

Unrefined camellia oil has an unpleasant smell and must be refined before consumption. Refined camellia oil has good flavor, is durable in storage and resistant to high temperatures, and is suitable for use as cooking oil and frying oil. Families who like to use olive oil can use tea oil as a substitute.

Corn oil: lower cholesterol

Corn oil is also called corn oil and corn germ oil. It is an oil extracted from the embryo of corn seeds. Its fatty acid composition is very similar to that of sunflower oil, with unsaturated acids accounting for 85%, mainly oleic acid and linoleic acid, with a ratio of approximately 1:2.5. Because its cholesterol-lowering effect is better than soybean oil, sunflower oil and other high-linoleic acid oils, corn oil is considered an oil with high nutritional value. Corn oil is clear and transparent and can be used as salad oil for making cold dishes, salads and other foods. At the same time, corn oil has strong thermal stability and can be used for cooking and frying.

Butter: It is best not to eat it for the elderly

Butter contains more than 80% fat, more than 60% saturated fatty acid content in the oil, and about 30% monounsaturated fatty acid. Butter has good thermal stability, good plasticity and rich aroma, making it an ideal high-temperature cooking fat. The vitamin E content is relatively small, but it contains quite a lot of vitamin A and vitamin D. However, due to its high saturated fatty acid content and cholesterol, the elderly and patients with hyperlipidemia should not use it as a cooking oil.

Blended oil: most suitable for daily cooking

Blended oil is also a general term for a type of oil. They are blended with several high-grade cooking oils, among which soybean oil is the most common. Blended oils that are mainly rapeseed oil and add a small amount of peanut oil to increase the aroma are more common; there are also blended oils that are mainly sunflower oil and cottonseed oil. The nutritional value of blended oils varies depending on the raw materials, but they are all rich in unsaturated fatty acids and vitamin E. Blended oil has good flavor and stability, is reasonably priced, and is most suitable for daily cooking.

Sunflower seed oil: not suitable for frying

Sunflower seed oil is also called sunflower oil. Its unsaturated fatty acid content reaches 85%. The unsaturated fatty acids include oleic acid and linoleic acid. The ratio is about 1:3.5. It is a high linoleic acid oil and has a composition similar to that of corn oil. Sunflower seed oil contains a large amount of vitamin E and antioxidant chlorogenic acid, which has high nutritional value. Sunflower seed oil is light amber in color, turns light yellow after refining, and has a unique aroma. Refined sunflower oil is suitable for stewing and stir-frying at temperatures that are not too high, and is not suitable for fried foods.

Olive oil: Adding unique flavor to cold dishes

Olive oil is the most expensive among various cooking oils, because the olive oil sold in our country is mainly supplied by imports. The advantage of olive oil is that it is rich in monounsaturated fatty acid - oleic acid. According to research, polyunsaturated fatty acids such as linolenic acid and linolenic acid can easily cause oxidative damage in the body, and excessive consumption is also detrimental to health; saturated fatty acids can easily cause an increase in blood lipids. As a monounsaturated fatty acid, oleic acid avoids these two adverse consequences and has good heat resistance. Olive oil has a unique fragrance and can be used for stir-frying, but when used for cold dressing, it will add a special flavor to the food.

Safflower oil: suitable for stewing

Safflower oil is taken from the seeds of safflower, which contains 73-79 linoleic acid, 13-21 oleic acid, and the rest Palmitic acid and stearic acid are about 10. Safflower oil is low in natural antioxidants and therefore prone to rancidity unless artificial antioxidants are added.

Safflower oil has poor thermal stability and is best used for making salads and stews.

An issue that needs attention is that some "vegetable creams" or "vegetable butters" are products made from artificial hydrogenation of soybean oil. Their taste and cooking effect are similar to butter, and their fatty acid ratio is also similar to butter. It does not contain cholesterol, but it does contain "trans fatty acids" that are not good for health. Its nutritional value is lower than butter. It is best for children and the elderly to eat less.

Use different oils for frying and cold cooking.

Genetically modified food means that scientists change the genes of animals and plants in the laboratory to create food types with new characteristics. Many people already know that genes are written on the DNA of all living things, and they are the chemical information that builds and sustains life. By modifying genes, scientists can change some or all of an organism's characteristics.