We often see all kinds of edible oil brands in the market. Which kind of cooking oil is good has become a question in our hearts. Because edible oil is an essential nutritional condiment in our life, choosing a good edible oil is of great benefit to health. Let's take a look at the benefits of ten common edible oils to Bian Xiao!
Ten Common Edible Oils
1, soybean oil, beware of genetic modification.
Soybean oil is mainly linoleic acid, containing a small amount of α -linolenic acid, rich in vitamin E, and light yellow comes from a small amount of carotene. Linoleic acid has a limited effect on reducing the risk of heart disease, but α -linolenic acid is more beneficial. Clinical nutrition experiments have confirmed that besides high cholesterol, the other two risk factors of coronary heart disease are hypertension and vascular embolism, and linolenic acid can just reduce these two factors. However, because linoleic acid and linolenic acid are not heat-resistant, linolenic acid is particularly afraid of heat, and it is easy to oxidize and polymerize after frying or repeated heating, which is very harmful to health. Cooking with soybean oil can't protect the heart. Soybean oil is made by solvent leaching, and the loss of vitamin E after refining is relatively large. Moreover, imported soybean oil is basically genetically modified products. Keep your eyes open when you buy. Any soybean oil that doesn't say "no genetically modified ingredients" is a genetically modified product.
Recommended index: ★★★
Comments: Suitable for stewing, try not to smoke when cooking.
2. Palm oil, the cheapest oil
The second largest edible oil in the world after soybean oil is also the cheapest edible oil in the international market. Palm oil contains 40% unsaturated fatty acids and 44% saturated fatty acids. The balance between the two is rare in vegetable oil. Palm oil is dark orange. Besides vitamin E, it is also rich in carotene, which is one of the richest natural sources of carotene. Because of its high saturation, good heat resistance and less oxidative polymerization after long-term heating, this is an irreplaceable advantage of other vegetable oils. Therefore, palm oil is used in various fried foods, including instant noodles and potato chips. It can separate hard palm oil with high melting point and can be used to make various snacks instead of butter. Frying will destroy a lot of carotene and vitamin E, so the food made of palm oil does not provide the value of vitamin E. At the same time, because it contains too much 16 carbon saturated fatty acid, it is easy to raise blood lipids. Japan opposes the use of this oil, and many people have doubts about its health care function.
Recommended index: ★★★
Bottom line: If there is no room for delicious fried food, fry it with palm oil.
3, peanut oil, afraid of aflatoxin
The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids contained in peanut oil is about 3: 4: 3. The oleic acid, that is, monounsaturated fatty acids, is about half of the amount of tea seed oil. It is rich in vitamin E, has good flavor and heat resistance, and is suitable for general cooking. Using peanut oil instead of butter and butter does not increase the total fat, which is beneficial to prevent the risk of heart disease. However, in medical experiments, it is peanut protein and a lot of vitamin E and dietary fiber in it that really reduce blood cholesterol and harmful cholesterol, not the oil in peanuts. Buy peanut oil mainly from pressed oil, and choose high-quality products, because peanuts are easy to pollute aflatoxin, which is particularly soluble in oil, and the toxin content must be lower than the national standard.
Recommended index: ★★★★
Comment in a word: the most delicious edible oil.
4, olive oil, beware of adulteration.
It is the most famous grease. It contains more than 80% unsaturated fatty acids, of which more than 70% are monounsaturated fatty acids, namely oleic acid. Eating oil rich in monounsaturated fatty acids is beneficial to reducing "bad cholesterol" (LDL) and increasing "good cholesterol" (HDL) in blood, so it is especially respected by people all over the world. Because of its low polyunsaturated fatty acid content, its heat resistance is better than that of soybean oil, and its oxidation risk is also relatively small. So it's not like some people describe that there is no heating at all. Olive oil is fragrant and delicious when used in cold dishes, and there is no problem when used in cooking and stewing. At the same time, olive oil is also widely used in various cosmetics and skin care products, which can make skin smooth and delicate and delay aging. However, there are different grades of olive oil, and the adulteration of imported olive oil is quite common in the market, so it is difficult for ordinary people to taste it, so don't be greedy when buying.
Recommended index: ★★★★★★★
Comment in a word: I'm afraid you can't bear to put more in cooking with virgin olive oil just to achieve less oil.
5, tea seed oil, the most environmentally friendly oil.
Extracted from the fruits of wild woody oil plants, its nutritional value and dietotherapy effect are similar to those of olive oil. Unsaturated fatty acids in tea seed oil reach more than 90%, and monounsaturated fatty acids, namely oleic acid, reach 80-83%, even higher than olive oil. It is also rich in vitamin e. Monounsaturated fatty acids are of great significance for improving blood lipid patterns and reducing the risk of cardiovascular diseases. Good heat resistance, suitable for daily cooking, and can completely replace olive oil for beauty and skin care. Because this kind of oil is produced by woody plants and planted in mountainous areas, it has little pollution, does not destroy vegetation and uses less chemicals, so it is the most environmentally friendly edible oil choice. When buying, we should also give priority to the squeezed products, which are safer and have better quality.
Recommended index: ★★★★★★★
Comment: Compared with olive oil, it is cheap and good, so it is made in China.
6, corn oil, the base camp of vitamin E.
Extracted from the germ of high-oil corn, the content of unsaturated fatty acids is as high as 86%. Among them, polyunsaturated fatty acids are the main, linoleic acid is the highest, and the proportion of fatty acids is similar to that of soybean oil. The advantage of corn oil is that the content of vitamin E is higher than that of common vegetable oil, which is also the same characteristic of grain germ oil. Besides corn oil, wheat germ oil is also available. However, this kind of grease is usually not heat-resistant, which is suitable for cooking with short heating time or heating temperature lower than smoke point. Perfect for salad dressing or salad oil.
Recommended index: ★★★★
Comments: Suitable for salad dressing or salad oil.
7. Rice bran oil and high-grade edible oil
Rice bran oil comes from rice bran, which is the oil contained in rice embryo and rice bran. Like corn oil, it contains more than 80% unsaturated fatty acids and is rich in vitamin E. Its special advantage is that it contains γ -aminobutyric acid, which is rich in rice embryo. It is an important neurotransmitter, which has certain anti-anxiety effect and is beneficial to blood pressure control. The fatty acid composition of rice bran oil is similar to peanut oil, in which monounsaturated fatty acid content is the highest, and some polyunsaturated fatty acids and saturated fatty acids are also contained, and the proportion is relatively balanced. Because of this, its heat resistance is better than wheat germ oil and corn oil, and it is suitable for general family cooking. Because rice is also easy to produce aflatoxin, we should also pay attention to whether aflatoxin exceeds the standard.
Recommended index: ★★★★★
Comment in a word: it is called rice bran oil, and its health value is not "bran" at all.
8. Sunflower seed oil has the highest unsaturation.
Sunflower seed oil is the oil extracted from sunflower seeds, which is especially popular in China. Who let sunflower seeds contain more than 50% fat? Freshly squeezed sunflower seed oil is rich in vitamin E and has a good flavor, so it is suitable for salad oil. The proportion of linoleic acid in sunflower seed oil is higher than that in soybean oil, and the content can be as high as 66%, which is much higher than other oils on the market. This used to be considered an advantage, because linoleic acid is an essential fatty acid for human body and can also lower blood cholesterol. But later research found that it can reduce both bad cholesterol and good cholesterol, which can be said to be "regardless of good or bad", so it can't actually reduce the risk of cardiovascular disease. In addition, recent research shows that linoleic acid belongs to ω-6 fatty acids, which are quite surplus in diet and the proportion of ω-3 fatty acids is too low, which is quite unfavorable for preventing heart disease and cancer. Therefore, sunflower oil, soybean oil and corn oil, which contain a lot of linoleic acid, have gradually withdrawn from the ranks of "healthy oils". However, it also has an advantage that polyphenols are the most abundant antioxidants in various oils. Because of this feature, although its fatty acid unsaturation is extremely high, its heat resistance is better than that of soybean oil. As long as it is not fried, it can be generally fried.
Recommended index: ★★★★
Comment in a word: Sometimes it tastes really good to change to eat.
9. Sesame oil, the most primitive oil
Sesame oil, also known as sesame oil, is the oil squeezed from white sesame or black sesame. The advantage of sesame oil lies in its refreshing and wonderful aroma. In order to maintain the precious fragrance, sesame oil is the most "original flavor" of all edible oils-it can't be refined, and its natural ingredients are preserved intact in the oil. This completes the extremely rich vitamin E and the famous antioxidant sesamol, as well as phospholipids and phytosterols, which is beneficial to control blood lipids and prevent cardiovascular diseases. Its fatty acid composition is relatively balanced, which is most similar to peanut oil. Because sesame oil can't be heated at high temperature, it can only be used for cold salad, dipping or adding when making soup, so it is also the best match for healthy low-fat cooking. If you eat less cooking, cooking or steaming, and add a little sesame oil to mix, it is very beneficial to your health. Remember to choose fragrant and fresh sesame oil, which will oxidize and deteriorate after a long time.
Recommended index: ★★★★★
Comment: "Eat incense" can also eat health.
10, walnut oil
Walnut oil, like sesame oil, is generally made by direct pressing without refining. It contains more than 90% unsaturated fatty acids, most of which are linoleic acid, and about 10% of α -linolenic acid belongs to ω-3 fatty acids. It is also rich in vitamin E, phospholipids and a large number of polyphenols antioxidant components. Eating 2-3 walnuts a day, or eating 5- 10g walnut oil and reducing other oils can effectively reduce the risk of heart disease and moisturize the skin for a long time. Among them, the top grade is wild hickory squeezed oil produced in northern China, in which the contents of α -linolenic acid, vitamin E and antioxidant are much higher than that of ordinary walnut oil, which is safe and pollution-free. When eating walnut oil, we should pay attention not to heat it at high temperature to keep its healthy ingredients to the maximum extent.
Recommended index: ★★★★★★★
Comment in a word: If eating walnuts is too troublesome, 1 spoon of walnut oil every day is also good.
Prevent edible oil from expiring.
Edible oil has "four fears", that is, fear of light, high temperature, unsealing and water. So pay attention to the following points when saving.
The optimum storage temperature for low temperature storage is 10 ~ 25℃. When not in use, in addition to staying away from the cooker, you should also avoid being close to heating pipes, high-temperature appliances and other places.
Cooking oil is best stored in a dark and ventilated place, because ultraviolet rays and infrared rays in the sun will also promote the oxidation of oil and the formation of harmful substances.
The oil storage container in the selected container must be clean, dry and well sealed. It is best to use dark glass bottles instead of transparent ones. Plastic barrels are not suitable for long-term storage of grease, and metal containers are not suitable for holding grease, which will accelerate the rancidity of grease.
Avoid adding water to new bottled oil, and be careful not to bring in moisture. There is water in the bottle, so it should be dried or heated to evaporate before filling oil, otherwise the oil will deteriorate easily.
It is best to eat edible oil within 3 months after opening. Generally, the storage period should be half a year, and the longest is no more than one year.
Conclusion: After reading this article, I believe everyone has a great understanding of these common types in life. Each edible oil has its unique nutritional value. Buying oil requires understanding nutrition, so Bian Xiao suggested that everyone eat cooking oil together, and there must be two kinds of oil at home!