In order to solve this problem, we give you some tips on choosing edible oil in easy-to-understand words, and list the ranking of edible oil. I hope that friends who find it useful will forward more collections ~
The content of this article
1. Why is cooking oil important?
Second, the types of edible oil
Third, the standard of choosing edible oil.
Fourth, the edible oil list (you can jump directly)
Verb (abbreviation of verb) conclusion
The text reads as follows
1. Why is cooking oil important?
Edible oil not only adds color and fragrance to dishes, but also provides about 50% fatty acids needed by human body. Once the intake of fatty acids is unbalanced, it will lead to nutritional imbalance, which will lead to chronic diseases such as diabetes and obesity.
There are three kinds of fatty acids in edible oil, which are saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. Among them, polyunsaturated fatty acids are the most important, namely essential fatty acids.
According to the World Health Organization, the ideal ratio of three fatty acids is 1:6: 1 (saturated fatty acids have an upper limit but no lower limit, that is, the less the better).
Saturated fatty acids: provide energy for human body. If the intake of saturated fatty acids in human body is too small, blood vessels will become fragile, which can easily induce diseases such as cerebral hemorrhage, anemia, neurological disorders and tuberculosis. However, excessive intake of saturated fatty acids will increase the cholesterol content in the human body, make people obese, and may be accompanied by diseases such as hypertension and hyperlipidemia.
Monounsaturated fatty acids: It can reduce blood sugar, blood lipid and blood cholesterol.
Polyunsaturated fatty acids: usually divided into ω-6 and ω-3. ω-6 is also called linoleic acid, and ω-3 is also called linolenic acid.
Omega-6 fatty acids can cause inflammation, promote blood coagulation and stimulate cell growth. Omega-3 fatty acids can control inflammation, promote blood flow and control cell growth.
David Cerban Schleber, a doctor of medicine who has lived with brain tumors for more than ten years, wrote a book called Everyone's War. In this book, Dr. David mentioned that only reasonable distribution of nutrition can stimulate the activity of immune cells. In fact, cancer cells have always been in the body. People can beat them because their immune function is stronger than that of cancer cells. The root cause of cancer cells is inflammation, and Omega-3 can control inflammation.
But this does not mean that the more omega-3 fatty acids, the better. According to recent research, the golden ratio of omega-3 and omega-6 should be 1:4.
Like the meat we usually eat, such as corn, soybeans and pork raised on small farms, it is rich in omega-6 fatty acids, but does not contain omega-3 fatty acids.
For example, vegetables, fruits, walnuts, cooking oil and other foods are important ways for us to balance polyunsaturated fatty acids and obtain the other two fatty acids. Therefore, cooking oil is not a dispensable food for our life, and its importance is far higher than thinking about what meat to eat today every day.
Of course, this does not mean that cooking oil must contain Omega-3 to be worth buying, but that you can start with cooking oil and balance your Omega-3 and Omega-6. But some people, their usual diet contains most Omega-3, so to supplement Omega-6, it is king to seek balance in everything.
Second, the types of edible oil
Above, we talked about what edible oil contains and why it is important. In this section, we list the common edible oils in the market, mainly peanut oil, corn oil, olive oil, sunflower oil and soybean oil.
As can be seen from the above figure, olive oil, corn oil and peanut oil contain almost no linolenic acid; Oil products with more monounsaturated fatty acids are olive oil, peanut oil and rapeseed oil.
In addition to the differences in the figure, there are some differences in trace elements and tastes between each oil.
1, peanut oil
Peanut oil is light yellow and transparent, and it is an easily digestible edible oil.
Peanut oil contains more than 80% unsaturated fatty acids, but peanut oil contains no omega-3 fatty acids. People who usually eat more vegetarian dishes or supplement more Omega-3 can buy peanut oil to supplement Omega-6 fatty acids in their bodies, so as to achieve a golden balance in their bodies.
Edible peanut oil can decompose cholesterol in human body into bile acids and excrete them, thus reducing the cholesterol content in plasma. In addition, regular consumption of peanut oil can prevent skin wrinkles and aging, protect blood vessel walls, prevent thrombosis, and help prevent arteriosclerosis and coronary heart disease.
Peanut oil also contains many substances beneficial to human body, such as choline, which can improve the memory of human brain and delay the decline of brain function.
2. Corn oil
The fatty acid content in corn oil is as high as 80% ~ 85%, which is higher than peanut oil.
Corn oil itself contains no cholesterol, which can dissolve cholesterol accumulated in blood, thus reducing the hardening effect on blood vessels. It has positive preventive and therapeutic effects on senile diseases such as arteriosclerosis and diabetes.
Due to the function of natural vitamin E complex, it has obvious curative effect and preventive effect on heart disease, thrombophlebitis, reproductive dysfunction, muscle atrophy and nutritional encephalomalacia.
3. Olive oil
Olive oil belongs to woody plant oil, which is made from fresh olive fruit by direct cold pressing. No heating and chemical treatment are needed, and natural nutrients are retained. Olive oil is considered to be the most suitable oil for human nutrition among the oils found so far.
Olive oil is an edible oil with low saturated fatty acid content and high monounsaturated fatty acid content.
Monounsaturated fatty acids can not only provide heat energy for human body, but also regulate the ratio of high-density lipoprotein cholesterol to low-density lipoprotein cholesterol in human plasma, improve the level of high-density lipoprotein good cholesterol and reduce the level of low-density lipoprotein bad cholesterol in human body, thus preventing high cholesterol in human body.
Therefore, for people who are used to eating meat food, resulting in excessive intake of saturated fatty acids and cholesterol, choosing olive oil as edible oil can effectively play its function of reducing blood fat, thus preventing hyperlipidemia and fatty liver, protecting the heart and helping to reduce the risk of diseases such as hypertension, coronary heart disease and stroke.
Dr. David also recommended the use of olive oil in the book, which can delay the absorption of sugar and reduce the peak of insulin.
4. sunflower seed oil
The nutritional degree of sunflower seed oil is not much different from that of sunflower seed oil, and the technology is different.
The refined sunflower seed oil is clear and beautiful pale yellow or bluish yellow, and the digestibility of human body is 96.5%.
The composition of fatty acids in sunflower seed oil is influenced by climatic conditions. Sunflower seed oil produced in cold areas contains about 65438 05% oleic acid and 70% linoleic acid. Sunflower seed oil produced in warm areas contains about 65% oleic acid, about 20% linoleic acid, and the highest linolenic acid stipulated by the national standard is 0.3%.
5. Soybean oil
Soybean oil is dark in color and has a special bean smell, and its digestibility is as high as 98%.
Thermal stability is poor, and more foam will be produced when heated. Soybean oil contains more flax oleic acid, which is easy to oxidize and deteriorate, resulting in "beany smell". In terms of edible quality, soybean oil is not as good as sesame oil, sunflower oil and peanut oil.
In terms of nutritional value, soybean oil contains 7- 10% palmitic acid, 2-5% stearic acid, 1-3% arachidic acid, 22-30% oleic acid, 50-60% linoleic acid and 5-9% linolenic acid.
Soybean oil has a good fatty acid composition and is rich in linoleic acid, which can significantly reduce the serum cholesterol content and prevent cardiovascular diseases. Soybean also contains a lot of vitamin E, vitamin D and rich lecithin, which is very beneficial to human health.
Third, the standard of choosing edible oil.
? Look at the brand
At present, there are many brands producing edible oil on the market, but their respective processes are different, and the quality of the edible oil produced is also different. In this paper, we rank brands according to our own understanding of the market.
Brand leaderboard order:
Arowana, Lu Hua, Fulinmen, Li Duo, Hu Jihua, Xiangmanyuan, Wang Xi, Changshouhua, Yuanbao, Daodaoquan, Jiusan, Daoma and Red Dragonfly.
? Look at fatty acid demand
In the first part, we talked about the importance of fatty acids and the function of each fatty acid. Everyone chooses the variety of edible oil according to their physical condition and needs.
? Refinement degree
In order to make some edible oils with low smoke point and low saturation can be cooked at high temperature and reduce the generation of harmful substances. This effect is usually achieved by refining.
Edible oil is divided into four grades according to national regulations: Grade I, Grade II, Grade III and Grade IV.
The grade here is divided according to the degree of refinement of the product, not the higher the grade, the higher the nutritional value.
The first and second grade oils have a high degree of refining, and the cooking smoke point is higher than that of the third and fourth grades, but there are some losses in the refining process.
The third and fourth grades are shallower in extraction, richer in nutrition and more fragrant in taste. Pay attention to nutrition and suggest eating more four-grade oil.
In addition to olive oil and special oil, according to its refining degree, there are soybean oil, corn oil, peanut oil and so on. The higher the grade, the less cooking fume, but the higher the refining degree, the more nutrients are lost.
Of course, the best olive oil is extra virgin olive oil, followed by high-quality virgin olive oil, ordinary olive oil and refined olive oil.
Therefore, everyone still chooses according to their personal needs when buying. The primary and secondary edible oils can be used for home cooking and cold dishes because of their light oil color. The third and fourth grade oils are darker in color, and the food is not so good in color, but it retains the original fragrance of plants and is rich in nutrition, which can be used to make soups and stews.
? Smoke point
The higher the smoke point, the more stable the oil is at high temperature, and it is not easy to produce harmful substances and turn black.
Oils suitable for daily cooking: peanut oil, rapeseed oil, soybean oil, corn oil and blended oil.
Oil with low smoke point is more suitable for cold salad, such as olive oil and sunflower seed oil.
When frying, lard will be used more than the oil on it.
? See the road to oil
In the above picture, we introduced five oil production methods, among which physical squeezing and chemical leaching are the most commonly used methods.
In the process of physical pressing and chemical leaching, one step is the same, and that is refining. Refining is usually a "six-removal" process: dehydration, degumming, deacidification, decoloration, deodorization and dewaxing. The six-removal process may not be completely carried out, and it is selected according to the requirements of oil products and products.
If conditions permit, I suggest you choose to squeeze cooking oil in this way ~
Iv. List of edible oils
In the above, we introduced the important reasons of edible oil, the matters needing attention in choosing edible oil and the types of edible oil. Next, I also selected ten edible oils from the above ten brands for your reference.
Verb (abbreviation of verb) conclusion
Friends can choose the type of edible oil according to their own needs. After determining the type of edible oil, they can decide what type of edible oil to buy according to some selection criteria. Of course, these are all within my power ~
In addition, to give you some advice, it is best to use several kinds of cooking oil to go back and forth.
That's all our introduction, I hope it will help you ~