Rapeseed oil, soybean oil and olive oil, which oil should I choose？

Original Ruan Guangfeng Chihuo Institute

Oil can be said to be an essential ingredient in China kitchens. Go to the supermarket to buy an edible oil, and when you look around, you can see a large area of gold, soybean oil, peanut oil, sunflower oil, olive oil … which one should you buy?

1. Prefer vegetable oils, such as double-low rapeseed oil, peanut oil, olive oil, etc., but it is recommended to change the types of oils frequently instead of eating only one.

2. Eat less oil with high saturated fat, such as lard, butter, butter and other animal oils, but if you usually eat less meat, eggs and milk, it is ok to eat some animal oil.

3, daily use, home cooking, rapeseed oil, peanut oil, soybean oil, etc. can meet the demand; When cooking at high temperature (fried chicken, grilled fish), choose animal oil or high oleic acid grease.

4, no matter what kind of oil, eat less, generally 25-30 grams of oil per person per day (about 2-3 spoonfuls of white porcelain).

01

Let’s learn about fatty acids first

/Three structures of fatty acids/

To choose the right fat, we must first start with the structure of fat. From the chemical structure, the aliphatic family is the product of three fatty acid molecules connected to the glycerol skeleton. Different fatty acid molecules connected together constitute different fats.

Fat molecule

Generally speaking, we can divide fatty acid molecules on fat into three categories:

Monounsaturated fatty acid: A fatty acid has a double bond in its molecule. Double bonds are "unsaturated" chemical bonds, and two hydrogen atoms can be added to them to become saturated fatty acids.

Polyunsaturated fatty acids: Fatty acids have two or more double bonds in their molecules.

Saturated fatty acids: Fatty acids with saturated bonds without unsaturated double bonds in their molecules.

Some people will say that you forgot trans fatty acids! Most trans fatty acids come from food processing, and there are few naturally occurring ones, so we won’t discuss them here.

Different fatty acids make up oils and fats, and the nutrition and use performance of oils and fats will also vary greatly. First of all, we generally think that fat with a high proportion of saturated fat is unhealthy, because saturated fat will increase the risk of cardiovascular disease. ω-3 and ω-6 fatty acids, which are often praised in nutrition, are both unsaturated fatty acids.

The red bar is the proportion of saturated fatty acids, and the longer the red bar is, the more saturated fatty acids there are.

Secondly, the proportion of fatty acids also affects the heat resistance and stability of oil. The more unsaturated fatty acids, the more heat-resistant the oil is and the easier it is to oxidize. The more saturated fatty acids, the more heat-resistant and less prone to oxidation.

02

How to choose oil healthily?

/Look at fatty acids and cooking methods/

When choosing oil, the most important thing is to look at the fatty acid ratio of oil.

Preference is given to vegetable oil

Common animal oils, such as lard, butter and butter, are high in saturated fat and should be eaten less. However, although they are not good for health, it does not mean that they can’t be eaten at all, nor does it mean that animal oil is necessarily bad. If you usually eat less meat, eggs, milk, etc., it is relatively reasonable to have some animal oil; But if you always eat big fish and big meat and eat a lot of animal oil, it is not appropriate.

Usually big fish and big meat, don’t eat more animal oil.

Common vegetable oils, such as rapeseed oil, corn oil, olive oil, soybean oil and peanut oil, have a low proportion of saturated fatty acids and are relatively healthy. And if you choose rapeseed oil, give priority to double low rapeseed oil, that is, rapeseed oil with low glucosinolate and low erucic acid. Of course, no fatty acid of vegetable oil is perfect. From a health point of view, it is recommended that you don’t just eat one kind of oil, and often change the type of oil and eat different oils. It should be reminded that some vegetable oils, such as palm oil and coconut oil, have a high proportion of saturated fat, so eat less.

Coconut oil is high in saturated fat, so eat less.

Choose animal oil or high oleic acid oil for high temperature cooking.

Oil will have some adverse reactions at high temperature, which will produce many substances that are harmful to human health and may increase the risk of cardiovascular disease and cancer. Therefore, we should try to choose those oils that are not so afraid of heat.

When cooking at high temperature, such as fried chicken and grilled fish, you should try to choose animal fats such as lard, butter and butter, which have a high proportion of saturated fatty acids and are relatively heat-resistant.

Lard is high in saturated fat and can resist high temperature.

Among the three oils, safflower oil, olive oil and tea seed oil, the proportion of oleic acid is high, and they are also relatively heat-resistant. Olive oil contains more than 70% oleic acid, which can be used to make food such as stir-frying and frying.

Olive oil can also be fried and stir-fried.

Olive oil, sesame oil, linseed oil and other unique oils are used for cold salad.

Extra virgin olive oil, linseed oil and sesame oil have unique fragrance and are rich in unsaturated fatty acids, so they are more suitable for cold salad or salad.

Olive oil is also suitable for cold salad.

Rapeseed oil, peanut oil and soybean oil can be used for cooking.

These oils have moderate heat resistance and healthy fatty acid ratio, and can be used for daily use, such as the most commonly cooked stir-fry in home cooking.

Rapeseed oil, peanut oil and soybean oil can all be used for daily cooking | Figure worm creativity

03

Less oil is the healthiest

/You can’t eat too much oil/

Finally, I still want to remind you of the most important point: no matter what kind of oil, even olive oil, linseed oil, perilla oil, etc., which are popular now, they are still fats and cannot be eaten more. Now we all advocate less oil, but to what extent is it healthy? How much oil is better to eat every day?

According to the latest recommendation of China Residents’ Balanced Diet Pagoda, the average person cooks 25-30 grams of oil every day, which is about 2-3 spoons of white porcelain. As long as you eat so much oil, there will be no "quota" for other fried foods in a day, so you should try not to eat them.

Don’t eat other greasy food after eating fried chicken.

Of course, "less oil" doesn’t require you to do it in one go. After all, years of habits can’t be changed just by changing. It can be done step by step in some ways: for example, frying instead of frying; Try not to use oil or less when steaming, boiling, stewing and stewing; Use a quantitative oil pot, etc.

Title: flickr/Huang Yuting

What kind of oil do you like to eat?

Original title: "Rapeseed oil, soybean oil and olive oil, which oil should I choose?" 》

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