What oil is healthy for cooking

It is well known that oil is a must for cooking. There are many types of oil, the most common ones include lard, peanut oil, olive oil and so on. It can be said that each type of edible oil has its different functions and health-care effects. With the development of the times, modern people pay more and more attention to health care. So from a health point of view, what kind of oil is best for cooking? What are the different functions and effects of each type of cooking oil?

What oil is delicious and healthy for cooking?

Peanut oil is the best oil for cooking!

The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in peanut oil is approximately 3:4:3. The proportion of each fatty acid is relatively balanced, so it is considered a balanced vegetable oil. The peanut oil produced by pressing has a strong aroma and retains more nutrients such as vitamin E and carotene.

What oil is not suitable for cooking?

Soybean oil is the least suitable for cooking.

The fatty acid composition of soybean oil is 51.7% linoleic acid, 22.4% oleic acid, 6.7% linolenic acid and 11.1% palmitic acid. Due to the rich content of linoleic acid, it is a high linoleic acid vegetable oil and is rich in vitamin E.

In addition, soybean oil contains lecithin, corn oil contains the antioxidant ferulate, and sunflower oil contains plant sterols and phospholipids, each of which has health benefits.

Misunderstandings about the use of cooking oil

1. Cooking at high temperatures

Many people like to stir-fry at high temperature and are accustomed to waiting until the oil in the pan smokes before cooking. This practice is unscientific. High-temperature oil not only destroys the nutritional components of food, but also produces some peroxides and carcinogens. It is recommended to heat the pan first, then pour the oil. You can then stir-fry the vegetables without waiting for the oil to smoke.

2. Do not eat vegetable cooking oil or animal oil

Without oil, the body will suffer from vitamin and essential fatty acid deficiency, which will affect human health. It is not a good idea to simply emphasize eating only vegetable oil and not animal oil. At certain doses, animal oils (saturated fatty acids) are beneficial to the human body.

3. Eating only one type of oil for a long time

It is still difficult for ordinary families to use different oils for cooking different dishes, but we recommend that you change the oil frequently. Use one oil for a period of time and switch to another oil after a while, because there is rarely one oil that can meet all your oil needs.