Why do we need to add oil when cooking

Although the fat content in residents' diet is very low. But it is undeniable that in real life, everyone will subconsciously add cooking oil to the dishes when cooking. So why do we add cooking oil when cooking? Besides making dishes more fragrant and delicious, what other functions does adding cooking oil have? Let’s learn about some common sense that you don’t know in life and uncover the “truth” about adding oil when cooking.

Why do we need to add oil when cooking?

1. Although the demand for fat in residents' diet is very low, it is indispensable. The "Dietary Guidelines for Chinese Residents" recommends that the daily cooking oil consumption per person should not exceed 25g or 30g.

2. The boiling point of oil is higher than that of water, so food can be fried faster. The food will not be burned or lose nutrients due to long cooking time, and the food will taste better.

3. Adding oil when cooking can effectively soften the fiber in the dishes. Some vegetables contain fat-soluble vitamins, and adding some oil will facilitate their absorption.

4. Oil has a lubricating effect. Adding oil when cooking can prevent the pan from sticking.

5. Adding appropriate amount of oil to dishes can significantly increase the aroma of the dishes and improve the eating experience.

What oil is best for cooking?

Common cooking oils on the market in my country include peanut oil, soybean oil, corn oil, tea seed oil, sunflower seed oil, and blended oil. For daily cooking, peanut oil and tea seed oil should be preferred as they have better heat resistance. But it should be noted that the vegetables should be thrown in before obvious smoke is produced.

Oils rich in polyunsaturated fatty acids, such as sunflower oil, soybean oil and corn oil, have relatively poor heat resistance. If used for cooking, be sure to control the cooking temperature. When bubbles appear when chopsticks are inserted, put the food in quickly and try to shorten the cooking time. This type of oil can be used for sautéing, stewing, frying eggs, steaming vegetables, making soups and various non-fried pastries in a very short time.

When is the best time to add oil for cooking?

When cooking, some people heat the oil in a cold pan, while others heat the pan first before pouring the oil. So which method is more appropriate?

Generally, when people cook, they heat the pan slightly, then pour in cold oil to heat it, and then pour in the ingredients after the oil starts to smoke. However, the oil temperature is already too high at this time, and it is easy to produce carcinogens.

When cooking, it is recommended to use a hot pan and cold oil. Heat the pan and pour in cold oil to lower the temperature of the pan appropriately. Pour the ingredients into the pot immediately after the oil is put into the pot. When the oil temperature is lower than 180°C, the nutrients in the oil will not be lost.