First of all, it must be non-GMO, and edible oil must be consumed as much as possible. You cannot eat a single type for a long time, but I personally think that peanut oil is the main one. Which vegetables to fry and what oil to use?
Rapeseed oil is suitable for frying, soybean oil is suitable for stewing, and olive oil is suitable for cold dressing
Today’s supermarket shelves are stocked with a wide variety of cooking oils , salad oil, blended oil, olive oil, safflower oil, sunflower seed oil, corn germ oil, etc., dazzling consumers. In fact, various cooking oils have their own nutritional characteristics, and it is difficult to distinguish them from each other in many aspects. As long as you use it properly, you can bring health to yourself and your family.
Salad oil: can be eaten raw
Salad oil is a general term for a type of oil. The raw materials are generally soybeans and rapeseed. It has a very light color, a light smell and very few impurities. The unsaturated fatty acid content of salad oil needs to be above 80, while the saturated fatty acid content is very low, and the vitamin E content is also relatively rich. Salad oil can be eaten raw or used for cooking. Rapeseed salad oil is rich in oleic acid and has better thermal stability than soybean salad oil, making it suitable for daily frying. Soybean salad oil is rich in linoleic acid needed by the human body, and the content can reach more than 50%. However, soybean salad oil is not resistant to high temperatures, so it is not suitable for stir-frying and frying over high heat.
Peanut Oil: Choose a Brand
Premium peanut oil is a higher-grade cooking oil that contains a unique peanut odor and flavor. Peanut oil has a unique fatty acid composition, so it generally appears in a semi-solid turbid state in winter or in the refrigerator. Its cloud point is 5°C, which is higher than ordinary vegetable oil. Peanuts are easily contaminated with Aspergillus flavus, and the toxins produced by Aspergillus aflatoxin are highly carcinogenic, so crude peanut oil is very unsafe. When purchasing, consumers must go to regular stores or supermarkets and choose high-grade peanut oil with brand guarantee. Peanut oil is rich in monounsaturated acid and vitamin E, and has better thermal stability than salad oil, so it is a high-quality high-temperature cooking oil.
Camellia oil: prevents cardiovascular disease
Some areas in my country are rich in camellia oil. The fatty acid composition of camellia oil is similar to that of olive oil. Among them, the unsaturated fatty acid is as high as more than 90%, and the main monounsaturated fatty acid--oleic acid accounts for 73%. The linoleic acid content is only 16. Because tea oil has a reasonable proportion of fatty acids and is beneficial to preventing cardiovascular diseases, it has been valued by the nutritional community.
Unrefined camellia oil has an unpleasant smell and must be refined before consumption. Refined camellia oil has good flavor, is durable in storage and resistant to high temperatures, and is suitable for use as cooking oil and frying oil. Families who like to use olive oil can use tea oil as a substitute.
Corn oil: lower cholesterol
Corn oil is also called corn oil and corn germ oil. It is an oil extracted from the embryo of corn seeds. Its fatty acid composition is very similar to that of sunflower oil, with unsaturated acids accounting for 85%, mainly oleic acid and linoleic acid, with a ratio of approximately 1:2.5. Because its cholesterol-lowering effect is better than soybean oil, sunflower oil and other high-linoleic acid oils, corn oil is considered an oil with high nutritional value. Corn oil is clear and transparent and can be used as salad oil for making cold dishes, salads and other foods. At the same time, corn oil has strong thermal stability and can be used for cooking and frying.
Butter: It is best not to eat it for the elderly
Butter contains more than 80% fat, and the saturated fatty acid content in the oil reaches more than 60%, and there are about 30% monounsaturated fatty acid. Butter has good thermal stability, good plasticity and rich aroma, making it an ideal high-temperature cooking fat. The vitamin E content is relatively small, but it contains quite a lot of vitamin A and vitamin D. However, due to its high saturated fatty acid content and cholesterol, the elderly and patients with hyperlipidemia should not use it as a cooking oil.
Blended oil: most suitable for daily cooking
Blended oil is also a general term for a type of oil. They are blended with several high-grade cooking oils, among which soybean oil Blended oils that are mainly rapeseed oil and add a small amount of peanut oil to increase the aroma are more common; there are also blended oils that are mainly sunflower oil and cottonseed oil. The nutritional value of blended oils varies depending on the raw materials, but they are all rich in unsaturated fatty acids and vitamin E. Blended oil has good flavor and stability, is reasonably priced, and is most suitable for daily cooking.
Sunflower oil: not suitable for frying
Sunflower oil is also called sunflower oil. Its unsaturated fatty acid content reaches 85%. Among the unsaturated fatty acids, oleic acid and linoleic acid are 85%. The ratio is about 1:3.5. It is a high linoleic acid oil, which is similar in composition to corn oil. Sunflower seed oil contains a large amount of vitamin E and antioxidant chlorogenic acid, which has high nutritional value. Sunflower seed oil is light amber in color, turns light yellow after refining, and has a unique aroma. Refined sunflower oil is suitable for stewing and stir-frying at moderately high temperatures and is not suitable for fried foods.
Olive oil: adds unique flavor to cold dishes
Olive oil is the most expensive among various cooking oils, because the olive oil sold in our country is mainly supplied by imports. The advantage of olive oil is that it is rich in monounsaturated fatty acid - oleic acid. According to research, polyunsaturated fatty acids such as linolenic acid and linolenic acid can easily cause oxidative damage in the body, and excessive consumption is also detrimental to health; saturated fatty acids can easily cause an increase in blood lipids. As a monounsaturated fatty acid, oleic acid avoids these two adverse consequences and has good heat resistance. Olive oil has a unique fragrance and can be used for stir-frying, but when used for cold dressing, it will add a special flavor to the food.
Safflower oil: suitable for stewing
Safflower oil is taken from the seeds of safflower and contains 73-79 linoleic acid, 13-21 oleic acid, and the rest. Palmitic acid and stearic acid are about 10. Safflower oil is low in natural antioxidants and therefore prone to rancidity unless artificial antioxidants are added.
Safflower oil has poor thermal stability and is best used for making salads and stews.
What needs to be noted is that some "vegetable creams" or "vegetable butters" are products made from artificial hydrogenation of soybean oil. Their taste and cooking effect are similar to butter, and their fatty acid ratio is also similar to butter. It does not contain cholesterol, but it does contain "trans fatty acids" that are not good for health. Its nutritional value is lower than butter. It is best for children and the elderly to eat less.
Use different oils for frying and cold cooking.
Genetically modified food means that scientists change the genes of animals and plants in the laboratory to create food types with new characteristics. Many people already know that genes are written on the DNA of all living things, and they are the chemical information that builds and sustains life. By modifying genes, scientists can change some or all of an organism's characteristics.