Soybean oil is an oil extracted from soybean, which is often called "soybean salad oil" and is one of the most commonly used edible oils. The longest shelf life of soybean oil is only about one year. Soybean oil belongs to "high linoleic acid type" oil, and the same types of oil include corn oil, sunflower seed oil, wheat germ oil and so on.

Advantages: low price, soybean oil contains lecithin, corn oil contains antioxidant ferulate, and sunflower seed oil contains phytosterol and phospholipid, each of which has health care functions. The boiling point is relatively high, and it is most suitable for frying oil.

Disadvantages: This oil is not as nutritious as peanut oil and olive oil.

The second kind: peanut oil, the oil we eat most often.

The proportion of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in peanut oil is about 3∶4∶3, and the proportion of various fatty acids is relatively balanced, so it is a balanced vegetable oil. This kind of edible oil also includes sesame oil, rice bran oil, low erucic acid rapeseed oil and so on.

Advantages: The squeezed peanut oil has a strong aroma, in which vitamin E, carotene and other nutrients are preserved more. Heat resistance is also good, suitable for general cooking, such as frying is a pity.

Disadvantages: This oil contains less oleic acid than olive oil and tea seed oil. Taking peanut oil as an example, the oleic acid content is about half that of tea seed oil.

The third type: always eat the healthiest oil-olive oil

Olive oil contains more than 80% unsaturated fatty acids, of which more than 70% are monounsaturated fatty acids, namely oleic acid. Eating oil rich in oleic acid is beneficial to lowering blood fat, anticoagulation and preventing the formation of atherosclerotic plaques.

Advantages: Olive oil also contains antioxidants-olive polyphenols, squalene and β-sitosterol, which helps to prevent cardiovascular diseases. Tea seed oil and olive oil are very similar, both belong to high oleic acid vegetable oil, and its oleic acid content is even higher than olive oil, reaching more than 80%, and its nutritional value and therapeutic function are equivalent.

Disadvantages: Compared with soybean oil, olive oil and tea seed oil have lower vitamin E content.

Seeing this, I believe you already know which oil is best for you, but remind you to avoid these misunderstandings when eating oil, and be careful that a spoonful of oil will ruin the health of the whole family!

One: Eat oil with different names.

Frequently changing different names or brands is many people's understanding of the diversification of eating oil. In fact, although many oils have different names, their fatty acid compositions are similar.

For example, soybean oil, corn oil, wheat germ oil and sunflower seed oil are all similar; Peanut oil is similar to rice bran oil; Tea seed oil, almond oil and olive oil are similar; Linseed oil is similar to perilla seed oil. The so-called substitution of different oils and fats depends on the variety of fatty acids, otherwise the fatty acids obtained are basically the same, which means there is no substitution.

Two: virgin olive oil can only be cold.

Olive oil in the existing market can be roughly divided into virgin olive oil and refined olive oil. Virgin olive oil is squeezed directly from fresh olive fruit, which is yellow-green and contains antioxidants such as polyphenols. If it is used for cooking, polyphenols are easily destroyed, so it is best to mix it cold, and it can also be used for stewing or stuffing.

Refined olive oil, similar to other refined vegetable oils, has a high smoke point and most antioxidants and flavor components are removed, but it is suitable for cooking because of its low content of polyunsaturated fatty acids, good heat resistance and low oxidation risk.

Three: stir fry with fried oil.

Many people don't want to throw away the fried food oil, but also use it for high-temperature cooking or frying. This practice is very undesirable, because oil heated at high temperature will produce trans fatty acids and toxic oil oxidation products, and when this oil is used for high-temperature cooking, the output of carcinogens will increase sharply. This oil should avoid high temperature heating and can be used to make pasta such as stews or rolls.

Four: All cooking methods use one kind of oil.

Different oils have different heat resistance. Excessive cooking temperature will accelerate the production of carcinogens and bring health risks. For example, frying should use the most heat-resistant palm oil, coconut oil, butter, butter, lard and so on; Daily cooking can choose peanut oil, rice bran oil, tea seed oil, refined olive oil, sunflower seed oil, soybean oil and so on with good heat resistance; You can choose flaxseed oil, perilla seed oil, walnut oil and unrefined virgin olive oil with poor heat resistance for cooking, soup and cold salad.

Five: It is best to eat a mixture of animal oil and vegetable oil.

The Nutrition Society of China suggested that the appropriate ratio of saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids in adult diet should be maintained at 1: 1: 1, but this ratio refers to the whole dietary structure, including both fatty acids in edible oil and fatty acids (mostly saturated fatty acids) in animal foods such as meat, eggs and milk. Except those who seldom eat meat, eggs and milk on weekdays, eating animal oil does more harm than good.