“Soybean oil” is the most unhealthy oil, worse than sugar?

An article claiming soybean oil is very unhealthy includes research by “famous American doctors.” Soybean oil is one of the common edible oils on the table of residents, such remarks are obviously worrying.

In this regard, Yun Wuxin, a food engineering doctor, pointed out that the “American doctor” was famous for his “anti-science” remarks, and he was warned by the U.S. official because of false propaganda. He has been punished many times, and his personal views cannot be trusted. In addition, the “allegations” about soybean oil mentioned by “American Doctor” are also exaggerated facts, and refined oil has strict control standards, so there is no need to be too entangled.

There are many varieties of edible oils on the market, including olive oil, peanut oil, soybean oil, rapeseed oil… Which oil is best to eat? Today, Xiao Jiu will explain it to you all at once.

1. What oil is the most unhealthy?

Usually, edible oils are divided into five types:

• high oleic type, such as olive oil, rapeseed oil;
• High linoleic acid type, such as soybean oil, sunflower oil, corn oil;
• balanced type, such as peanut oil , sesame oil, rice oil;
• high linolenic acid type, such as linseed oil, walnut oil;
• saturated type, Such as coconut oil, animal oil, palm oil;

coconut oil is a new generation of “net red” oil, because it does not emit smoke when fried, and the coconut fragrance is four It’s overflowing and popular, but it’s actually not as healthy as it’s advertised.

Coconut oil contains more than 90% saturated fat, yes it is the highest saturated fat content oil, in percentage terms, is higher than animal fats (butter, 68.1%).

Too much saturated fat has obvious disadvantages. It can increase the content of low-density lipoprotein cholesterol in the human body, which is a kind of bad cholesterol, which accumulates in the blood vessels. Excessive intake may induce cerebral thrombosis and coronary heart disease.

2020, published in the top cardiovascular journal “Circulation” on 16 human studies comparing coconut oil with other edible oils found:

Coconut oil significantly increases bad cholesterol and is harmful to cardiovascular disease Substituting coconut oil for other vegetable oils is bad for cardiovascular health. In addition, by comparing the data of body weight, waist circumference, fasting blood sugar and other indicators, there is no obvious difference between coconut oil and other vegetable oils. To put it bluntly, it has no effect on weight loss, fat loss and diabetes prevention.

The American Heart Association’s “2021 Dietary Guidelines for Improving Cardiovascular Health” also proposes, in the edible oil recommendation, try to choose Liquid vegetable oils, not tropical oils, such as palm oil, coconut oil and other saturated fatty acids, as well as animal oils, partially hydrogenated vegetable oils.

In fact, every type of oil contains saturated, monounsaturated, and polyunsaturated fatty acids, just in different proportions for different types of oils.

Generally speaking, vegetable oils contain more unsaturated fatty acids, which are beneficial to human health, while animal oils are the opposite and are not suitable for Long term use. However, taking into account the comprehensive nutritional point of view, a variety of oils are best to be eaten frequently, and a reasonable combination is the best.

Second, with correct cooking methods, oil is healthier

According to the “Dietary Guidelines for Chinese Residents (2022)”, it is recommended that adults consume 25~30g of cooking oil per day. In addition to paying attention to the amount of oil used, which oil is suitable for which cooking method, it is also healthy to eat oil important part.

1, stir-frying

choose peanut oil, rice bran oil , canola oil, etc., these oils are rich in monounsaturated fatty acids, and the fatty acids are relatively balanced. It has good heat resistance and is more suitable for fast frying at high temperature.

2, Stew

Soybean Oil, Corn Oil, Sunflower Seed oil is a better choice. The former two oils have higher unsaturated fatty acid content and rich linoleic acid, while sunflower oil contains more linoleic acid, and the three are resistant to Poor heat, not suitable for frying.

3, Salad

Olive Oil, Tea Seed Oil span>, etc., rich in oleic acid, especially in monounsaturated fatty acids, and it is not easy to solidify in the refrigerator, so it is more suitable for cold dishes.

Third, three kinds of oils in the kitchen are not recommended to be eaten again

Edible oil is a must for every household A must-have item. Especially during the festivals, there will always be one or two jars of self-pressed oil when giving gifts. But these oils are really not suitable for consumption.

1 , Self-pressing oil

He Jiguo, associate professor of the School of Food Science and Nutritional Engineering, China Agricultural Universitypointed out , many small workshops sell self-extracted oil in the name of “natural”. But in fact, these oils are “crude oil”, which has not been processed. Refining, cooking with crude oil, easysmoke, the human body inhales a lot of oil fumes, which is not good for health.

In addition, the raw materials of crude oilraw materials have not been strictly screened, and may contain a small amount of aflatoxin during the heating process. , it will produce3,4-benzopyrene, which is identified as a class of carcinogens. Regular consumption of these oils will undoubtedly cause Increased cancer risk.

2. Oil that is too long to open

In addition to self-pressing oil, the oil that has been opened for a long time has not been consumed and is not suitable for consumption.

Liu Shaowei, deputy director of the Food and Drug Supervision Research Center of East China University of Science and Technology, said that after unpacking, the edible oil is no longer sealed, and it is easy to come into contact with oxygen in the air, which may cause the number of microorganisms to exceed the standard and produce Some oxidation products.

3. Repeatedly fried oil

Deputy, Department of Respiratory Medicine, Shanghai Pulmonary Hospital Chief physician Hu Yang said that the repeated use of fried oil during high-temperature heating can easily lead to the increase of some carcinogens, and a series of reactions such as thermal oxidation occurred. Edible, buried health risks.

On the matter of eating oil, for some internet celebrity oil products, not only the price Expensive, and the effect may not be consistent with the publicity, so don’t blindly follow the crowd. The use of oil should still follow the principles of small quantities, multiple varieties, and purchases from formal channels.

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