How healthy is cooking oil? What should be noted when using?

When processed with cooking oil, the dishes will become more attractive and bring health benefits if we use them correctly. On the contrary, the misuse of cooking oil, using the wrong cooking oil will lead to serious health risks. So how healthy is cooking oil and what should be noted when using it?

01/07/2021 | Answer: Why is fried food bad for health?

1. How healthy is cooking oil?

Substance groups such as protein, starch, sugar, and fat are all essential nutrients for the development and maintenance of organs in the body of children and adults. Therefore, we should not completely eliminate one of the above groups of substances in our daily diet.

In particular, fat has an important role in the construction of cell membranes, supports bone development and is essential for activities, brain development, vision or the immune system, …

Each type of cooking oil is suitable for different processing methods

If used correctly, cooking oil can bring a number of health benefits as follows:

• Cooking oil can provide energy for the body: On average, 1g of cooking oil contains 9 Kcal.

• Cooking oil is the solvent to dissolve vitamins such as vitamins A, D, E, K.

• Supplementing with cooking oil is also a way to provide some essential fatty acids for the body, smooth skin, reduce the risk of inflammation, help the body grow and bring certain benefits to biological organs. produce.

• Make the dishes more attractive.

• Cooking oil can be stored for a long time in the stomach, so it can create a feeling of fullness for a long time.

Use olive oil for salad dressing

Each of us needs to pay more attention to our health, especially choosing clean and healthy foods. Should not eat too much fat, but also should not completely eliminate fat, it is best to eat with a sufficient amount. At the same time, it is necessary to equip with basic knowledge on how to use healthy cooking oil. The special thing is to choose an oil that ensures its origin, food safety and hygiene.

2. Instructions on how to use cooking oil for health

2.1. Some cooking oils are good for health

Soybean Oil: This oil is derived from soybeans and contains several antioxidants, omega-3, polyunsaturated fatty acids.

Olive oil: This is one of the most popular cooking oils and is very good for health. Olive oil contains monounsaturated fats that can control cholesterol levels, which is beneficial for heart health.

– Peanut oil: Contains many healthy fatty acids. In addition, peanut oil also contains oleic, palmitic, linoleic, stearic acids along with several vitamins and many other compounds that provide many health benefits.

Sesame oil makes the dish more attractive

– Sesame oil: Sesame oil is also known as sesame seed oil, has a very good effect in increasing the attractive flavor of dishes. At the same time, sesame oil can help you improve blood pressure and reduce the risk of cardiovascular problems.

Sunflower Oil: Sunflower oil contains a lot of unsaturated fats and is quite high in vitamin E. Besides, this oil also contains an omega-6 fatty acid that can cause obesity if you eat too much.

Canola Oil: This oil is derived from mustard and offers certain health benefits for the cardiovascular system. Certain nutrients found in canola oil, such as omega-9 and omega-3 fatty acids, also provide many health benefits. However, like sunflower oil, canola oil has omega-6 fatty acids and has a risk of diabetes and obesity if you abuse it.

2.2. How to use cooking oil for health?

Cooking oil can make dishes more attractive and bring health benefits if used correctly. On the contrary, if you use it in the wrong way, it can lead to serious health consequences.

• Time and temperature

The two factors of time and temperature are very important to ensure that the cooking oil is healthy and makes the dish more delicious and attractive. First, heat the pan and then add the oil, heat the oil until the oil is bubbling, then you can add the ingredients.

The temperature for frying food should be between 160 and 180 degrees Celsius. While frying food, you should adjust the temperature to a stable level, too high a temperature will not be good but if the temperature is too low, it will cause damage. Oil is easily absorbed into the food, making the food not crispy and taking longer to cook.

• Choose the right cooking oil for each type of food

Each type of cooking oil will be suitable for different foods and processing methods, so you need to be equipped with basic knowledge to be able to prepare delicious, healthy meals for the whole family. Specifically, the following should be noted:

+ For salads: When processing, it is necessary to choose oils with a mild flavor and can be used at normal temperature, such as olive oil.

+ For stir-frying and frying dishes: You should choose oils with good heat resistance to make the food soft, delicious and nutritious.

+ For deep-fried dishes, you should also choose cooking oils that can withstand high temperatures so that the dish is both healthy and still ensures delicious crispy, attractive taste. It is recommended to use processed foods in the form of steaming and boiling, and limit the use of fried and fried foods.

Do not reuse frying oil many times

• Do not reuse frying oil many times

Many housewives want to save on living expenses, so they have a habit of using old oil to fry again and again. However, this is a habit that is harmful to health and needs to be eliminated soon.

If you repeatedly fry cooking oils, especially those with poor heat resistance, it can cause oxidation of cooking oils. This condition causes nutrients in food such as vitamins and Omega 3-6-9 fatty acids to be destroyed, and create toxic substances for the body, causing many diseases. diseases, such as cancer, cardiovascular disease, diabetes, etc. Moreover, cooking oil that has been re-fried many times will make the dish no longer attractive.

If you need more advice on nutrition and other health issues, call the call center 1900 56 56 56 to be answered by doctors of MEDLATEC General Hospital.