How to choose healthy cooking oil and avoid dangerous diseases.

The impact of cooking oil on health depends primarily on the type of fatty acids it provides – specifically, the ratio of saturated to unsaturated fatty acids...

The case involving the Ofood cooking oil brand of Nhat Minh Food Production and Import-Export Co., Ltd. producing cooking oil for human consumption from animal feed oil has left consumers confused about how to choose and use cooking oil correctly.

According to doctors and nutrition experts at the Vietnam Institute of Applied Medicine, choosing the right type of vegetable oil, with the appropriate amount of beneficial fatty acids and suitable for the cooking method, will help improve the nutritional value of meals, effectively supporting the body in preventing many non-communicable diseases, especially cardiovascular diseases and lipid disorders...

According to doctors at the Vietnam Institute of Applied Medicine, cooking oil or vegetable oil is an essential component of the daily diet, playing an important role in providing lipids and energy, and supporting the absorption of fat-soluble vitamins such as A, D, E, and K.

Furthermore, the fats in cooking oil are precursors to several hormones, regulating inflammatory, immune, and metabolic responses in the body.

Choosing the right cooking oil is good for your health - Illustration image from the Internet

It's important to note that the health benefits of cooking oil depend primarily on the type of fatty acids it provides – specifically, the ratio of saturated to unsaturated fatty acids. When choosing vegetable oils, the following important factors should be considered:

Prioritize vegetable oils rich in unsaturated fatty acids.

Unsaturated fatty acids, including monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), are beneficial fats that are recommended by the World Health Organization (WHO) and many international cardiovascular associations for regular consumption as a replacement for saturated fats.

Cooking oils with a high proportion of unsaturated fatty acids, such as olive oil, canola oil, sunflower oil, rice oil, or soybean oil, can help lower total cholesterol and LDL-cholesterol ("bad") levels, thereby contributing to the prevention of atherosclerosis and cardiovascular complications.

In addition, some oils, such as rapeseed oil, provide alpha-linolenic acid (ALA), a type of omega-3 that has anti-inflammatory effects and is good for brain health. Choosing vegetable oils rich in MUFA and PUFA not only improves blood lipids but also supports endothelial function, blood pressure, and glucose metabolism.

Some vegetable oils, such as coconut oil and palm oil, contain very high levels of saturated fatty acids – up to 80–90% depending on the production process. When these oils are consumed in large quantities or over a long period, these saturated fatty acids can increase levels of "bad" LDL-cholesterol in the blood, increasing the risk of atherosclerosis, high blood pressure, and cardiovascular disease.

Therefore, these oils should only be used in limited quantities and should not be the main source of fat in the daily diet. These vegetable oils should not be used in the diets of young children or older adults with risk factors for cardiovascular disease or chronic illnesses.

Choose cooking oil that suits your intended use in cooking.

Thermal stability and smoke point are two important factors to consider when choosing cooking oil. Oil heated beyond its smoke point will decompose, producing harmful oxidizing compounds such as aldehydes and acrolein, which can negatively affect the respiratory system, increase oxidative stress, and raise the risk of cancer with long-term use.

Using the right type of oil according to the cooking method not only helps preserve nutrients but also minimizes the risk of toxin formation during cooking.

For high-temperature cooking methods such as frying, stir-frying, and grilling, it is advisable to choose oils with high and stable smoke points, such as sunflower oil (smoke point 230°C), soybean oil (smoke point 200°C), and rapeseed oil (smoke point 200°C).

Conversely, less refined oils or oils rich in antioxidants, such as extra virgin olive oil (smoke point around 160°C) and sesame oil (smoke point 170-180°C), should only be used in dishes that do not require high heat, such as salad dressings, sauces, quick stir-fries, or added to soups and stews after they have been cooked.

Choose cooking oil according to the purpose of cooking - Illustration image from the Internet

Prioritize the use of less refined oils that retain their bioactive components.

The refining process of cooking oil aims to remove impurities, unwanted odors and flavors, and increase shelf life. However, excessive refining can lead to the loss of many of the oil's naturally occurring bioactive compounds, such as polyphenols, phytosterols, tocopherols (vitamin E), and carotenoids.

Conversely, cold-pressed or extra virgin vegetable oils are produced mechanically at low temperatures, which helps retain almost all of the original nutritional value of the raw materials.

For example, extra virgin olive oil is one of the cooking oils richest in antioxidants, which can contribute to reducing inflammatory responses, stabilizing blood pressure, and combating cellular aging.

With consumers increasingly concerned about health, less refined oils that retain their bioactive compounds are becoming more and more popular as an integral part of a preventative diet.

Proper storage and use of cooking oil are essential to maintain its quality.

Proper storage and use of cooking oil not only extends its shelf life but also protects health from the risk of accumulating harmful substances from degraded oil.

Cooking oils, especially those rich in unsaturated fatty acids, are very sensitive to light, air, and temperature. When exposed to these elements for extended periods, oils easily oxidize, reducing their nutritional value and producing compounds that can be harmful to health, such as lipid peroxides and toxic aldehydes.

To minimize this process, oil should be stored in dark glass bottles, tightly sealed after use, and kept in a cool, dry place away from direct sunlight or heat sources.

It's important to note that cooking oil should not be reused after frying, as used oil loses its nutrients and accumulates many oxidants and free radicals, which can be harmful to the body.

Read product labels carefully and make informed choices.

When buying vegetable oil, consumers should pay attention to the nutritional information printed on the label, especially the ratio of different fatty acids. Healthy cooking oils should have a high percentage of unsaturated fatty acids (over 70%), be free of trans fats (0% trans fat), and clearly state the origin of the ingredients.

Some premium products also have organic certification, HACCP or ISO certification, demonstrating that the production process meets international standards.

Choosing cooking oil carefully will help consumers avoid low-quality blended oils, oils that have oxidized, or oils contaminated during storage.

In addition, it is advisable to buy oil from reputable brands with clear traceability information, a long expiration date, and intact packaging to ensure maximum safety.

Diversify oil sources to supplement a balanced diet.

No single vegetable oil can provide all the essential fatty acids the body needs. For example, olive oil is rich in oleic acid but lacks omega-3s, while canola oil contains omega-3s but not as much vitamin E as sunflower oil.

Nutritionists recommend avoiding reliance on a single type of cooking oil to ensure a balanced diet that doesn't lack or become deficient in fats. To optimize nutritional benefits and maintain a balance of fatty acids (omega-3, omega-6, omega-9), consumers should alternate between different types of oils in their daily diet.

In addition, diversifying cooking oils helps enhance the flavor of dishes and, more importantly, makes them suitable for different cooking methods.

Source: https://khoahocdoisong.vn/cach-lua-chon-dau-an-tot-cho-suc-khoe-tranh-benh-nguy-hiem-post1551061.html