Why should vegetable oil be avoided from burning when cooking?

Dr. Tran Chau Quyen, Head of the Department of Adult Nutrition Consultation, Institute of Nutrition (Ministry of Health), said that vegetable oil mainly contains unsaturated fat, which is very good for health, but is easily oxidized when exposed to heat.

When the temperature exceeds the smoke point (the temperature at which vegetable oil begins to smoke and burn, usually between 160 and 230 degrees Celsius depending on the type of oil), the fatty acid bond structure is destroyed, leading to the oil being decomposed, which can produce toxic substances such as acrolein, aldehyde and lipid peroxide. These substances cause inflammation, cell damage, increase the risk of cancer, and damage the cardiovascular system. Therefore, depending on the cooking method (frying, frying or stir-frying), choose an oil with a suitable smoke point.

Cooking oil needs to be processed at the right temperature to avoid burning.

PHOTO: LIEN CHAU

"To protect the heart, you should optimize your 'home-cooked' meals with enough food groups that provide the four main nutrients: starch (rice, brown rice, potatoes, corn), protein (fish, shrimp, eggs, meat and beans), green vegetables, and fruits; fat should come from fatty fish, fatty nuts such as peanuts and macadamia nuts. In particular, avoid burning vegetable oil when cooking," Dr. Quyen instructed.

Experts from the Institute of Nutrition note that a diet high in saturated fat, high in salt, high in refined sugar (in drinks, candies, cakes) and low in fiber is the main cause of problems such as atherosclerosis, hypercholesterolemia, obesity, etc. Being overweight and obese increases the burden on the heart, promotes chronic inflammation and causes metabolic disorders such as hyperglycemia and dyslipidemia, but many people still delay or do not have a specific plan to lose weight.

Every day of delay is a day of pressure on the cardiovascular system, and incidents can occur at any time. Therefore, it is necessary to control weight appropriately. Do not delay adjusting your weight when you are overweight or obese, Dr. Quyen emphasized.

" Science has proven that losing 5-10% of body weight can significantly improve blood pressure, blood sugar and blood lipids, thereby helping to protect the heart," said Dr. Quyen.

Source: https://thanhnien.vn/vi-sao-dau-thuc-vat-tranh-de-chay-khi-nau-an-185251202182946612.htm