Which oil is the least healthy for the body? Peanut oil? If you don’t want to catalyze cancer, you should eat less of these two oils

Nowadays, people pay more and more attention to healthy diet. Some people advocate vegetarianism, some people advocate whole grains, and some people say that "oil-free diet" is the most healthy. For example:

"An oil-free diet is light on the stomach."

"Now that there are so many three highs, it is caused by eating oil. We can not eat if we can!"

Is "oil" really useless?

Common edible oils include lard, soybean oil, peanut oil, olive oil, etc. They have different flavors and uses and a variety of essential nutrients for the human body.

In order to understand how much oil Chinese people eat every day, in 2019, the National Food and Nutrition Development Institute launched a national survey, analyzing 302 main dishes in 8 main cuisines, including meat and vegetables; There are hot dishes and cold dishes.

According to the type of raw materials, the researchers divided the dishes into pure vegetables, pure meat and mixed meat and vegetables;

According to the ingredients, the researchers divided the dishes into vegetables, soy products, aquatic products, pork, beef and mutton, and poultry dishes.

In addition, the researchers also divided the use of edible oils, such as heating and processing, adding food flavor or seasoning, etc.

The final results showed that there was no significant difference in the oil consumption of the 8 major cuisines, with an average oil consumption of 8.1 grams per 100 grams of dishes.

Sichuan cuisine ranks first in oil consumption for hot dishes , at 11.8 grams; Huaiyang cuisine ranks first in oil consumption for cold dishes , at 7.8 grams.

Many people hesitate when buying oil, and often hear that "olive oil is the healthiest oil". In fact, whether edible oil is healthy or not depends on the following aspects .

Edible oil is rich in nutrients, and the most noteworthy nutrients are vitamin E, vitamin K1, monounsaturated fatty acids and saturated fatty acids.

Vitamin K1 is important for blood clotting and is beneficial for bone health and cardiovascular health. Monounsaturated fatty acids are good for cardiovascular health by raising "good" cholesterol and lowering "bad" cholesterol.

Excessive intake of saturated fatty acids can increase the risk of obesity, cardiovascular and cerebrovascular diseases, and insulin resistance.

According to the statistics of "China Food Composition Table Standard Edition" and "Journal of Agriculture and Food Chemistry", the nutrient content ranking of different edible oils is as follows:

Taken together, tea seed oil, olive oil, and soybean oil are healthier in composition, but there is little difference between different oils .

The smoke point is the lowest temperature at which oil is heated to produce smoke.

Oil fume is a great health hazard. The volatile substances produced by decomposing edible oil and food at high temperature contain hundreds of harmful substances . Long-term inhalation will continuously irritate the mucous membranes of the nose, eyes and throat, causing rhinitis, pharyngitis, bronchitis, etc. disease, and even induce lung cancer .

The smoke point rankings of several common edible oils released by Xiangya Hospital are as follows:

It is recommended that if you like stir-frying, frying, frying, and grilling, you can choose oil with a high smoke point; if you like mixing, steaming, and braised, you can choose oil with a low smoke point.

There are many studies showing the benefits of olive oil, such as:

In November 2021, a study in "Clinical Nutrition" showed that olive oil can reduce the risk of cardiovascular disease and stroke, and the best daily intake is 20-30 grams.

In January 2022, a study published by a team from the Harvard T.H. Chan School of Public Health also showed that a daily intake of more than 7 grams of olive oil can help reduce cardiovascular disease, cancer, neurodegenerative diseases, and respiratory diseases. risk of death.

The advantage of olive oil is that it has a higher content of monounsaturated fatty acids and is healthier for the cardiovascular system. But in this respect it is not "one of a kind", other vegetable oils are also rich in monounsaturated fatty acids .

Moreover, for Chinese cooking habits, the advantages of olive oil are not obvious, and high temperature can easily destroy its antioxidant components and unsaturated fatty acids . In addition, olive oil is not suitable for infants and young children , and its nutritional composition does not meet the developmental needs of children.

Therefore, if you consider the cost performance, olive oil is really not the best choice.

In 2019, a study published by the University of Illinois in Cancer Prevention Research showed that long-term intake of repeatedly used oil can promote the metastasis of cancer .

The researchers speculate that the repeated use of edible oil at high temperature will break the triglycerides contained in it, and at the same time oxidize free fatty acids, increase the level of carcinogen acrolein, and ultimately increase the risk of cancer.

Studies have confirmed that trans fatty acids have no health benefits. The World Health Organization has issued a warning calling for the use of less or no trans fatty acids in industrial production.

Trans fatty acids can increase the level of bad cholesterol, induce platelet aggregation, increase alpha lipoprotein, increase body weight, etc., and increase the risk of gastrointestinal tumors, obesity, cardiovascular and cerebrovascular diseases, bronchial asthma, diabetes and other diseases, which can be said to be harmful whole body.

There are many benefits to eating oil scientifically. Finally, Uncle Jiu summarized the use skills of cooking oil for everyone, save it for collection!

References:

[1]Pu G， Zheng M， Lu S， Huang J. Study on the Use of Cooking Oil in Chinese Dishes [published correction appears in Int J Environ Res Public Health. 2020 Mar 16;17(6)：]. Int J Environ Res Public Health. 2019;16(18)：3367. Published 2019 Sep 12. doi：10.3390/ijerph16183367.

[2]Peking University Medical Press. The first and second volumes of the sixth edition of the Standard Edition of "Chinese Food Composition List" published [J]. Journal of Nutrition, 2019, 41(5): 1.

[3]CarolinaDonat-Vargas， et al. Olive oil consumption is associated with a lower risk of cardiovascular disease and stroke. Clinical Nutrition. 2021.doi： 10.1016/j.clnu.2021.11.002.

[4]Guasch-Ferré， M.， Li， Y.， Willett， W. C.， Sun， Q.， Sampson， L.， Salas-Salvadó， J.， ... & Hu， F. B. (2022). Consumption of olive oil and risk of total and cause-specific mortality among US adults. Journal of the American College of Cardiology， 79(2)， 101-112.

[5]AnthonyCam et al.， (2019)， Thermally Abused Frying Oil Potentiates Metastasis to Lung in a Murine Model of Late-Stage Breast Cancer， Cancer Prevention Research， DOI： 10.1158/1940-6207.CAPR-18-0220