The "Diet Guidelines for Chinese Residents" recommends that the total daily oil intake should not exceed 30% of the total energy. According to the energy intake of 1,800 kcal per day for an adult woman, the daily oil intake should not exceed 60 grams, of which the content from co

oil is a food ingredient that makes people love and hate. It is the secret to food becoming delicious, but eating too much can become a burden of health.

In order to keep food healthy, many people will pay attention to eating less greasy foods, such as fat meat, chicken skin, etc.

But in real life, in addition to these things that contain oil, many foods originally have very little oil, but they can absorb oil...

The dietary guide for Chinese residents has sorted out the oil absorption rate of common ingredients. The most shocking thing is: eggs actually absorb oil more than eggplant.

Picture source: "Diet Guide for Chinese Residents 2016 Edition"

Excessive intake of oil is not only prone to gain weight, but is also closely related to chronic diseases such as type 2 diabetes.

"Diet Guidelines for Chinese Residents" recommends that the total daily oil intake should not exceed 30% of the total energy. According to the energy intake of 1,800 kcal per day for an adult woman, the daily oil intake should not exceed 60 grams (about 6 tablespoons), of which the content from cooking oil should not exceed 25 to 30 grams. What is

In the previous issue, we took stock of snacks that secretly added a lot of oil (click to view). Today we will take stock of 4 types of super-oiled foods that may appear on your dining table every day.

Starch-rich fried food

Typical representatives: French fries, fried dough sticks

How to make starch food the best? Nine out of ten people would say: Fry.

For example, French fries, fried spring rolls, crust in claypot rice, fried chicken wrapped in batter... fragrant, crispy and crispy are their signatures. The reason why

is so crisp is mainly because when the starch skin comes into contact with high-temperature oil, the surface temperature will rise rapidly, and the moisture on the outer layer of the food will exchange with the oil, making the surface dry and crisp, bringing a crispy texture on the outside and tender on the inside.

While the food is exchanged for water and oil, dehydrated and dry, a series of chemical reactions such as starch gelatinization, protein denaturation, and Maillard reactions occur, creating the unique flavor and taste of fried foods.

Most of the food you can eat have gone through this process of frying, and there is a lot of oil. Let’s take a look at a data:

The oil absorption rate of common starch foods

Oil absorption rate = (greasage content after frying - grease content before frying)/The original weight of the food usually refers to the situation of full frying.

In fact, if you only achieve a thin layer of crispy skin on the surface, the oil absorption will not be very high.

But we will also find that the oil absorption rate of starchy foods is very different, and the highest oil absorption rate can be as high as 80%, which is affected by various factors, such as contact area and frying time.

The larger the contact area, the more oil is absorbed.

For example, compared with common chips, the oil content of chips is often lower than that of chips.

75 grams French fries contain fat 10 grams

75 grams potato chips contain fat 26 grams

The longer the frying time, the more oil it absorbs.

The oil content of normal potato chips is about 30%. If you don’t believe it, you can check the fat content behind the potato chips you eat.

But if the frying time exceeds 15 minutes, the oil content may reach about 60%, which means 60 grams of 100 grams of potato chips is oil!

The longer the frying time, the larger the pore size of the holes formed inside, the more pores, the thinner the pore wall, the more porous structure, and the larger the space for oil to adsorb.

Image source: Zangku Heluo

How to judge in daily life? Let’s put it simply, the oil is indispensable for fried things, the crisper it is, the more oil it is.

Ingredients with more holes and tissues themselves

Typically representative: eggplant

What oil does the most besides frying? Many people think of eggplant.

This is related to its internal structure. We can take a look at the organization inside the eggplant, which is as follows:

Image source:

"Contrasting effects of high-pressure-assisted freezing and conventional air-freezing on eggplant tissue microstructure"

That's right, it looks like a sponge, and its ability to suck and suck oil is indeed not weak.

The skin of eggplant is relatively smooth. When it first encounters high-temperature oil, it will block the passage of oil and water vapor in a short period of time. Everyone who cooks knows that the first few minutes of roasting eggplant is actually not too oil-absorbing.

But as the epidermis continues to heat, the microstructure of the epidermis will be destroyed and oil will have the opportunity to enter the interior.

Similarly, if you cut everything before making eggplant and directly destroy the peel and expose the flesh, the easier it is to absorb oil. The more flesh exposed in

, the faster the moisture in it will evaporate. The sponge-like flesh tissue is like countless small straws. Under the influence of the pressure difference, it absorbs surrounding oil and fills the gaps.

The oil absorption during frying is closely related to the microstructure of the food itself, and the oil enters the eggplant through capillary action.

Usually, the oil absorption rate of eggplant is around 14-17%, which means that almost a plate of eggplant (200 grams) can absorb about 30 grams of oil.

However, when there is water in the pores of food, it is difficult for oil to enter the food. If you want less oil, you can try steaming the eggplant first.

Ingredients with oil easily attached to the surface

Typical representatives: leafy vegetables, cauliflower

are afraid of too much oil, so many people choose to eat vegetables. When eating hot pot, you will choose to order some vegetables to support your "healthy".

To be honest, the oil content of leafy vegetables is not necessarily small.

It is difficult for the cooking process to allow oil to enter the deep layer of vegetables (it itself is very thin and cannot absorb any oil), but the structure of the surface of leafy vegetables allows oil to better adsorb the surface, forming a layer of oil.

The absorption of oil will increase with the increase of the roughness and looseness of the food surface, and also because the contact area between the rough food surface and the oil becomes larger.

Don’t underestimate this layer of oil. It makes vegetables that are obviously fat-free also become oily. How much oil can they have?

Researchers took three common vegetables, , oil and maize , eggplant and potatoes for an experiment:

Oily maize vegetables can absorb more oil than eggplant!

can absorb nearly 20 grams of oil per 100 grams, and the fat content of common pork leg meat is only 12.8 grams/100 grams. Compared with eggplant, the fat content of

is not much different from that of fried fat content of

. It seems that leafy vegetables have a strong ability to wrap fat.

In addition to the commonly eaten stir-fry dishes, every leaf you put into the hot pot may be soaked with grease when it is caught.

Every pound of fat meat is not innocent.

The most unexpected big oil absorber

Egg

is right! Scrambled eggs are really super oil-absorbing.

points: The dietary guide for Chinese residents mentioned that the oil absorption rate of eggs is as high as 43%. The oil absorption rate of fried eggs (scrambled eggs) is second only to fried bread slices, and is 26% higher than that of egg white boxes.

In order to actually show whether the eggs are so oil-absorbing, we measured it:

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2

3

4

5

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Picture source: I took it myself (so fragrant), food oil absorption is affected by time, oil variety, oil temperature, etc. The experiment is for reference only.

Eggs really absorb oil! Usually, you should put 3 to 4 eggs at home to make scrambled eggs. It is too easy to suck away 30 to 40 grams of oil.

If calculated based on the calories of 9 kcal of oil, a portion of fried eggs will increase the amount of oil absorbed by 270 kcal, which is equivalent to half a kilogram of steamed rice. It is a good dish to gain weight!

There is currently no specific study to explain why eggs absorb oil. We guessed that this may be because the beaten eggs have a large contact area with oil, and more bubbles are generated during the beating process, making the oil more likely to enter the egg.

In addition, the lecithin in the egg yolk itself also has an emulsification effect, which can allow oil and water to exist more stably. This is also one of the reasons why scrambled eggs don't look very oily.

The fragrant and tender scrambled eggs I usually eat are really not sure how much oil is added. Please think twice when ordering scrambled eggs when you go out!

You can appropriately control the amount of oil in the fried eggs or consider using a non-stick pan when cooking at home.

Image source: See Watermark

But many people also think that scrambled eggs with less oil have a much worse taste.

Some researchers have found that adding milk to increase the fat content during the process of beating the eggs can ensure that the eggs can be kept tender and smooth with less oil.

has a lot of oil and is of course fragrant, but it is not good for health and may also make you gain weight. You still need to control it. Finally, I will summarize some tips for reducing oil:

Cook at home by yourself

➊ Reduce the frying time while ensuring that the food is cooked;

➋ Deep fried foods as soon as possible and use oil-absorbing paper to suck off the oil on the surface;

➌ Vegetables can be steamed to reduce oil intake;

➍ Try adding some milk to scrambled eggs to make it tender.

Ai Order Takeaway Edition

➊ Crispy and crispy food (including crispy skin), there is a lot of oil, just eat it occasionally;

➋ Green leafy vegetables and eggplant absorb oil, try to choose white scallion or clear soup;

➌ You can rinse it with water before eating, which can remove the oil from the leafy vegetables;

➍ For scrambled eggs and tomatoes, forget it, choose egg flower soup.

Nutritionist Lan Xiaofang also contributed to this article

Supervisor Feidi

Illustration yaya

Cover image source station Kuheluo

Expansion reading

Reference

Reference

Reference

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