Many netizens have always asked about cooking oil, saying that they don’t know what oil is called good oil. The price difference is so big, are there really many differences in health effects? Every product claims that this oil is particularly good, and it looks dazzling. I don’t know which indicators are better to compare...
Today I will tell you about the ranking of cooking oil . I guess after reading it, you may subvert some marketing messages that are instilled in daily life. Then let’s talk about what are the standards for oil selection, because the demand goals are different, the standards are also different.
01 Calorie ranking
Various refined edible oils are tied for the first place. is because the fat content is 99.9%, and the calorie value is 899 kcal/100 grams, and there is no significant difference. Among all the foods, 899 kcal/100 grams is the first in real calories.
02 Cholesterol content ranking
All vegetable oils ranked last . Because vegetable oil does not contain cholesterol . cholesterol is only available in animal food . There are only plant sterol in vegetable oil, including gluten sterol, soy sterol, vegetable oil sterol , etc.
Tips: The English name of cholesterol is cholesterol, where chole represents "bladder", ster represents "solid", and ol represents "ol". Steroids are also called sterol , and cholesterol is also called cholesterol.
edible oil cholesterol content:
cream 209mg/100g
butter 153mg/100g
pork plate oil 110mg/100g
duck oil 83mg/100g
duck oil 83mg/100g
above data comes from Chinese food ingredients list second edition, Peking University Medical Press, 2009.
So it can be said that is the highest among animal oils, butter is . Of course, due to the different nutritional conditions of animals, the oil produced by each animal will be slightly different.
03 Plant sterol content
Then someone may ask: Where is the plant sterol? Which oil is more common?
Since it is a plant sterol, we only need to see the data in vegetable oil .
edible oil plant sterol content:
sesame oil 588mg/100g
rapeseed oil 570mg/100g
sesame oil 441mg/100g
sesame oil 441mg/100g
sunflower seed oil 372mg/100g
soybean oil 317mg/100g
olive oil olive oil 317mg/100g
olive oil 270mg/100g
The above data are from the second edition of the China Food Ingredients Table, Peking University Medical Press, 2009.
04 Vitamin E Content
Whether it is soybeans, peanuts, sunflower seeds, or various nuts, plant seeds contain more or less vitamin E, and when the oil is pressed, it is transferred to the oil together. Therefore, vegetable oil is an important source of vitamin E in the diet .
vitamin E has several different components, here is ranked by total vitamin E.
edible oil Total vitamin E content:
soybean oil 93.1mg/100g
cottonseed oil 86.5mg/100g
sesame oil 68.5mg/100g
sunflower seed oil 54.6mg/100g
corn oil 50.9mg/100g
peanut oil 50.9mg/100g
peanut oil 50.9mg/100g
peanut oil 42.1mg/100g
olive oil, coconut oil and palm oil contain relatively low vitamin E.
or above data comes from the first volume of the standard version of the China Food Ingredients Table, Peking University Medical Press, 2018.
05 Vitamin K content
Vitamin K is not only important for coagulation function, but also helps bone health and cardiovascular health.
fats are one of the sources of vitamin K.Vitamin K has different components, among which K1 (chlorochloroquinone) is widely present in various plant foods , while K2 is mainly in fermented plant foods. Because it is a vitamin of fat-soluble , when is pressed, the vitamin K1 in the seeds will also run into the oil.
The most valuable vitamin K1 is soybean oil and rapeseed oil!
Editative Oil Vitamin K1 Content:
Soybean Oil 193mg/100g
Rapeseed Oil 141mg/100g
Olive Oil 55mg/100g
Seed oil, Walnut Oil 15mg/100g
Seed oil, Walnut Oil 15mg/100g.
Peanut oil, corn oil, sunflower seed oil, etc. are all relatively low, with only single digits.
Data source: Ferlandt G and Sadowski JA. Vitamin K1 (Phylloquinone) Content of Edible Oils: Effects of Heating and Light Exposure. Journal of Agriculture and Food Chemistry. 1992, 40: 1869-1873)
06 Vitamin A
You may ask: With vitamin E and vitamin K, why are there no vitamin A and vitamin D?
Because vegetable oil does not have vitamin A and vitamin D. There are animal oils, but the content of lard, butter, sheep, chicken and duck oil is also very low, and it is not an important food source for these two vitamins at all.
Only one is the real vitamin A champion, that is cream (butter, butter) , the vitamin A content is as high as 840 micrograms RAE/100 grams.
The above data comes from the first volume of the standard version of the China Food Ingredients Table, Peking University Medical Press, 2018.
07 Saturated fatty acid content
This must be the first place for coconut oil . My coconut oil will not melt until 23 degrees Celsius. It is hard clots in winter, and fats with high saturation in the public's minds are also inferior to those of the public.
According to my country's data, edible oil saturated fatty acid content:
coconut oil 85% (4 samples average)
palm kernel oil 53~77%
palm oil 50% (2 samples average)
peanut oil, rice oil 17~20%
corn oil, soybean oil, sesame oil and olive oil, about 12%~16%
sunflower seed oil 10%
rapeseed oil, tea seed oil 10%.
The above data comes from the first volume of the standard version of the China Food Ingredients Table, Peking University Medical Press, 2018.
People who eat more beef, mutton and pork on a daily basis will eat more saturated fatty acids. You can consider using oil with low saturated fatty acid content to cook.
08 Total unsaturated fatty acids
5 The one with the lowest content of saturated fatty acids, and naturally the one with the highest unsaturated fatty acids. Therefore, the top three are rapeseed oil, teaseed oil and sunflower oil. Then there are corn oil, soybean oil, sesame oil and olive oil. Palm oil, palm kernel oil and coconut oil are at the bottom.
09 monounsaturated fatty acids content
Olive oil is famous because is rich in monounsaturated fatty acids, to be precise, it is rich in oleic acid (octadecanoic acid). Monounsaturated fatty acids are more cardiovascular friendly, and is conducive to improving HDL-c (so-called "good cholesterol") and reducing LDL-c (so-called "bad cholesterol").
In fact, if you want to get monounsaturated fatty acids, you don’t have to buy olive oil. There are many other options, and the cost performance may be higher.
Editable oil monounsaturated fatty acid content:
Tea seed oil 75%~79%
Olive oil 70%~78%
High oleic sunflower seed oil 78%
High oleic acid peanut oil 75%
Low canola seed oil 59%~65%
Peanut oil 38%~45%
Rice oil 38%~40%
sesame oil 35%~40%
corn oil 28%~31%
sunflower seed oil 20%~30%
soybean oil 21%~25%
coconut oil 6%~8%
above data comes from the first volume of the standard version of the China Food Ingredients Table, Peking University Medical Press, 2018. The same below.
10 Omega-3 Fatty acid content
Fish oil, no one will use it to stir-fry. Animal oils such as lard, butter, lamb butter and cream contain omega-3 fatty acids.
The omega-3 fatty acid in vegetable oil is alpha-linolenic acid. It can be converted into DHA in the human body, but its conversion efficiency is only 3% to 4% in omnivores. Although it doesn't sound high, is not very demanding for omega-3 fatty acids. Even pregnant women only need 250 to 500 mg of DHA per day, which is enough for .
If you want to eat 250 mg of DHA a day, the conversion rate is only 3%. You only need to eat 8.3 grams of alpha-linolenic acid a day. It is still possible to satisfy it by eating oil.
The most common vegetable oils are the oils that are the highest in alpha-linolenic acid, and there is no doubt that they are the oils squeezed from erectile seeds, with a content ranging from 30% to 60%. Among them, flax seed oil is the most prominent, but sesame oils such as sesame oil, hemp oil, and sesame oil also have similar advantages . The differences between different varieties and products are different, but they are significantly ahead of other vegetable oils.
In addition, there are niche oils such as peony seed oil , perilla seed oil , and niche oil , which also have the advantages of high alpha-linolenic acid, but they cannot be bought in supermarkets.
The second step is some oils with alpha-linolenic acid content between 5% and 10%. Including walnut oil, canola oil and soybean oil. pine nuts and oil is also in this group, but pine nuts are too expensive, it is a pity to use them to squeeze oil.
Other oils basically have no meaning to supply omega-3 fatty acids. Whether it is olive oil, tea seed oil, peanut oil, corn oil and sunflower oil, the alpha-linolenic acid content is usually less than 1%.
11 Omega-6 Fatty acid content
The omega-6 fatty acids in vegetable oil are mainly linoleic acid. Among the existing oil products in my country, linoleic acid-rich varieties are popular, and there is little possibility of lack of .
edible oil linoleic acid content:
Saffron seed oil 75% ~ about
Sunflower seed oil 52%~65%, walnut oil 60%
Corn oil, soybean oil 49%~53%
Sesame oil 40%~47%
Rice oil 35%~37%
Peanut oil 30%~40%
Canola seed oil 15%~25%
Olive oil 5%~9%
Tea seed oil 7%~9%
Coconut oil 2%
12 Essential fatty acid content and ratio
The human body needs two types of essential fatty acids , namely omega-6 series linoleic acid, and omega-3 series alpha-linolenic acid. The ratio of the two types of essential fatty acids is 4~6:1.
Generally speaking, the omega-6 series of linoleic acid sources in foods are widely sourced, such as chicken, nuts, peanuts and melon seeds. Most of the fried oils also have high linoleic acid content, so you don’t have to worry about lack.
. What is more difficult to make up is omega-3 fatty acid . If you are not diligent in eating fish, or the fish you eat is incorrect, neither high-fat sea fish nor carnivorous freshwater fish, it is difficult to get enough omega-3 fatty acids from the food. This can bring problems of excessive inflammatory response, prone to acne, and an increase in the risk of cardiovascular disease.
Some people may ask: What are "freshwater fish that do not eat meat"?
For example, silver carp , grass carp , crucian carp , carp , carp , thornfish, Wuchang fish ... They are all herbivorous freshwater fish, and the omega-3 fatty acid content is very small. Both essential fatty acids are particularly rich, and the ratio of the two is satisfactory, including walnut oil and soybean oil. In
walnut oil, the linoleic acid content of omega-6 is about 60%, while the alpha-linolenic acid content of omega-3 is about 10%, and the ratio is exactly 6:1, which is relatively perfect.
Of course, the proportions of specific varieties and origins will vary slightly. Wild walnuts with the highest alpha-linolenic acid content can reach nearly 20%, but some walnuts are as low as 5%.
No matter what, walnuts are the most arrogant in this indicator. It makes scientific sense to praise walnuts in traditional health preservation, although walnuts are relatively cheap among nuts.
Soybean oil The linoleic acid content of omega-6 is about 50%, and the alpha-linolenic acid content is between 6% and 10%, which is also more appropriate.
If you want to find third place, it is canola oil . Its linoleic acid content is about 20%, and its alpha-linolenic acid content is between 4% and 10%.
is ranked fourth, then flaxseed oil . Its alpha-linolenic acid is very high, but the proportion of linoleic acid is only 15%~25%, which is the reverse. This is actually a big advantage, because most processed foods and meats lack alpha-linolenic acid, and linseed oil can be used to "find supplements" to balance it.
The other oils are either too large in proportion to linoleic acid, completely disproportionate to alpha-linolenic acid, or both are small, and the essential fatty acid content is too low.
13 Heat resistance
The larger the proportion of saturated fatty acids in vegetable oil and the lower the proportion of polyunsaturated fatty acids, the better its heat resistance. oils that are not heat-resistant can easily form a large number of polycyclic aromatic hydrocarbon carcinogens when frying at high temperatures for a long time, or when stir-frying or overheating, such as Benzopyrene , etc. At the same time, it is easy to form trans fatty acid during heating.
So, the one that is most stable to heat is coconut oil, followed by palm kernel oil and palm oil.
The most unstable thing is flaxseed oil containing a large amount of omega-3 fatty acids, and then corn oil, sunflower seed oil containing a large amount of omega-6 polyunsaturated fatty acids.
has been a little dazzled after reading so much data. Finally, let’s help you sort it out.
What ingredients do you mainly want to get from oil? What kind of healthy ingredients do you care about the most?
is a monounsaturated fatty acid?
is omega-3 fatty acid?
is a reasonable ratio of omega-3 and omega-6?
does it contain both monounsaturated fatty acids and a reasonable ratio of omega-3 and omega-6?
and other rankings are enough. When the fatty acids are similar, you can choose varieties with relatively high vitamin E, vitamin K and plant sterol.
If you want vitamin A and vitamin D, there is only one option for cream (butter).
In addition to flaxseed oil and walnut oil, other oils can be used for daily cooking, stewing and other cooking. However, oils with a lot of unsaturated fatty acids are best avoided by smoke.
If you want to have a good taste when frying food, and it has strong heat resistance and produces few carcinogens, then coconut oil, palm kernel oil and palm oil are good choices. Which one should I buy in
depends on what you need and how much budget you plan to use to buy oil.
Generally speaking, the price of is not very related to nutritional value, because the price is mainly determined by the production cost and the marketing cost of .
As for the taste, it means that everyone has their own preferences.Northeastern people love the flavor of soybean oil, Sichuan people hard to bear the aroma of rapeseed oil, Hebei and Shandong like the strong fragrance of peanut oil, Beijing and Tianjin people are obsessed with the deliciousness of sesame oil, and others prefer the light taste of tea seed oil that removes various flavors. I won't comment on this.
Content source: Clinical Nutrition Network WeChat public account
Organized and edited by: Journal of Integrated Traditional Chinese and Western Medicine Nursing
Correspondent: Li Jinhuan Qin Shasha Sun Lei Wang Jingjing Dong Wei
