Good fats and bad fats in cooking oil
Coordinates Seattle Fox
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When it comes to fat in food and all kinds of cooking oil, there are so many articles on the Internet that I am dazzled.
Various articles range from diet history, regional health to in-depth analysis of chemical composition. It will be said that this oil is good in a while, and then another article will deny this oil. I have seen too many confused and various contradictions. I don’t know if it’s commercial advocacy or serious nutritional analysis. Most article sources rarely mention information, and there is a tendency to open their mouths.
In order to answer my own questions, and by the way, for the benefit of children’s shoes who don’t want to be bombarded with nutritional articles, Fox Rongzi found an article published in a Harvard Medical School health publication that specifically introduced fat and health.
The truth about fats: the good, the bad, and the in-between-Harvard Health
Based on this article, I made a brief summary of knowledge:
Note that only fat health is popularized here, and it is not studied which cooking oil is healthier.
What are the types of fat?
Fats are divided into saturated fats and unsaturated fats, and unsaturated fats are subdivided into three types: polyunsaturated fats, monounsaturated fats, and trans fats.
What exactly is good fat? Which type of oil is the healthiest fat component?
The summary of Harvard Medical School is that unsaturated fats are good or bad: polyunsaturated fats and monounsaturated fats are healthy fats; trans fats in unsaturated fats are unhealthy fats. As for saturated fat, praise is mixed.
So how to distinguish good fat from bad fat?
From the state of view, two good fats, polyunsaturated fat and monounsaturated fat, are liquid at room temperature. And ordinary saturated fat and unhealthy fat are solid at room temperature. It shows that liquid fat is generally healthier than solid fat.
However, vegetable oils or animal oils are often not composed of a single fat. For example, olive oil is a common source of monounsaturated fats. But olive oil also contains a small amount of saturated fat and polyunsaturated fat.
Therefore, it is impossible to judge the quality of a certain cooking oil simply by the normal temperature state. Need to further understand the fat composition of oil.
What is the difference between good fat and bad fat?
Trans fat: only the disadvantages, no benefits found. The United States has officially banned food from adding artificial trans fats!
Fox Rongzi checked, and the final deadline for FDA’s notice to food suppliers is June 18, 2018, which appears to be the new regulations. (Remembered that I had eaten a biscuit with high trans fat in a dollar store before, and it really ca n’t be greedy or depressed) The FDA link is as follows
Natural trans fats are also present in milk and meat, but in relatively small amounts. However, adding artificial trans fat to food for taste is obviously undesirable.
The specific disadvantages are as follows: (Don’t read it, startled …)
1. Increase the content of harmful LDL cholesterol in the blood and reduce the content of beneficial HDL cholesterol.
2. Cause inflammation, which is related to heart disease, stroke, diabetes and other chronic diseases.
3. Causes insulin resistance, which increases the risk of type 2 diabetes.
4. Even eating a small amount of trans fats can be harmful to health: if 2% of the calories consumed daily come from trans fats, the risk of heart disease will increase by 23%.
For mixed fats
Saturated fat-rich diets increase total cholesterol and tend to balance the more harmful LDL cholesterol, which can cause arteries in the heart and other parts of the body to become blocked. Therefore, most nutrition experts recommend limiting the proportion of saturated fat to less than 10% of daily calorie intake.
In addition, there is insufficient evidence that saturated fat increases the risk of heart disease, but replacing saturated fat with polyunsaturated fat may indeed reduce the risk of heart disease.
Two other major studies concluded that replacing unsaturated fats with polyunsaturated fats (such as vegetable oils) or high-fiber carbohydrates is the best option to reduce the risk of heart disease, but using highly processed carbohydrates instead of saturated fat It may be the opposite.
In this way, vegetable oils are healthier than animal fats in the risk of heart disease. But drinking cola is better than eating fat.
The common source of monounsaturated fats is olive oil. The high fat intake in Greece and the Mediterranean region but low heart disease is due to their habit of eating olive oil. Although it is not recommended to consume monounsaturated fats daily, the Institute of Medicine recommends using them and polyunsaturated fats as much as possible instead of saturated fats and trans fats.
Polyunsaturated fats are essential fats for the human body. This fat is needed to maintain normal body function. But the body cannot synthesize itself and must obtain it from food. Polyunsaturated fats are used to build cell membranes and nerve coverings. They are necessary for blood clotting, muscle movement and inflammation.
Replacing saturated fats or highly refined carbohydrates with polyunsaturated fats can reduce harmful LDL cholesterol and improve cholesterol levels. It can also reduce triglycerides.
The famous Omega-3 is a polyunsaturated fat. The benefits of Omega-3 are listed below:
1. Helps prevent or even treat heart disease and stroke.
2. Lower blood pressure, increase HDL, lower triglycerides, and help prevent fatal heart rhythm.
3. Helps reduce the demand for corticosteroid drugs in patients with rheumatoid arthritis.
In addition to Omega-3, another type of polyunsaturated fat, Omega-6, is also believed to be related to the prevention of heart disease.