People often hear that they need to eat different types of fatty acids in a balanced way, so the oil must be eaten in exchange. However, few people know exactly how to change, is it a simple change of brand, or change the name on the line?
There are many kinds of natural oils and fats. Apart from the taste and texture, the main difference is that the proportion of various fatty acids is different. These fatty acids can be roughly classified into three categories: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids, depending on the structure thereof. Among polyunsaturated fatty acids, there are also two categories, one is called the omega 3 series and the other is called the omega 6 series. The representative substances of the omega 3 series are ALA, DHA and EPA. The representative substance of the omega 6 series is linoleic acid.
First of all, although many oils have different names, the fatty acid composition is almost the same. For example, soybean oil, corn oil, and sunflower oil are similar; peanut oil is similar to rice bran oil (rice oil); tea seed oil, almond oil, and olive oil are similar; linseed oil and perilla seed oil are similar. If you want to switch to oil, you should change according to the composition of different fatty acids, such as sunflower oil and peanut oil replacement, tea seed oil and flaxseed oil replacement.
Second, consider the heating temperature during cooking. In general, polyunsaturated fatty acids have poor heat resistance, so oils containing a lot of omega 6 fatty acids are not suitable for cooking.
The oils with high monounsaturated fatty acids are: tea seed oil (over 75% oleic acid), olive oil, almond oil and macadamia oil (over 70% oleic acid), canola oil (also known as canola oil, More than 60% oleic acid), peanut oil and sesame oil (about 40% oleic acid). Chicken, duck oil and lard also contain more than 40% of monounsaturated fatty acids.
There are not many oils rich in omega 3 fatty acids. They are: flaxseed oil, hemp oil and perilla seed oil, and fish oil. The oils that contain large amounts of omega 6 fatty acids and a small amount of omega 3 fatty acids include evening primrose oil, soybean oil, and pine nuts oil.
Chinese people use so much soybean oil, corn oil and sunflower oil for cooking, which is actually more worrying. A large amount of omega 6 fatty acids may promote inflammation, and it is more fatal to easily oxidize. Recent studies have shown that a large proportion of linoleic acid in the diet may increase the risk of coronary heart disease, and its mechanism may be related to the oxidation of linoleic acid. Therefore, for the Chinese, the cooking oils that are relatively ideal for daily cooking should be tea seed oil, refined olive oil, peanut oil, rice bran oil, and canola oil.