Core Tip: Olive oil is just a good edible oil, but it has no significantly higher nutritional value than other vegetable oils; using it instead of animal oil in recipes is beneficial to cardiovascular health; olive oil cooking will not produce harmful ingredients obviously. , but the antioxidants in it will be destroyed, thus losing the "nutrition advantage" of the "possible" cold olive oil.
Rumors: Olive oil is considered to be the most suitable oil for human nutrition. Olive oil has not been treated with any chemical process during production, and all natural nutrients have been preserved very well. It does not contain cholesterol and its digestibility is about 94%. Olive oil is very suitable for the development of infants and young children, its proportion of basic fatty acids and breast milk is similar. Olive oil is the best edible oil for humans, both in old age and during growth and development.
The truth: Olive oil is just a good edible oil, but it has no apparently higher nutritional value than other vegetable oils. The composition of olive oil does not meet the nutritional needs of infants and young children, and it is far from the fat composition of breast milk. Not only is it unsuitable for the development of infants and young children, but it can be regarded as a "bad food" for infants and young children. When olive oil is cooked, its antioxidant components are easily destroyed, thus losing the “nutrition advantage†of “possible†of cold-press olive oil.
Where is "special" olive oil?
Olive oil is a vegetable oil that was originally consumed in the Mediterranean. Later it was spread to all parts of the world because of its “possible health care function†and gradually became a “high-grade edible oilâ€. From the chemical composition point of view, there are three points in its "particularity":
(1) High oleic acid content, up to 70% or more. Oleic acid is a monounsaturated fatty acid. Some experimental results show that if the saturated fat (such as animal oil, butter, etc.) in the diet is replaced with unsaturated fat, it will help reduce the risk of coronary heart disease. The United States FDA approved olive oil in 2004 to use a label: “Limited, but not conclusive, scientific evidence shows that eating two tablespoons (23 grams) of olive oil a day reduces the risk of coronary heart disease due to monounsaturated fatty acids in olive oil. In order to achieve this possible benefit, olive oil needs to be used to replace similar amounts of saturated fat and not increase calorie intake throughout the day."
Substitution of olive oil for animal fats at room temperature can maximize the nutritional value of expensive olive oil
However, monounsaturated fatty acids are not unique to olive oil. For example, canola oil (or canola oil) also contains high levels of oleic acid. In fact, the FDA also approved canola oil for the same labeling. The corn oil has similar recognition, but it is weaker in recognition of scientific evidence. The various “high-oleic vegetable oils†currently under development or already on the market are even worse than this. In product marketing, the FDA-approved qualifier in the tagline "Limited but not conclusive scientific evidence" and the condition to reduce the risk of coronary heart disease "Olive oil needs to be used to replace similar amounts of saturated fat and not to increase all day long "The calorie intake" was ignored and interpreted as "How can I eat more?"
(2) Vegetable oils also contain some vitamin E and other polyphenolic compounds. If it is cold-pressed olive oil, the content of these ingredients is relatively high. They are generally considered to have antioxidant effects.
(3) The primary cold-pressed olive oil contains many other impurities and has a different flavor than other vegetable oils.
In addition to the special features of these three olive oils, other propaganda in the rumors are not really the advantages of olive oil. For example, the olive oil mentioned is "cholesterol-free." This is indeed a fact, but it is not an advantage of olive oil because any vegetable oil does not contain cholesterol. Taking this point as an "advantage" of olive oil is like "My talent is different because I have two hands" and "this girl is born beautiful because she has a nose and two eyes." Another propaganda “about 94% digestibility†is even more of an “advantageâ€. First of all, it is not usually used to measure the pros and cons of oil; secondly, compared with other vegetable oils, there is no question of whether it is high or low; and thirdly, the “high digestibility†of oil is not necessarily what people want. . The principle of action of many weight-loss drugs is to reduce the absorption of fat by inhibiting lipase. If an oil naturally has a low “digestibilityâ€, it will not be a safe and effective diet food.
In fact, olive oil is "poor food" for babies.
If other advertising words are just flicker, then "olive oil is very suitable for the development of infants and young children, its proportion of basic fatty acids and breast milk is similar" is a detrimental harm.
First, cholesterol is crucial for the composition of the cell membrane. Adults need to limit their intake of cholesterol, not because cholesterol is useless, but the daily intake of adults usually exceeds the demand and is at a harmful level. But babies are different, their growth is strong, and their demand for cholesterol is greater. In breast milk, the cholesterol content is in the range of 115-150 mg/L. There is no requirement in the current formula milk formula and it is usually significantly lower than breast milk. In 1996, the American Clinical Nutrition Research published a study by Japanese scholars comparing the effects of breast milk, common formula milk, and cholesterol-enhanced formula on infant erythrocyte membranes. The cholesterol levels of the three milks were 117 mg/L, 42 mg/L, and 82 mg/L, respectively. The results showed that infants fed cholesterol-enhanced formula had a closer relationship to plasma cholesterol and erythrocyte membrane composition than breastfeeding infants. On the one hand, it emphasizes the complete absence of cholesterol, and on the other hand, it is extremely suitable for the development of infants and toddlers.
Second, the composition of fat in breast milk is greatly affected by factors such as people, food, and lactation. According to the results of breast milk analysis around the world, saturated fat is generally about 40% of total fat, and there are many short-chain fats. In addition, breast milk also contains some long-chain omega 3 polyunsaturated fatty acids. It can be said that the composition of fat in breast milk is quite unique. The main reason is that oleic acid olive oil, how can "the proportion of basic fatty acids and breast milk is similar to"?
Olive oil cooking?
Because the flicker advertisement that "the olive has the most suitable for human nutrition" is deeply rooted, many people use olive oil as a conventional cooking oil, such as cooking. But cooking with olive oil is not its best use.
In fact, olive oil does not have much advantage over other common vegetable oils.
If "energy" is used to refer to fried vegetables that are not harmful to health, there is nothing wrong with olive oil cooking. Saying that olive oil is "not suitable" for cooking is due to the following reasons:
First of all, the "good olive oil" should be cold pressed and unrefined. It contains more other ingredients and the smoke point is 190-200°C. Compared with other unrefined vegetable oils, the smoke point is still relatively high. This is also the basis for many advertisements claiming that "Olive oil has a high smoke point and it is not easy to smoke." Usually the temperature of the cooking is “70% hot†and the temperature is above 200°C. Smoke produces some harmful substances. Although the amount of smoke does not appear to be a significant health hazard, it is not a good thing after all. In fact, not only olive oil but various unrefined oils are not suitable for cooking. Refined vegetable oils have higher smoke points, such as peanut oil, soybean oil smoke points above 230 °C, and canola oil smoke points above 220 °C.
Second, the "unique value" of olive oil, if it exists, is mainly derived from the polyphenol compounds. (The value of high oleic acid is not unique. High oleic rapeseed or soybean oil contains more oleic acid than olive oil). The "health care function" of these polyphenols comes from antioxidants, and the mechanism of antioxidant action is to sacrifice the self to protect the target when it comes to the test of oxidation. Heating is a severe test of oxidation, so these polyphenols have been devastatingly sacrificed. After the high temperature olive oil, compared with other "ordinary" vegetable oils, that is, each other.
Refined “medium and low-grade olive oil†is similar to other refined vegetable oils. The smoke point is high, and most of the antioxidants and aroma components are also removed. Without the advantages of “high-grade olive oilâ€, there is no loss. Cooking with vegetables is no different from other vegetable oils. Cooking vegetables with “high-quality olive oil†is just like cooking wine with Maotai, boiled tea eggs with gourmet Longjing, or packaging Chinese cabbage with LV, or sending Ferrari to take delivery. It does not harm the society and does not affect health. As long as you like, of course there is no problem. Although it took a high price and did not obtain "substantial benefits," psychological satisfaction is, after all, a blessed happiness.
in conclusion
Olive oil is just a relatively good edible oil, but it has no apparently higher nutritional value than other vegetable oils. It contains more oleic acid and no cholesterol as other vegetable oils. Using it instead of animal oils in recipes is good for cardiovascular health. Cold-pressed unrefined olive oil contains antioxidants such as polyphenols, which are considered to have certain health benefits. However, the composition of olive oil does not meet the nutritional needs of infants and young children, and it is far from the fat composition of breast milk. Not only is it unsuitable for the development of infants and young children, but it can be regarded as a "bad food" for infants and young children. Olive oil cooking does not produce harmful ingredients, but the antioxidants in it are destroyed, thus losing the "nutrition advantage" of the "possible" nature of cold-press olive oil.