Cooking oil is one of the indispensable condiments in daily cooking, which not only adds flavor to food, but is also an important source of essential fatty acids. There are many types of cooking oils available on the market, each with its own unique nutritional value and culinary properties.
This article will introduce several common cooking oils in detail to help you better understand and choose the right cooking oil.
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1. Soybean oil
Peculiarity:
- Soybean oil is a relatively inexpensive edible oil that is rich in unsaturated fatty acids, especially linoleic acid.
- It is suitable for stir-frying, baking, and frying.
Nutritive value:
- Soybean oil contains vitamins E and K, as well as some B vitamins.
2. Olive oil
Peculiarity:
- Olive oil is known for its unique flavor and health benefits, especially extra virgin olive oil.
- It is suitable for cold dressing, cooking and baking.
Nutritive value:
- Olive oil is rich in monounsaturated fatty acids, especially oleic acid, which can help reduce the risk of heart disease.
3. Canola oil
Peculiarity:
- Canola oil is an affordable cooking oil with a high smoke point and is suitable for high-temperature cooking.
- It is suitable for stir-frying, frying, and baking.
Nutritive value:
- Canola oil is higher in monounsaturated fatty acids and essential fatty acids such as omega-3 and omega-6.
4. Peanut oil
Peculiarity:
- Peanut oil is popular for its rich peanut flavor and is suitable for stir-frying and seasoning.
- It is not suitable for high-temperature cooking as high temperatures can ruin its flavor.
Nutritive value:
- Peanut oil contains monounsaturated and polyunsaturated fatty acids, as well as vitamin E.
5. Sunflower oil
Peculiarity:
- Sunflower oil is a light oil that is suitable for stir-frying and baking.
- It is not suitable for high-temperature cooking for long periods of time as high temperatures can destroy its nutrients.
Nutritive value:
- Sunflower oil contains a high percentage of linoleic acid, which helps lower cholesterol.
6. Corn oil
Peculiarity:
- Corn oil is a light oil that is suitable for stir-frying, baking, and frying.
- It contains higher unsaturated fatty acids but has a higher smoke point, making it suitable for high-temperature cooking.
Nutritive value:
- Corn oil contains vitamin E and some phytosterols, which help lower cholesterol.
7. Flaxseed oil
Peculiarity:
- Flaxseed oil is a cooking oil rich in omega-3 fatty acids that is suitable for cold dressing and low-temperature cooking.
- It is not suitable for high-temperature cooking as high temperatures can destroy its nutrients.
Nutritive value:
- Flaxseed oil contains α-linolenic acid, an essential omega-3 fatty acid that is good for heart health.
8. Coconut oil
Peculiarity:
- Coconut oil is a saturated fat that is suitable for high-temperature cooking and baking.
- It has a unique coconut flavor that is suitable for making tropical-inspired dishes.
Nutritive value:
- Coconut oil contains medium-chain fatty acids, which can be quickly converted into energy by the body.
epilogue
The choice of cooking oil should be decided based on culinary needs and personal health goals. Each oil has its own unique flavor and nutritional value, and when used in the right combination, it can add variety to the diet while ensuring a balanced diet.
When choosing an edible oil, in addition to considering its flavor and culinary properties, it is also important to pay attention to its nutritional value to ensure a healthy diet.
