We often consume cooking oils such as soybean oil, peanut oil, rapeseed oil, corn oil, sesame oil, and olive oil. Due to their different fatty acid compositions, their nutritional characteristics vary, and many of them are not heat-resistant.
Olive oil and tea seed oil contain a high amount of monounsaturated fatty acids; corn oil and sunflower oil are rich in linoleic acid; soybean oil contains two essential fatty acids: linoleic acid and alpha-linolenic acid, which can help lower blood lipids and cholesterol and promote the brain development of a fetus during pregnancy.
Soybean oil, sunflower oil, and corn oil are not suitable for high-temperature frying. When heated to the smoking point (nearly 200°C or higher), they undergo oxidative polymerization, breaking down into toxic substances.
Palm oil, which is rich in saturated fatty acids, has long been considered to produce fewer harmful substances at high temperatures due to its stability. However, a research report from Europe shows that palm oil may also pose health risks at high cooking temperatures.
Therefore, experts recommend avoiding high-temperature frying methods when cooking. It is best to prioritize methods such as steaming, boiling, stewing, braising, quick-stir-frying, and mixing. Additionally, rotating the use of different types of oil is more beneficial for health.