As the old saying goes, "You can't have too much oil for a dish." When cooking, people often believe that the more oil they use, the better. In recent years, many have come to realize that excessive fat intake can lead to a series of health problems such as obesity and the "three highs" (high blood pressure, high blood sugar, and high blood lipids). Consequently, they have started to limit their oil consumption, believing that a low-fat or no-fat diet is healthier. In fact, "not eating, eating too little, or eating too much fat can harm the body, and eating the wrong kind of fat is even more harmful!" Zeng Xiaofei, Deputy Director of the Expert Committee of the China Nutrition Union, has repeatedly pointed this out in his books and was one of the first in the nutrition field to propose this view years ago. He told a reporter from the "Life Times," "Nowadays, many Chinese people (including foreigners) are consuming the wrong kind of oil."
Not eating, eating too little, or eating too much are all wrong. Now, weight loss has become a trend, especially among beauty-conscious women who believe that eating less oil or no meat will prevent weight gain. Since fat is an essential nutrient for the human body and many physiological processes require it, insufficient intake can lead to listlessness and poor mood. Over the long term, it can also cause a weakened immune system and endocrine imbalances. What's worse, when fat intake is severely lacking, the body will synthesize its own fat, causing one to "gain weight even from drinking plain water." Particularly, some people, fearing weight gain or suffering from high blood lipids, high blood pressure, and cardiovascular diseases, cut back on oil and meat but consume large amounts of fruits and vegetables, leading to nutritional imbalances. Others consume large amounts of protein and starch, which accelerates fat synthesis, making it easier for lipids to accumulate in the body and blood vessels. The misconception lies in the belief that dietary cholesterol is what we consume, when in fact over 70% is synthesized by the body itself. Eating too vegetarian can actually "stimulate" the body to produce more cholesterol.
Although avoiding animal oil is good, consuming too much vegetable oil is also unhealthy. According to a report in the British "Daily Mail," studies have confirmed that excessive oil consumption can lead to health risks such as cancer, hyperlipidemia, coronary heart disease, arthritis, and cholecystitis, especially for fast foods that have been deep-fried. Statistics show that the average oil consumption for urban residents in China is currently as high as 45-50 grams per day, far exceeding the 25-30 grams per person per day recommended by the Chinese Nutrition Society. However, it is difficult for people to gauge how much oil they consume per meal. Therefore, it is recommended that every household have a measuring oil dispenser to basically ensure the daily standard of 25-30 grams per person.
Eating the wrong kind of oil is even more harmful. Zeng Xiaofei pointed out that there are three major problems with the Chinese people's oil consumption habits: First, there is a severe deficiency of Omega-3 fatty acids (alpha-linolenic acid), which is mostly found in perilla seeds, flaxseeds, sea buckthorn, and deep-sea fish. Second, there is a severe excess of Omega-6 fatty acids, commonly found in grain seed oils, nut oils, and animal fats. Since the human body cannot synthesize these two types of fatty acids, their presence, quantity, and balance are crucial for health. Third, excessive intake of trans fats due to the consumption of a large amount of processed foods.
In response to this situation, Zeng Xiaofei has made recommendations for the correct consumption of fat. First, supplement with Omega-3 fatty acids (alpha-linolenic acid). Common oils on the market today, such as peanut oil, blended oil, soybean oil, corn oil, sunflower oil, olive oil, and tea seed oil, contain little to no Omega-3 fatty acids. Second, consume oils with a ratio of Omega-3 to Omega-6 fatty acids of 1:4 (such as cold-pressed olive oil and rapeseed oil). Third, consume oils that are primarily produced by pressing methods.
Secondly, the method of using oil is also very important. When cooking, it's best not to let the oil "smoke." Improper cooking can turn even the best oil "bad."
In addition, Zeng Xiaofei believes that "artificial fats are harmful to the body." This fat is also known as hydrogenated fatty acid or trans fatty acid. It is formed when normal vegetable oil undergoes hydrogenation. Foods like plant cream, margarine, coffee creamer, biscuits, cookies, donuts, potato chips, cereals, and milk tea that contain vegetable fat powder contain large amounts of trans fatty acids.
Zeng Xiaofei believes that the harm of trans fatty acids to the human body can be summarized as follows: First, it induces cardiovascular diseases; Second, it leads to obesity, asthma, allergies, and other diseases; Third, it affects human fertility; Fourth, it causes memory decline; Fifth, it affects the healthy growth of infants, children, and adolescents. He explained to reporters: "Because trans fatty acids are non-natural and man-made, the body finds it difficult to accept and metabolize them, which can easily lead to multiple physiological dysfunctions." Therefore, when buying processed foods, people should pay special attention to the food labels and be wary of ingredients such as "artificial cream/butter," "vegetable fat powder," and "shortening."