Core Tip: There are many misconceptions about the use of cooking oil in daily diets, and these misconceptions may lead to cancer. See if these misconceptions exist in your life.
Misconception 1: High-temperature stir-frying
Many people like to stir-fry at high temperatures, getting used to putting ingredients in the wok only when the oil is smoking. This practice is unscientific. High-temperature oil not only destroys the nutritional value of food but also produces some peroxides and carcinogenic substances. It is recommended to heat the wok first, then add the oil. You can start stir-frying then, without waiting for the oil to smoke.
Misconception 2: Not consuming plant-based cooking oils, or not consuming animal fats
Without oil, the body can suffer from deficiencies in vitamins and essential fatty acids, affecting human health. It is also not advisable to exclusively consume plant-based oils and completely avoid animal fats. In appropriate amounts, animal fats (saturated fatty acids) are beneficial to the human body.
Misconception 3: Long-term consumption of only a single type of oil
Currently, it is difficult for the average household to use different oils for different dishes. However, we recommend alternating between several types of oils, or using one type for a period and then switching to another. This is because rarely can a single type of oil meet all the body's lipid needs.
Misconception 4: No difference in oil use for people with abnormal blood lipids or abnormal body weight
For special populations with abnormal blood lipids or body weight, we emphasize choosing plant oils high in monounsaturated fatty acids. The amount of oil used should also be controlled. For people with normal blood lipids and body weight, the total daily oil intake should not exceed 25 grams, with polyunsaturated and monounsaturated fatty acids each accounting for about half. However, for the elderly, individuals with abnormal blood lipids, obese individuals, those with obesity-related diseases, or those with a family history of obesity, their daily oil intake per person should be even lower, possibly reduced to 20 grams.
Little tips for "less oil" in cooking
"Less oil and less salt" has always been considered a standard for a healthy diet. The Chinese Nutrition Society recommends a daily cooking oil intake of 25-30 grams and 6 grams of salt per person. However, even with oil limiters and salt spoons, it's easy to exceed these limits unintentionally. In fact, you can change this situation by mastering a few simple tips.
1. First, use a flat-bottomed pan for cooking. This way, you can use less "wok-lubricating" oil. Round-bottomed woks heat unevenly and are prone to burning and sticking. To prevent sticking, people often use a large amount of oil. In contrast, a flat-bottomed pan heats evenly; a small amount of oil, when swirled, can coat the entire surface. It also significantly reduces smoke production, making every drop of oil count.
2. Secondly, you can blanch food before stir-frying. Blanching meat first removes its fat. For ingredients that are hard to cook or absorb oil easily, blanching them first before cooking or stir-frying with other ingredients can reduce the absorption of broth or oil. When stir-frying vegetables, you can first pour a small amount of oil into the pan, heat it, add the vegetables and stir-fry for a few times. After about ten seconds, add a little water along the hot edge of the wok, cover it, and let it steam for a few seconds. Then, uncover it and stir-fry briefly. This method uses less oil and cooks the food faster.
3. Additionally, to reduce salt, you can add vinegar when the dish is about 70% cooked. Vinegar not only aids digestion, stimulates appetite, and reduces the loss of vitamins, but it also enhances the salty flavor, preventing the dish from tasting bland.