There are many types of cooking oils on the market: sunflower oil, olive oil, peanut oil, soybean oil, and corn oil, to name a few. But what are the differences between them, and which one is the best? Many people have heard the “hype” surrounding a particular type of oil that supposedly prevents cancer and is good for the heart. But is it true?
1 The Truth About Oils Producing Cancer-Causing Substances When Overheated
We often hear that we shouldn’t consume too much fried food because it can produce cancer-causing substances such as aldehydes, which are formed when the polyunsaturated fat in the oil is heated to its smoke point.
According to Wiki: The smoke point of an oil is the temperature at which it begins to produce a continuous bluish smoke that is visible under daylight. This smoke is composed of vaporized oil, free fatty acids, and products of oxidized or broken-down fatty acids, among other components.
[captionnews]Table 1: Aldehyde content in 5 types of oils heated at 180 degrees C for 10, 20, and 30 minutes. (Source: Original report, translated by vnexpress.net)[/captionnews]
As seen in the chart, different types of oils produce varying amounts of aldehyde when used for frying. After 10 minutes of heating at 180 degrees C, the rate of aldehyde production increases significantly. This is something to note for those who frequently cook fried or stir-fried dishes. Among the oils, coconut oil produces the least amount of aldehyde, while butter, olive oil, corn oil, and sunflower oil produce the most.
[captionnews]Table 2: Content of various fats in some common vegetable oils and animal fats. The values are per 100g. The table is arranged in ascending order of polyunsaturated fat content.[/captionnews]
Conclusion:
– To avoid the risk of cancer from fried foods, choose the right type of oil (coconut oil or palm oil) or butter (animal butter, not vegetable butter) for frying.
– Other types of oils can be used for frying, but it is best to keep the frying time short, preferably under 10 minutes.
2 Are Cooking Oils Good for the Heart?
– According to a report published by Xinhua News Agency (China), animal fats contain saturated fatty acids, which have a stable chemical structure and are less harmful when heated. Therefore, when cooking dishes that require frying, it is recommended to use animal fats.
Additionally, animal fats are rich in vitamins A and D, acids, fats, and proteins, which are beneficial for cardiovascular health. They can help prevent hypertension and reduce the risk of stroke.
However, animal fats (especially pork fat) can increase bad cholesterol (except for oils extracted from fish). Therefore, excessive consumption of animal fats can lead to health issues such as atherosclerosis, diabetes, and high blood pressure.
– Vegetable oils, on the other hand, are rich in vitamins E and K, contain high levels of unsaturated fatty acids, and have low cholesterol. They typically contain essential fatty acids that the body cannot produce on its own, and they have a positive impact on human health. Moreover, since some vitamins, like Vitamin E, are fat-soluble, it is not advisable to eliminate oils and fats from your diet completely.
It is commonly believed that vegetable oils are good for lowering bad LDL cholesterol. However, this only reduces the risk factors and does not prevent the disease. Additionally, vegetable oils can slightly reduce good HDL cholesterol, and studies have shown that low HDL levels can increase the risk of cardiovascular diseases…
According to Xinhua News Agency (China), consuming vegetable oils can promote the formation of peroxides on blood vessel walls, the liver, and brain cells, leading to health issues such as atherosclerosis, cirrhosis, and arterial thrombosis.
How Should We Consume Vegetable Oils and Animal Fats in a Scientific Way?
The most scientific approach is to consume both types of fats in appropriate proportions, letting the advantages of one compensate for the disadvantages of the other. Experts recommend an ideal ratio of 2:1 for vegetable oil to animal fat in our diet. Dr. Le Thi Hai, Director of the Nutrition Consulting Center at the National Institute of Nutrition, also advises that it is beneficial to periodically change the brands and products of oils and fats we use, as different oils provide different vitamins and cooking experiences.
3 Tips for Using Cooking Oils
1/ Limit the consumption of fried foods as much as possible, especially deep-fried foods. Regardless of the type of oil used, this cooking method produces a higher amount of carcinogens compared to other food preparation techniques. When frying at high temperatures, it is easy for the food or oil to burn, forming incompletely carbonized and partially coke-like organic substances rich in carbon and low in hydrogen (H2), which can be harmful to the body and may even cause cancer, such as PHA (polycyclic aromatic hydrocarbon).
When cooking with any type of oil, avoid frying at high temperatures for prolonged periods, especially over 10 minutes, to prevent the oil from burning.
2/ Distinguish between oils for frying and oils for raw consumption. If you must fry or stir-fry, use coconut oil or palm oil. (Refer to Table 2 above to choose the most suitable oil.) Alternatively, choose an oil with the lowest possible content of polyunsaturated and monounsaturated fats. These fats may be listed in English as “monounsaturated fat” and “polyunsaturated fat” (sometimes abbreviated as “fatty acids”). Another option is to use lard or beef tallow.
3/ Vegetable oils with a high content of polyunsaturated fats, such as sunflower oil and olive oil, should be used in their raw form or cooked in a water-rich environment (to reduce heat), for example, drizzled over a salad or used for boiling, stewing, or braising. Olive oil has a low smoke point (which means it vaporizes easily and catches fire quickly), is relatively expensive, and its nutritional value is diminished at high temperatures.
4/ When frying or stir-frying, turn on the range hood to quickly remove the aldehyde fumes produced during cooking.
5/ Discard used oil after frying or stir-frying and use fresh oil instead of reusing old oil.
7/ Do not mix used oil with fresh oil, as this can affect the flavor of the dish and may be harmful to your health.
8/ Store cooking oils in sealed containers, keep them in a cool, well-ventilated place, and avoid placing them near heat sources or exposing them to direct sunlight.
6/ If you still enjoy eating fried foods, pair them with antioxidant-rich foods such as vegetables or fruits, or drink fruit juices along with your meal.
7/ Maintain a balanced diet that includes meat, fish, and vegetables.
We hope that with the information we’ve shared, you now have a better understanding of cooking oils and how to choose and use them wisely. If you have any further questions, please don’t hesitate to reach out to us.
Reference: Nguyen Cao Luan, Molecular and Cellular Biology Researcher at Hiroshima University, Japan
References:
1. Dai, Q., et al., Consumption of animal foods, cooking methods, and risk of breast cancer. Cancer Epidemiol Biomarkers Prev, 2002. 11(9): p. 801-8.
2. Galeone, C., et al., Fried foods, olive oil and colorectal cancer. Ann Oncol, 2007. 18(1): p. 36-9.
3. Knekt, P., et al., Intake of fried meat and risk of cancer: a follow-up study in Finland. Int J Cancer, 1994. 59(6): p. 756-60.
4. Pelucchi, C., et al., Dietary acrylamide and human cancer. Int J Cancer, 2006. 118(2): p. 467-71.
5. Virk-Baker, M.K., et al., Dietary acrylamide and human cancer: a systematic review of literature. Nutr Cancer, 2014. 66(5): p. 774-90.
6. Hogervorst, J.G., et al., Dietary acrylamide intake and the risk of renal cell, bladder, and prostate cancer. Am J Clin Nutr, 2008. 87(5): p. 1428-38. 7. Acrylamide and Cancer Risk. Available from: http://www.cancer.org/cancer/cancercauses/othercarcinogens/athome/acrylamide.
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