Cooking oil is an indispensable ingredient in Vietnamese family cooking. Cooking oil not only enhances the flavor of dishes but also provides energy for the body. However, improper use of cooking oil can be harmful to health.
Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, said that everyone needs fat. Each person needs about 45g of fat per day to ensure adequate energy supply and support the absorption of fat-soluble vitamins such as vitamin A, vitamin D, and vitamin E.
In addition, fat is also important for cell structure and hormone function. Therefore, a lack of fat or eating too much fat is not good for health.
Frying at high temperatures is harmful. (illustrative photo)
How to use cooking oil properly
The healthy way to use cooking oil is recommended by nutritionists not to fry at high temperatures. When frying, keep the heat low. However, it is best to only use it for salad dressing to preserve the double bonds of unsaturated fatty acids in the oil.
Mistakes when using cooking oil
Associate Professor, Dr. Nguyen Thi Lam warns that the use of cooking oil for frying, stewing, and deep-frying, which is common in Vietnam, can reduce the nutritional value of food. Cooking at high temperatures or using cooking oil repeatedly can cause the oil to denature, creating trans fats (unsaturated fats) that are very harmful to health, increasing "bad" LDL cholesterol in the blood and the risk of cardiovascular disease.
According to research by the World Health Organization (WHO), trans fat is one of the factors that increase total cholesterol, increase bad cholesterol, and decrease good cholesterol.
The expert also emphasized that the burnt smell of cooking oil is due to the broken double bonds during the frying process. This shows that the oil no longer retains its nutritional value and creates trans fat (a bad fatty acid formed during the food processing in cooking oil at high temperatures) which is harmful to health.
To avoid the risk of bad fats forming when using cooking oil, fry at low temperatures and after frying, pour off excess oil and clean the pan before preparing the next dish.
According to experts, knowing how to use the right fork will help maintain the health of yourself and your family. Proper cooking habits not only ensure food hygiene and safety but also help prevent many unnecessary diseases.
Source: https://vtcnews.vn/sai-lam-thuong-mac-khi-su-dung-dau-an-lam-tang-cholesterol-ar912216.html
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