There are so many edible oils on the market, which one should I buy?

1、Canola oil is a modified low glucosinolate and canola oil. It is very compatible with the fatty acid composition of "healthy edible oil" and can be used as a "general edible oil".

2、The “primary cold pressed” olive oil and camellia oil, which may be used for salads, may have some additional health benefits. But if it is refined olive oil, or used for frying, then there is no point in nutrition.

3、Soybean oil is also a good oil. If the recipe contains olive oil and camellia oil with low polyunsaturated fatty acids, soy oil can be used to supplement polyunsaturated fatty acids in cooking to balance the price.

4、Sunflower oil and corn oil are only suitable as a "change of taste". If you really like it, you can use some of them for vegetables and the other part with canola oil.

5、The sesame oil and peanut oil have a nutritious composition. However, sesame oil is used for salad dressing, and peanut oil is used for frying, which has a unique flavor. And the conventional frying and frying, they have no advantage

6、Linseed oil is characterized by extremely high polyunsaturated fat content, but the body's demand for polyunsaturated fats is not as good as possible, so linseed oil does not conform to "reasonable fatty acid composition" like canola oil.

7、The “health effect” of coconut oil is not supported by solid scientific evidence. The current consensus in the scientific community is that coconut oil, palm oil, and lard should "limit intake."

8、It is best not to buy "earth oil" and "self-pressing oil". The residual amount of organic solvent in qualified leaching oil will not cause harm to the human body and will not cause cancer.

In addition, the saying that "oil has to be eaten" is very popular, but blindly "changing to eat" does not make much sense. The reason for “changing to eat” is that the fatty acid composition of various oils is not the same, and a reasonable composition is achieved by “changing to eat”. If there is no clear understanding of the characteristics of various oils and the needs of the human body, simply "changing to eat" does not achieve the goal of "reasonable fatty acid composition." Of course, after understanding the characteristics of the oil, you can eat it or mix it with you.

Comparison of Cooking Oils and Cholesterol Content

Cholesterol is a type of lipid that serves several necessary purposes in your body, such as making vitamin D in the skin, repairing cell membranes and producing hormones. However, too much can be harmful to the health of your heart and brain. Some cooking oils contain cholesterol while others are cholesterol-free, and making note of these differences can help you choose the right oil for you and your family.

Animal Fat Cooking Oils

Cooking oils that are made from animal fats contain cholesterol. A tablespoon of lard, for example, contains 12 milligrams of cholesterol. That translates to 4 percent of the 300 milligrams of cholesterol healthy adults should limit themselves to each day and 6 percent of the 200 milligrams of cholesterol those following a low-cholesterol diet should have each day. A tablespoon of butter contains 31 milligrams of cholesterol, and a tablespoon of bacon grease has about 12 milligrams.

Tropical Cooking Oils

Tropical cooking oils, such as coconut and palm, are cholesterol-free. If you're following a low-cholesterol diet, this makes these oils more attractive, but they are high in saturated fat. Because a diet high in saturated fat can, like too much cholesterol, raise your risk of heart disease, it's important to pay attention to this as well. Further, a diet high in saturated fat can raise your blood cholesterol levels even if the food itself doesn't contain any cholesterol.

Vegetable Cooking Oils

Vegetable cooking oils are your best bet when it comes to cooking oils and cholesterol concerns. These oils, which include olive, canola, soybean, safflower and sunflower, are low in saturated fat and don't contain any cholesterol. The oils also contain unsaturated fats, including mono- and polyunsaturated fats, which actually help lower your cholesterol level and reduce your risk of heart disease when used in place of oils that contain saturated fat, according to the American Heart Association.

Making Your Choice

Opt for liquid oils because they are lower in saturated fat than cooking oils that are solid at room temperature, such as butter and lard. Use a small amount of liquid oil to pan-fry and saute foods, recommends the American Heart Association. Replace solid fats, such as shortening, with liquid oils in rice, stir-fries, cream sauces, soup and baked goods recipes as well.

Rice Bran Oil vs. Sunflower Oil

The plethora of plant-based cooking oils on the market today often make it difficult to determine when to use which one during meal preparation. Two of these oils, rice bran oil and sunflower oil, have similar nutrient profiles at 120 calories and about 13 grams of fat per tablespoon. Both oils deserve a place in a healthy diet, but they do differ in their nutritional value.

Saturated vs. Unsaturated Fatty Acids

Both sunflower and rice bran oils are naturally free of cholesterol. According to 2005 University of Rochester research, a natural component of rice bran oil has been found to lower cholesterol in rats. Sunflower oil offers more heart-healthy monounsaturated fat per serving -- 7.8 grams per tablespoon, compared to sunflower oil's 5.3 grams. Both sunflower and rice bran oils are low in saturated fat -- 1.3 and 2.7 grams per serving, respectively.

All About Omegas

You've likely heard of omega-3 and omega-6 fatty acids, the main essential fatty acids in the human diet. While both oils contain high amounts of omega-6 fatty acids, neither contain many omega-3 fatty acids. While this doesn't cross them off the list as effective cooking oils, it does warrant that you monitor how often -- and how much -- you're eating, because most Americans already consume too much omega-6 relative to their intake of omega-3. Use omega-6-rich oils in moderation, and get some of your dietary fat from nuts, seeds and fish in order to achieve a lower omega-6-to-omega-3 ratio in your diet.

Vitamin E in the Oils

Both oils contain vitamin E. Sunflower oil is higher in vitamin E than rice bran oil -- 5.6 milligrams per tablespoon, or 37 percent of the recommended daily intake. To compare, rice bran oil contains 29 percent of the recommended daily value of vitamin E in one tablespoon..

Cooking With the Oils

Both oils are better for cooking at higher temperatures via methods like stir-frying or searing. With a smoke point of 450 degrees F, sunflower oil's light flavor makes it a favorite for frying and baking -- but not for drizzling. Additionally, it can be part of margarine and salad dressings. Rice bran oil is also useful for high-heat cooking, but it is slightly more versatile in that it can be used for drizzling and other cooking applications.

Is Sunflower Oil Healthy?

Choosing healthier sources of fat can lower your risk for heart disease, and sunflower oil may help. Most of the fat in sunflower oil is unsaturated, and this oil is a nutrient-dense food, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. In moderation, sunflower oil may provide certain health benefits as part of an overall balanced diet.

Linoleic Acid

Each 1 tablespoon serving of sunflower oil has 8.9 grams of linoleic acid, which is an omega-six polyunsaturated fatty acid that is an essential part of a healthy diet, according to the Linus Pauling Institute. You need at least 11 to 14 grams per day, but most people get too many omega-six fatty acids compared to an even healthier category of fatty acids called the omega-threes. The University of Michigan suggests lowering your intake of corn, cottonseed, soybean, safflower and sunflower oils in order to improve your ratio. Omega-three fatty acids are found in seafood, flaxseeds, walnuts and canola oil.

Calories and Fat

Sunflower oil provides 124 calories and 14 grams of fat per 1 tablespoons serving. About two-thirds of Americans are overweight or obese, and obesity increases your risk for chronic diseases such as heart disease and diabetes. However, a moderate amount of fat in your diet -- such as 20 to 35 percent of your calories from fat, or 44 to 78 grams fat per day on a 2,000-calorie diet -- can help you maintain a healthy weight while getting the nutrients you need, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. In moderation, sunflower oil is a healthy fat that can help you achieve this range.

Vitamin E

A benefit of sunflower oil is that each 1 tbsp. serving provides 5.6 milligrams of alpha-tocopherol, a form of vitamin E that acts as an antioxidant in your body, according to the Linus Pauling Institute. Sunflower oil has more vitamin E than other good sources, such as most nuts, peanuts and olive, soybean, corn and canola oil. Consuming a good amount of vitamin E may strengthen your immune system and lower your risk for heart disease.

Other Information

Sunflower oil is low in saturated fatty acids, which are unhealthy because they raise your cholesterol levels. It is cholesterol-free and sodium-free, and it makes a healthy substitute for salted butter, which is high in saturated fat, cholesterol and sodium. Sunflower oil is also naturally free from trans fats, but it can contain trans fats if you eat processed, partially hydrogenated oil as an ingredient in packaged foods, such as snack crackers or cakes.

Adverse Effects of Palm Oil

Palm oil can be of two varieties: palm oil, made from palm fruit, or palm kernel oil, made from the seed inside the fruit. Both types are rich-tasting and common in tropical climates, such as in India and Malaysia. A vegetable oil, both types of palm oil are high in calories -- they are pure fat -- and they also contain high amounts of saturated fat. However, palm kernel oil also contains some healthy saturated fats in the form of medium-chain triglycerides. Moderate consumption of palm oil can be safe, although regularly using it can significantly raise your saturated fat and cholesterol intake.

High in Calories and Fat

A 1-tablespoon serving of palm oil has 120 calories, while the same serving size of palm kernel oil has 117 calories. Both types of oil have 13.6 grams of fat per serving. The U.S. Department of Agriculture recommends no more than 5 to 7 teaspoons of oil per day, including oils that are naturally found in foods, such as in nuts and seeds. The American Heart Association recommends that no more than 25 to 35 percent of your daily calories comes from fats -- including all oils, fats found in food and solid fats such as butter. For someone on a 2,000-calorie-per-day diet, this is between 50 and 70 grams of fat per day.

Could Increase Cholesterol Levels

While neither palm nor palm kernel oil contain any dietary cholesterol, a diet high in saturated fat increases your risk of heart disease as it encourages the buildup of plaque in your arterial walls. Each tablespoon of palm oil contains 7 grams of saturated fat -- that's almost half the daily limit in a 2,000-calorie diet. If you're consuming palm oil in addition to other saturated fat sources -- like dairy, meat and processed foods -- you might exceed your limit.

Can Cause Weight Gain

Palm oil naturally contains palmitic acid, a fatty acid that may increase your chances of weight gain and obesity. A 2005 issue of the "American Journal of Clinical Nutrition" included a study on the overall effects of a diet high in palmitic acid in healthy young adults. The study found that an increase in palmitic acid intake led to lower fat oxidation rates and a decrease in metabolism. As a result, researchers concluded that a diet high in palmitic acid may increase the chances of obesity and insulin resistance.

Choose Healthier Fats

According to Dr. Walter Willett of the Harvard School of Public Health and Amy Myrdal Miller, a registered dietitian, both writing for Harvard Health Publications, palm oil is less unhealthy for you than hydrogenated fats, which are high in trans fats as a result of the production process. However, palm oil, because it is still high in saturated fat, is considered a less healthy choice than vegetable oils that are naturally liquid at room temperature, such as olive oil or nonhydrogenated sunflower oil.