1. Lard:
(1) Fatty Acid Composition
Saturated Fatty Acids: 42%
Monounsaturated Fatty Acids: 48%
Polyunsaturated Fatty Acids: 10%
(2) Expert Analysis: Consuming excessive amounts of lard can increase blood cholesterol levels, which may raise the risk of cardiovascular diseases. However, it is ideal for high-temperature cooking due to its stability and long shelf life.
2. Soybean Oil (Salad Oil):
(1) Fatty Acid Composition
Saturated Fatty Acids: 15%
Monounsaturated Fatty Acids: 24%
Polyunsaturated Fatty Acids: 61%
(2) Expert Analysis: Soybean oil is rich in lecithin and carotene, making it beneficial for health. However, it is not recommended for high-temperature frying because of its low smoke point (around 180°C), which can lead to soot formation. Antioxidants are often added during refining to improve its quality.
3. Rapeseed Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 6%
Monounsaturated Fatty Acids: 58%
Polyunsaturated Fatty Acids: 36%
(2) Expert Analysis: Due to its high content of unsaturated fatty acids, rapeseed oil can help reduce the risk of heart disease. However, it contains a higher level of erucic acid, which requires careful refining to remove. It also has lower stability compared to other oils.
4. Olive Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 15%
Monounsaturated Fatty Acids: 73%
Polyunsaturated Fatty Acids: 12%
(2) Expert Analysis: Olive oil is known for its high antioxidant content and heat resistance, making it suitable for various cooking methods. It helps lower bad cholesterol and supports heart health by reducing the risk of coronary diseases.
5. Corn Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 14%
Monounsaturated Fatty Acids: 29%
Polyunsaturated Fatty Acids: 57%
(2) Expert Analysis: Corn oil is rich in vitamins E and F, which support metabolism and help lower blood cholesterol. It has a high smoke point (up to 245°C), making it ideal for frying. It also contains lecithin and tocopherol, making it a premium choice for cooking.
6. Peanut Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 21%
Monounsaturated Fatty Acids: 49%
Polyunsaturated Fatty Acids: 30%
(2) Expert Analysis: Peanut oil has a distinct flavor that appeals to many consumers. Its balanced fatty acid profile makes it stable for high-temperature frying, making it a popular choice in many kitchens.
7. Sesame Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 16%
Monounsaturated Fatty Acids: 54%
Polyunsaturated Fatty Acids: 30%
(2) Expert Analysis: Sesame oil has been a staple in many traditional cuisines for centuries. It is rich in antioxidants like vitamins and sesamol, which offer numerous health benefits. However, it has a lower smoke point and is best used in low-heat cooking or as a finishing oil to preserve its flavor and nutrients.
8. Sunflower Oil:
(1) Fatty Acid Composition
Saturated Fatty Acids: 11%
Monounsaturated Fatty Acids: 19%
Polyunsaturated Fatty Acids: 70%
Sunflower oil is a healthy option, especially when it's high in polyunsaturated fats. It’s commonly used for salad dressings and light frying. However, due to its high omega-6 content, it should be consumed in moderation as part of a balanced diet.
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