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3 rules to remember about cooking oil

Do not use fat to completely replace cooking oil

To have good health when cooking, it is best to use both vegetable oils and animal fats. Tallow still has certain effects to the body, so we still need to refer to the daily menu.

Animal fat provides lipids to form parts of the body, provides cholesterol to the body although the amount is not much. Vegetable oils provide unsaturated fatty acids (omega3 and omega6).

Nutrition experts recommend that normal and healthy people should use both vegetable oil and tallow (kids eat rata 50-50). And people with obesity, high cholesterol, blood fat, risk of hypertension, diabetes... should only use vegetable oil to reduce the amount of animal fat in the body. People with atherosclerosis and any expression of cardiovascular disease should eat vegetable oil entirely.

Do not use marinated oil for frying foods

Typically, cooking oil is use under 2 forms: to fry and marinate food or only to fry. The type is suitable for frying as cooking oils due to its ability to withstand high temperatures during cooking.

The remaining categories such as sesame oil, olive oil, beet oil, soy... are only for use with fried foods, chilled foods, directly eaten raw because they can be absorbed quickly and increase the absorption of nutrients, for example vitamins A, D, E, K of foods into the body.

Eat only one kind of cooking oil

Currently, almost all families often use only one type of cooking oil. Actually we should use many types to change or each type can be used in a while. Out of that time, move to other type since not all cooking oils always fully meet the substances that our body needs. This change will be beneficial for the body.

Many people are afraid of cooking oil for fear of fat. This is the wrong way of thinking. Demand fat accounting for 15-30% of total energy brought from the diet is balanced. Cooking oil will provide a useful amount of fat.

Tip to distinguish clean oil - dirty oil


Real cooking oil has deep yellow color. Oil of average quality will have lighter color. The canola oil is in yellow with a green tinge, the peanut oil will glimpse a little orange or yellow-orange color.

Counterfeit cooking oil has dark color, not bright but slightly dull. Usually is yellowish brown, tan, black vapor.


If it is actual cooking oil, we will not see signs of sedimentation, coagulation, when shaking, feeling smooth oil flow.

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