Benefits of seed oil, not just cooking fat
Seed oil, including canola oil, sesame oil, sunflower oil or flaxseed oil, has long been considered an important source of dietary fat. Research shows that replacing saturated fat with polyunsaturated (PUFA) in seed oil helps reduce bad LDL cholesterol, thereby reducing the risk of cardiovascular disease.
According to nutritionist Amy Brownstein, MS, RDN (USA): Unsaturated fats in seed oil not only improve cardiovascular health, but also support weight control, reduce inflammation and improve brain function.
Seed oil also contains compounds such as polyphenols and tocopherol (similar to vitamin E) with antioxidant properties, helping the body fight free radicals and protect cells from damage.
In particular, some oils such as flax or canola oil have omega-3s, which play a balancing role with omega-6 in the diet, thereby helping to regulate inflammation and support the functioning of the immune system.
Notes when using seed oil
Although beneficial, seed oil is also controversial. fried the same oil multiple times can create a toxic compound. Many types of seed oils (corn, canola, soybeans) come from genetically modified plants (GMO). Despite being approved by the FDA, biodiversity issues and overuse of herbicides still concern many people.
In addition, the ratio of omega-6 is too high compared to omega-3, which can affect the inflammation balance in the body. Therefore, expert Allison Herries, RDN recommends: Instead of eliminating omega-3, supplement with foods rich in omega-3 such as fatty fish to maintain natural balance.
People who are allergic to nuts (nuts, peanuts, sunflower, etc.) or have fat absorption problems should limit seed oil. Meanwhile, people with diabetes can consider flax or sesame oil to better control blood sugar.
How to choose safe seed oil
Choose cold-pressed or whole oil to retain more nutrients.
Proper storage: leave in a dark bottle, in a cool place, for use within 4 months.
Do not reuse the oil multiple times to fry.
Choose the right oil for the dish: canola oil, corn oil, sunflower oil suitable for stir-frying; sesame oil helps enhance flavor; flax oil is suitable for cold-pressed mixing.
A healthy diet should let fat account for about 20 - 35% of total calories per day, equivalent to 5 tablespoons of oil.
