As people become more and more aware of food health and safety, olive oil has become the first choice for more people to eat oil, and "ditch oil" is the most important bomb that touches everyone`s nerves.
There are a variety of edible oils on the Australian market, not only a lot of Australian real estate olive oil, sunflower seed oil, but also peanut oil from Tiannan and Haibei, so what kind of oil should we eat?
Today, the editor will take stock of all kinds of edible oil that are common on the Sydney market!
01, extra virgin olive oil (Extra virgin olive oil)
Extra virgin olive oil contains natural antioxidants and vitamins A, and D, E, K, is very good for human health. Studies have shown that high quality EVOO can reduce the risk of heart disease, type 2 diabetes and some cancers.
The International Council for Olive Oil stipulates that virgin olive oil with an acid value of less than 0.8% can be regarded as a truly top super virgin olive oil. Real 100% Extra Virgin is not only low oleic acid (high smoke), taste is the fruit taste of natural olives, taste rich and sweet, not only suitable for all kinds of cooking temperature, suitable for all kinds of food, the rich nutrients in it are more suitable for raw drinking health care or other beauty uses!
Recommended ways to eat: this oil is rich in color and strong in flavor, most suitable for making salad dressing, dip bread and put a little on the dish. Cobram, Australia`s largest supplier of olive oil, believes that high-quality EVOO can smoke between 200 and 215 degrees, so it can be used to cook most dishes, including oven baking.
02, olive oil (Olive oil)
This kind of oil is mixed with low grade olive oil (the raw material is used olive pulp, which is not suitable for human consumption) and is extracted by chemical method, which involves bleaching and deflavoring.
Although this makes oil more stable and tasteless, it loses most of its natural colors, vitamins, minerals and antioxidants. This oil is often marked as "pure" olive oil for sale.
Recommended food methods: suitable for all kinds of cooking, especially for Mediterranean food, because of its relatively high smoke, suitable for all kinds of frying. In addition, because the taste is not very good, it is very suitable for making cake.
03, Avocadooil.
Avocado oil has a butter flavor, and the green avocado oil has a fat similar to olive oil. It contains some monounsaturated fat and polysaturated fat. It is also rich in antioxidants that are good for eye health. Like EVOO, putting a little in your food can help your body absorb fat-soluble antioxidants from vegetables, such as β-carotene.
Unrefined super primary avocado oil is a natural oil separated by pulping and centrifuge. Because of its unusually high smoke (up to 250 degrees), it is ideal for high-temperature barbecue, but it costs about four times more than extra virgin olive oil.
Recommended methods: fried vegetables, such as cabbage, or a little on homemade pizza.
04, macadamia nut oil (Macadamia oil)
Macadamia nut oil is good for heart health because it contains extremely high monounsaturated fat, which lowers cholesterol in the blood, and butter tastes are often the most popular. They are widely grown in northern new states and are especially suitable for desserts and appetizers.
Recommended ways to eat: fried fish, fried veal, cake seasoning and salad dressing.
05, vegetable oil (Vegetable oil)
In Australia, you are rich in rapeseed oil, and the vegetable oil you buy is likely to be 99% rapeseed oil. But it may also be mixed with soybeans or sunflowers, and cooked vegetable oil is usually the cheapest option in supermarkets.
But be sure to check the back nutrition label to determine the specific content of saturated fat, monounsaturated fatty acid and polysaturated fat. If the saturated fat content is more than 20 grams per 100 grams, consider choosing another oil.
Recommended food methods: fried and all kinds of high temperature cooking.
06, Cottonseed oil.
Australian olive oil has flourished in the world in recent years because Australian government has very strict monitoring of all agricultural products, strict and serious testing of all pesticides and additives, and Australian culture, which is keen on reform and innovation of traditional ways, has also inspired Australian owners to focus on the development of olive oil in order to make superior olive oil.
Recommended food methods: fried and all kinds of high temperature cooking.
07, coconut oil (Coconut oil)
Coconut oil is extracted from mature coconut meat. Virgin or extra virgin coconut oil is a popular alternative to butter for vegetarians. It is a good source of lauric acid and has been shown to increase high density lipoprotein, but kilojoules are high, so please adjust your intake accordingly.
Recommended ways to eat: coconut oil has a natural sweetness, which makes it suitable for baking and some fried vegetables. The smoke is low (about 175 degrees), so it is not suitable for high temperature cooking such as frying. Coconut oil has a natural sweetness, which makes it suitable for baking and some fried vegetables. The smoke is low (about 175 degrees), so it is not suitable for high temperature cooking such as frying.
08, Rice Bran Oil (Rice bran oil)
Rice bran oil is extracted from bran and germ. The oil tastes light, low in viscosity, and the smoke spot is relatively high(about 260 degrees). It is suitable for roasting and cooking fine food like seafood.
It contains about half of monounsaturated fatty acids and about half of polysaturated fatty acids, as well as some plant sterols, but it is industrially processed rather than mechanically extracted.
Recommended food methods: all kinds of high temperature cooking.
09, linseed oil (Flaxseed oil)
Flaxseed oil is yellow and is made from dried and mature flax seeds. The content of fatty acids is higher than that of polyunsaturated fat, and the content of omega-3 fatty acids is higher than that of other oils, so it is better to buy less and store them in cool places. It is a good dietary supplement.
Recommended ways to eat: you can add it to juice, yogurt or light food to taste. This is not a cooking oil.
10, rapeseed oil (Canola oil)
A variety of rapeseed oil, the largest grain and oil crop in Australia, extracted from rapeseed, a plant cultivated in Canada in the 1970s. Rapeseed oil is light in color and light in taste.
Its monounsaturated oil content is high, saturated fat content is low, and contains a large number of omega-3 fatty acids. Because of refining, it is more stable at higher temperatures, but the refining process can cause some problems. In short, it is suitable for rapid frying, but it is not suitable for good dishes.
Recommended ways to eat: you will find that many foods such as oven baked potato chips and frozen fish fillets are added with this oil, which has a smoke spot of about 205 degrees and is an all-around cooking oil. However, the stability is not high after heating, so do not reuse.
12, peanut oil (Peanut oil)
Peanut oil, similar to macadamia nut oil, mainly contains monounsaturated fat, which is sometimes called peanut oil (groundnut oil), with a relatively high smoke point (about 230 degrees). Peanut oil is extracted from peanut kernels, the crude oil is dark yellow, slightly nutty and sweet taste; refined peanut oil is light yellow, the fragrance is weak.
Recommended ways to eat: suitable for cooking Asian dishes, especially fried dishes.
13, sesame oil (Sesame oil)
Sesame oil is made from one of the oldest oil crops. Although it is possible to buy mechanically extracted sesame oil in Australia, most sesame oil is extracted and refined by solvent. In general, its monounsaturated fatty acid content is as high as polysaturated fat content.
Recommended ways to eat: in view of its rich flavor, it is best to be used as an additive, especially Asian cuisine. Adding it to brine and sauce is also a good choice.
At last, share some health tips:
1. Refined oil refining is more stable and suitable for high temperature cooking, such as frying. These oils tend to have higher smoke spots, and they take a long time from the beginning to the release of pungent odors (sometimes toxic gases).
2. Depending on the quality of the oil, the smoke points vary, and the longer the oil is heated, the higher the smoke point, which means that the used oil is very bad.
3. Over time, all the oil decomposes and spoils and emits a bad smell. Although eating spoiled oil will not immediately cause you health problems, long-term consumption can lead to obesity, early aging and cancer.
4. The oil should be stored in a cool, glossy place away from the heat source (such as your stove), so that it can extend its useful life and prevent deterioration.
