What cooking oil is low in calories? Evaluation and Selection Guide for Top 10 Low-Calorie Oils
With the popularization of the concept of healthy eating, the calories of edible oil have become the focus of consumers' attention. This article will combine the hot health topics on the Internet in the past 10 days and present you with a guide to selecting low-calorie edible oils through structured data analysis.
1. Calorie comparison table of common edible oils (per 100ml)
| Oil product name | Calories (kcal) | Proportion of saturated fatty acids |
|---|---|---|
| olive oil | 884 | 14% |
| Sunflower oil | 884 | 11% |
| corn oil | 884 | 13% |
| coconut oil | 862 | 86% |
| linseed oil | 884 | 9% |
2. Three major selection criteria for low-calorie oil products
1.Unit caloric value: Although most vegetable oils have similar calories (about 880 calories/100ml), coconut oil has slightly lower calories due to its special ingredients.
2.Fatty acid composition: Oils with a high proportion of unsaturated fatty acids, such as flaxseed oil and olive oil, are better for health.
3.Smoke point temperature: For high-temperature cooking, you need to choose oil with a high smoke point (such as refined olive oil 230°C) to avoid nutrient loss.
3. Correlation analysis of recent hot health topics
| hot topics | Related oil products | health value |
|---|---|---|
| mediterranean diet | extra virgin olive oil | Reduce cardiovascular risk |
| ketogenic diet | coconut oil | Fast energy supply |
| Omega-3 Supplement | linseed oil | anti-inflammatory effect |
4. Suggestions and precautions for use
1.Best choice for low temperature cooking: Flaxseed oil and walnut oil are suitable for cold dressing and release heat more slowly.
2.Total control: It is recommended that adults consume 25-30ml of cooking oil every day. Excessive amounts will cause excess calories.
3.Special needs options: People who are losing weight can use spray olive oil, which can reduce the dosage by 50%.
4.Storage method: Flaxseed oil, etc. need to be kept away from light and refrigerated. After oxidation, the heat utilization rate is reduced.
5. Comprehensive evaluation table of the top 10 oil products
| Ranking | Oil products | caloric index | health index |
|---|---|---|---|
| 1 | Tea seed oil | ★★★ | ★★★★★ |
| 2 | olive oil | ★★★ | ★★★★ |
| 3 | linseed oil | ★★★ | ★★★★ |
| 4 | coconut oil | ★★ | ★★★ |
In summary, the caloric difference of edible oils is mainly reflected in the usage method and fatty acid composition. When choosing low-calorie oils, cooking methods, health needs, and recent nutrition research trends should be considered. It is recommended to rotate different oil products to control caloric intake and obtain comprehensive nutrition.
(Note: The data in this article are synthesized from the WHO Health Guidelines, the 2023 Annual Report of the Chinese Nutrition Society and recent hot discussions on social media. The data statistics period is November 1-10, 2023)
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