Vegetable oil or vegetable oil is blamed to contain high cholesterol levels and can cause a number of health problems, including heart disease and stroke. However, is the claim true?
For the people of Indonesia, oil is an important ingredient in cooking. Various types of food, ranging from omelette, sausages, to fried rice, are cooked using cooking oil. Of the various types of cooking oil available on the market, vegetable oil is the most frequently chosen oil.
Vegetable oil is oil made from plant or vegetable extracts, such as coconut, palm oil, corn, beans, to olives.
Although there are several types of vegetable oil that are considered healthy, not a few people think that the use of vegetable oils, such as palm oil, can have a negative impact on health.
The Facts Behind Vegetable Oils
Many believe that vegetable oils, especially palm oil, contain high amounts of cholesterol. Frequently using this oil for cooking is believed to increase the risk of stroke, high blood pressure, diabetes, and heart disease. In fact, this is wrong.
It is true that consuming too much cholesterol will increase the risk of some of the above diseases. However, cholesterol is not a substance derived from plants or processed products. Cholesterol is only contained in foods derived from animals, such as fatty meat, organ meats, eggs, and cheese.
So, when you eat meat that is cooked with vegetable oil, the cholesterol you get is mostly not from the vegetable oil used, but from the fat of the meat.
Vegetable oil which is claimed to be unhealthy, especially palm oil, does contain high enough saturated fat, so that it is claimed to increase the production of bad cholesterol (LDL) in the liver. However, the increase in cholesterol will not be significant if it is not accompanied by consumption of high cholesterol animal foods.
Various studies conducted so far have not been able to ascertain a direct link between consumption of palm oil alone with increased levels of bad cholesterol (LDL) in the blood.
Healthier Choices of Vegetable Oil Types
Not all vegetable oils need to be shunned. Some types of vegetable oil actually contain unsaturated fats that are healthy for the body. Adequate intake of unsaturated fat can help the growth of body cells, maintain ideal body weight, increase insulin sensitivity, and reduce the risk of stroke and heart disease.
The following are the types of vegetable oils that are good for health:
Olive oil
Olive oil has a high content of unsaturated fats and antioxidants. About 70% of the fat in olive oil is unsaturated fat. One type of healthy fat found in olive oil is omega-3 fatty acids. Not only that, olive oil also contains vitamin E and vitamin K.
Canola oil
Canola oil is arguably the type of vegetable oil that contains the least saturated fat. Just by using 1 tablespoon of canola oil for cooking, you have 125 calories and about 12% of the vitamin E and vitamin K needed daily.
In fact, a study states that consumption of canola oil can reduce the risk of developing type 2 diabetes and heart disease.
Corn oil
Another vegetable oil that is good to use is corn oil. Just like olive oil, corn oil is also enriched with enough unsaturated fat and vitamin E. In one tablespoon of corn oil contains about 120 calories.
Based on a study, consumption of corn oil is known to have a good effect, where this type of vegetable oil can reduce the risk of high cholesterol, diabetes, and heart disease.
Although the vegetable oils above are more friendly to health, it does not mean that their use can be careless. We recommend that you consult further with a nutritionist to determine the type and amount of safe using these vegetable oils.
In addition, also include implementing a healthy lifestyle that includes the consumption of balanced nutritious foods, regular exercise, and not smoking.
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