Cooking oil is an essential ingredient in the kitchens of Vietnamese families. Many dishes such as fried, sautéed, and boiled foods are prepared with cooking oil to enhance flavor. However, improper usage can negatively impact health.
Meals Necessitate Cooking Oil and Fat, But…
According to Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, using oils and fats in cooking can enhance the taste and appeal of dishes. Cooking oil and fats provide energy to the body, with 1g of oil or fat supplying approximately 9 kcal.
Fats have certain effects on health; however, both insufficient and excessive fat consumption can be detrimental.
The frying pan has turned black but the vendor continues to use it for frying – (Illustrative photo: THU HIẾU).
Dr. Lam explains that insufficient fat intake can lead to energy deficiency and malnutrition. This is particularly critical for children in the weaning phase, as a lack of fat can result in slow weight gain and development.
Conversely, some adults who do not consume enough fat or eliminate fats from their diets may experience issues with micronutrient absorption. Fats play a crucial role in the absorption of vitamins such as A, D, E, and K. A diet lacking in fat reduces the absorption of these vitamins.
Furthermore, fats have other important roles concerning hormones and cell structure in the body. On average, an individual requires 45g of fat per day.
On the other hand, excessive fat consumption can lead to obesity, hypertension, high cholesterol levels, diabetes, and even cancer.
Common Mistakes When Using Cooking Oil
According to Dr. Lam, in some countries, cooking oil is often used for salad dressings. This method preserves the double bonds of unsaturated fatty acids in the oil. However, Vietnamese people rarely consume salads, often opting to boil or thoroughly cook their food, which diminishes nutritional value.
When heated at high temperatures, cooking oil can undergo detrimental changes. In particular, reusing frying oil multiple times is highly dangerous.
“Whenever I have the opportunity to discuss cooking oil usage, I always advise people to use just enough oil for their dishes. I see many people frying spring rolls or pancakes submerged in oil, and after frying, they continue to use that oil for other dishes.
Meanwhile, reusing frying oil can produce harmful trans fats, which can raise LDL cholesterol levels in the blood and increase the risk of cardiovascular diseases,” Dr. Lam said.
Dr. Lam also noted that in markets or tourist areas, there are many fried food vendors.
“When passing by places that use cooking oil for frying, I often smell a burnt odor, which occurs because the double bonds in the oil break down. At that point, the cooking oil becomes ineffective, generating trans fats that are very harmful to health and can easily lead to high cholesterol levels,” Dr. Lam shared.
The nutrition expert advises that when frying food, people should keep the temperature low. After frying, it is important to dispose of excess oil, clean the pan, and then proceed to cook other dishes. Never reuse oil or fat for frying again.
