Last week,
We told you a little knowledge about soybeans.
Today, small farmers continue to talk to you about soybean oil.
As we all know, soybean is a frequent visitor to people’s dining table because of its rich nutrition, and soybean oil is also an important cooking material that many families like. So, how is soybean oil extracted? What are the nutritional values of soybean oil? Today, we invited Liu Changsheng, an expert from the Institute of Oil Crops, Chinese Academy of Agricultural Sciences, to answer your questions one by one.
I don’t know if you are as curious as a small farmer,
Delicious soybeans,
How did it "change" into oil?
Extraction of soybean oil
According to experts, as the name implies, soybean oil is extracted from soybeans, and there are many extraction methods, among which squeezing and leaching are common.
Squeezing mode:By adopting the physical squeezing process, the oil is produced by physical squeezing in the production process, and there is no additional additive, so the crude oil is of high quality, complete in color, fragrance and taste, and retains various nutritional components in soybean, with high nutritional value.
Leaching mode:Soybean leaching oil was obtained by the principle of oil leaching with oily solvent.
Because of the low oil content of soybean, soybean oil can be extracted well by one-time leaching process, and the residual oil of soybean meal after leaching is below 1%. Leaching method is common in large processing plants.
Nutrition of soybean oil
After soybeans are made into soybean oil,What is the nutritional content?
Soybean oil has a long edible history and rich nutrition, especially the fatty acid composition in soybean oil. In soybean oil, linoleic acid content is prominent, which can reach 50% ~ 60%. Linoleic acid is an essential fatty acid, which is beneficial to human health. In soybean oil, the content of oleic acid (unsaturated fatty acid) is 20%, and the content of saturated fatty acid is low, only 15%.
Secondly, there are trace elements in soybean oil (also known as lipid companion), which is rich in vitamin E, phytosterol and lecithin, which is very beneficial to human health.
Is soybean oil suitable for everyone?
Experts say that the human body needs three nutrient elements (carbohydrate, protein and fat), and we need them every day in our life, so a proper intake of soybean oil (fat) can meet human needs.
However, excessive intake of soybean oil is not recommended for people with basic diseases, such as biliary tract diseases (gallstones, cholecystitis, etc.); People with "three highs" (hyperlipidemia, hypertension and hyperglycemia) should not take too much; People with intestinal system deviation should not take too much.
What is the best way to eat soybean oil?
Soybean oil is suitable for any cooking method of Chinese food.
If it is used for high-temperature frying, you can buy soybean oil specially used for frying.
However, the soybean oil squeezed physically has more comprehensive nutrition retention and is more suitable for cold salad. If it is used for cooking, it is necessary to control the oil temperature and not stir-fry at high temperature to avoid nutrient loss caused by too high oil temperature.
How to choose soybean oil?
1, look at the quality level
According to Soybean Oil (GB/T 1535—2017), the finished soybean oil is divided into three grades according to its quality index.
Source: GB/T1535-2017 Soybean Oil
The first-class edible oil fume has high point, clear color, light fragrance and taste, and less oil fume when cooking, which is suitable for high-temperature stir-frying and deep-frying.
The third-grade edible oil is just the opposite, because it is moderately processed, so it has a strong flavor and taste.
2, look at the processing technology
Squeezing oil separates oil from raw materials by physical method, which retains more nutrients, but the cost of squeezing process is higher and the price is more expensive. The extracted oil has high oil yield, low production cost and relatively cheap price.
3, look at the color depth
The color of soybean oil is not directly related to the quality of oil, but to the variety of soybean. Basically, the color of soybean oil is light yellow to golden yellow, and the color of soybean oil squeezed by some varieties is relatively dark. If the color of soybean oil is very light, it may be decolored.
It is worth noting that do not buy bulk oil of unknown origin.
Is it a rumor that soybean oil contains trans fats?
Whether trans fat is contained in oil is related to the processing technology. If oil is pressed at low temperature, there is basically no trans fat. If it is treated at high temperature during processing, a small part of polyunsaturated fatty acids in soybean oil may change from cis to trans fatty acids, so it may change during this processing.
Of course, you don’t have to worry. In fact, except soybean oil, most vegetable oils will have this possibility during processing, but the trans-fatty acid content is not high. The study found that the trans-fatty acid content in refined first-grade soybean oil is mostly below 0.2%, which will not affect the body.
Edible oil consumption suggestion
Control total intake
According to the recommendation of Dietary Guidelines for China Residents (2022 Edition), the daily edible oil intake of residents needs to be controlled between 25 and 30 grams. For health reasons, this recommended value is recommended to be strictly observed.
Control cooking oil temperature
Don’t wait until the oil smokes before putting the ingredients into cooking, because the edible oil rich in polyunsaturated fatty acids is not recommended for high-temperature cooking to avoid excessive oxidation.
Control cooking methods
Excessive intake of edible oil may cause metabolic diseases, and delicious dishes can be cooked with less oil. The cooking method should be mainly steaming, boiling, stewing, stewing and frying, with less frying and frying, and air fryer can be used instead of frying.
Have you understood all the little knowledge today? Pay attention to small farmers and take you to know more!