How to Choose Healthy Cooking Oil: Avoid Low-Quality Blended Oils

Cooking oil is an essential part of daily meals, used in frying, stir-frying, and sautéing. It enhances the flavor of food and provides an important energy source. However, when shopping for cooking oil, consumers often face an overwhelming variety of options, including peanut oil, corn oil, canola oil, olive oil, and more.

To ensure you buy the best quality oil, be cautious of "blended oils." Here’s what you need to know:

1. The Downsides of Blended Oils

Many people choose cooking oil based on brand, price, or personal preference. However, regardless of choice, it’s best to avoid low-quality blended oils.

A blended oil is made by mixing two or more types of oil in specific proportions. During production, it undergoes multiple processes such as decolorization, acid removal, artificial color enhancement, and flavoring. In other words, its color and aroma are artificially modified.

Compared to natural, pure vegetable oils, blended oils often have a stronger color and fragrance, but low-quality blended oils are harder to absorb and may not be as beneficial for the body.

Long-term consumption of poor-quality blended oils:

• Increases the burden on the cardiovascular system.
• Raises the risk of chronic diseases in middle-aged and elderly individuals.
• May contribute to cancer development.

2. Three Words That Indicate "Blended Oil"

When shopping for cooking oil, check the label carefully. If you see any of the following words, it means the oil is a blended product, and you should avoid buying it:

The three words to look out for:

• Blended Oil
• Mixed Oil
• High-Blended Oil

If the label explicitly states "blended oil" but does not specify the ratio or types of oils used, it is best to avoid it. Poor-quality blended oils may contain low-grade or highly processed oils, which can harm health.

3. How to Choose High-Quality Cooking Oil

Not all blended oils are harmful, but the quality of the oil must be ensured. Some experts suggest rotating different types of oils for better health benefits. However, the key is to choose only high-quality oils.

Here are two essential tips to identify the best cooking oil:

1. Observe the Color

• High-quality cooking oil should be light yellow, clear, and free of unnecessary sediment at the bottom of the bottle.
• If the oil appears cloudy, murky, or has visible impurities, it may be of lower quality and should be avoided.
• Using poor-quality oil long-term can increase the risk of obesity, high blood pressure, and other health issues.

2. Check the Ingredient List

The ingredient list provides important clues about oil quality:

• Check the raw materials: If the label mentions "genetically modified (GMO)", it’s better to avoid it. While there is no conclusive evidence that GMO products harm human health, there is also no proof that they are entirely risk-free.
• Look for production methods: Cooking oils are typically processed through cold-pressing or refining.
  • Cold-pressed oils are safer and healthier than refined oils, so prioritize oils labeled "cold-pressed".
• Check cholesterol and sodium levels: The best cooking oil should have 0 cholesterol and 0 sodium.
• Look for unsaturated fatty acids: Ideally, the unsaturated fatty acid content should be between 70-100 grams, making it healthier for consumption.