Using cooking oil correctly can bring many health benefits, but improper use can lead to serious health issues.
Cooking oil is an essential ingredient in Filipino family kitchens. It not only enhances the flavor of dishes but also provides energy for the body. However, improper use of cooking oil can be harmful to health.
According to Associate Professor Dr. Maria Lopez, former Deputy Director of the Philippine National Institute of Nutrition, everyone needs fats. Each person requires about 45g of fat per day to ensure sufficient energy supply and to aid in the absorption of fat-soluble vitamins like vitamin A, vitamin D, and vitamin E.
Moreover, fats are essential for cellular structure and hormone function. Therefore, both a deficiency and an excess of fat intake can negatively impact health.
How to use cooking oil correctly
Nutrition experts recommend avoiding frying at high temperatures for healthy use of cooking oil. When frying, it is best to use low heat. However, the optimal use of cooking oil is for salad dressings to preserve the double bonds of unsaturated fatty acids in the oil.
Mistakes in Using Cooking Oil
Associate Professor Dr. Maria Lopez warns that the common practice of using cooking oil for frying, stewing, or cooking at high temperatures in the Philippines can reduce the nutritional value of food. Cooking at high heat or reusing oil multiple times can cause oil to degrade, leading to the formation of trans fats (unsaturated fats). These are highly harmful to health, increasing "bad" LDL cholesterol in the blood and the risk of cardiovascular diseases.
According to research by the World Health Organization (WHO), trans fats are one of the factors that raise total cholesterol levels, increase bad cholesterol, and reduce good cholesterol.
Dr. Lopez also emphasizes that cooking oil with a burnt smell indicates the breakdown of double bonds during frying. This signals that the oil has lost its nutritional value and has created trans fats (a harmful type of fatty acid formed during high-temperature food processing).
To avoid the risk of forming harmful fats when using cooking oil, it is advised to fry at lower temperatures. After frying, discard the leftover oil and thoroughly clean the pan before preparing the next dish.
The expert highlights that using cooking oil correctly can help maintain the health of individuals and families. Proper cooking habits not only ensure food safety but also help prevent unnecessary health issues.