At what temperature is it safe to cook high-fat foods?

Fat (Lipid) is one of the substances that many people are interested in because of its close association with cardiovascular diseases, diabetes, obesity, cancer,... Fat cooking temperature is especially important. It is important in controlling fat metabolism and reducing the risk of developing these diseases.

1. Fat definition and classification

Fats (also known as lipids) are a group of heterogeneous organic substances, insoluble in water and soluble in solvents such as Ether, Alcohol, Benzene... Fats are divided into 3 main types, found in many the type of food that we consume, specifically Saturated fat (saturated fatty acids): has the characteristics of solidifying at normal temperature, abundant in animals, harmful to health, so it is also called "substance" bad fat". Food groups high in saturated fat include: red meat (beef, lamb, pig), chicken... Unsaturated fat (unsaturated fatty acids): does not solidify at normal temperature, is abundant in Plants are good for health, so they are also called “good fats”. They are divided into 2 types: Monounsaturated fat: found in olive oil, canola oil, peanut oil... Polyunsaturated fat: found in salmon, tuna, flaxseed, walnuts ... MORE: How cooking affects the nutrient content of food
Cá hồi có nhiều DHA tốt cho sự phát triển thần kinh của bé
Cá hồi là một thực phẩm chất béo không bão hòa đa

2. Fat metabolism temperature

At or below 102 degrees Celsius, fats usually do not change significantly except for liquefaction. However, if cooking for a long time at high temperature, the unsaturated fatty acids will be oxidized, losing the nutritional value of fats in food, and the double bonds in the fat structure may be broken. forming intermediate products such as Aldehyde, Peroxide causing toxic effects on the body.
When cooking food on a high-temperature stove, the fat flows down to form an attractive aroma, but it is actually polycyclic aromatic carbide that is harmful to the body and is also one of the agents that cause cancer.
Therefore, in order to minimize the process of converting fat into harmful substances, you should do:
Do not cook high-fat foods at too high a temperature. Do not reuse deep-frying oils. Do not buy fried, grilled, or sold ready-to-eat foods (donuts, grilled skewers...) if you think there is a risk of using oil many times, the grease is black in color and has a burning smell.
Nấu ăn
Thực phẩm giàu chất béo khi nấu ở nhiệt độ cao sẽ gây mất giá trị dinh dưỡng

3. At what temperature do high-fat foods be processed?

So, when processing high-fat foods, what temperature should be used safely? In order to ensure nutrients and safety for health, about the fat cooking temperature, nutritionists recommend not to heat vegetable oils at a temperature above 180 degrees Celsius. However, not always. Housewives can also accurately measure the temperature used for processing, so the easiest way is to recognize the oil temperature through observation and sense. In particular, you should note that the longer the oil boils, the higher the temperature increases.
Therefore, when using vegetable oil to process dishes, especially high-fat foods, it should be processed as quickly as possible, should not let the oil boil for a long time, and limit cooking with special pots. High pressure, too high heat. Fat has many important roles such as making food more attractive, providing a feeling of fullness for a long time. However, it is necessary to pay attention to fat processing at the right temperature to keep the nutritional value of the food and minimize the harmful fat metabolism processes.

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