Vegetable oil. Calorie content per 100 grams, proteins, fats, carbohydrates, how to eat on a diet

Vegetable oil plays a very important role in the diet. Since ancient times, it has been available to humans and occupied its place of honor in the kitchen, since vegetable oil contains the most important unsaturated fatty acids and many other biologically valuable components for the human body.

Harm from vegetable oils

Vegetable oil, which has a higher calorie content even compared to lard, can cause irreparable harm to human health if consumed in excess. It also poses a danger when the original raw materials are genetically modified or treated with pesticides, which are used to manufacture a mass product.

To increase shelf life, industrial oils may contain a certain amount of artificial preservatives that are unsafe for the human body.

Healthy fatty acids have a very unstable structure and are easily oxidized under the influence of sunlight, oxygen and increased temperature. And oxidized fat can lead to inflammatory processes and mutations at the cellular level, causing various diseases.

During the refining and deodorizing process, the oil is treated with hexane, an organic solvent that can be considered analogous to regular gasoline. After separating the oil, the chemical compounds are washed off with water steam and alkaline solutions, and then bleached in a vacuum, but it is unlikely that they can be completely removed.

Therefore, partial residues of these compounds end up in the contents of the purchased bottle. Therefore, the consumption of refined oils, as well as industrial products containing them, should be kept to a minimum, or even better, completely excluded from the diet.

In addition, it is unacceptable to reheat used vegetable oil, as a result of which stable carcinogenic compounds are formed.

Types of vegetable oils and their benefits

There is a huge variety of vegetable oils: sunflower, olive, flaxseed, hemp, milk thistle oil and so on. All of them, of course, have different properties. But the most important thing that unites them is the presence of healthy unsaturated fatty acids, which give the oil its calorie content. With the help of these acids, the construction of cell membranes and phospholipids occurs. And our brain is most sensitive to the lack of these acids in the body.

Flaxseed oil is the undisputed leader in its biological value, as it contains a huge amount of unsaturated fatty acids. This is an ideal natural remedy for the prevention and treatment of atherosclerosis, coronary heart disease and many other diseases associated with impaired blood flow, thrombosis, as well as cancer of various locations. The product contains linolenic acid (50%-70%) and vitamin E (50mg/100g). The daily norm is one to two tablespoons of oil per day.

Calorie content

Vegetable oil, the calorie content of which exceeds the energy value of all animal fats, can hardly be called a dietary product.

Vegetable oil, calorie content and composition.

Content of proteins, fats, carbohydrates

The calorie content of different types of vegetable oils, as well as the nutrient content in their composition, may differ depending on the type. Basically, they all contain approximately the same amount of fat (from 90 to 100 g) with the complete absence of proteins and carbohydrates.

The only exception is chocolate cocoa bean butter, which contains per 100 g of product:

Daily requirement

Vegetable oil, the calorie content of which in the daily diet of an adult should not exceed 300 kcal, is sufficient to consume in an amount of no more than 2-3 tbsp. l. per day.

With such a reasonable distribution of healthy fats obtained from high-quality, unrefined, cold-pressed vegetable oil, a person will be able to maintain a normal weight and not violate the daily intake recommended by nutritionists. This amount fully covers the required intake of essential elements for the absorption of fat-soluble vitamins and does not cause harm to health.

You need to consume vegetable fats fresh, seasoning vegetable salads with them, then the body will be able to get the maximum benefit from them.

Benefits and Applications

During heat treatment, many beneficial substances and vitamins are destroyed. It is better to use it in unrefined form, and with sediment, it has more benefits and healing properties.

Unsaturated fatty acids are very beneficial for the body. They take an active part in the formation of nerve fiber sheaths and cell membranes. They also help remove cholesterol from the body, which has a positive effect on the condition of the walls of blood vessels. The unrefined product can be used as a remedy against atherosclerosis and diseases of the cardiovascular system.

In folk medicine, this useful substance has long been used for medicinal purposes in the treatment of:

• thrombophlebitis;
• for toothache;
• chronic digestive problems;
• lungs;
• liver.

It is widely used in cosmetology. It is used in aromatherapy , in cosmetic procedures, and bath tinctures are also prepared with it.

It is used most often in cooking; fried and hot dishes and salads are prepared with it. During the cooking process, toxic compounds are formed on the unrefined product. This is very harmful to health, so it is better not to fry food on it in this form.

Glycemic index

The value of the glycemic index of a product shows the time and rate of increase in blood glucose levels after its entry and breakdown into the human body. This factor is especially important for diabetics, who must monitor the amount of insulin.

The glycemic index of vegetable oils is 0; for comparison, this indicator in butter is 51. Therefore, for diabetes and obesity, it is necessary to limit the amount of animal fats as much as possible, replacing them with high-quality vegetable oils.

Changes in the beneficial properties of oil during heat treatment

At the smoking point, substances harmful to the human body are formed in vegetable oil:

• acrylic acid aldehydes cause lacrimation, and have a strong irritating effect on the mucous membrane of the organs of vision and breathing, accumulate in the body;
• amides of the same acrylic acid cause damage to the nervous system and liver cells, especially a lot of them are formed when frying starch-containing products;
• toxic substances in the form of free radicals, heterocyclic amines and polymers formed as a result of combustion and smoke cause danger already at the stage of inhalation, as well as upon contact with the skin.

Do not overuse fried foods, cook in hot oil, or overheat dishes. It is necessary to fry using foods with a high smoke point, choosing refined fats, and using oil only once. Do not cook over high heat for too long, as overcooking foods leads to the formation of more harmful substances in their composition.

Under the influence of sunlight and time, oxidation processes occur in the oil, which cause the product to go rancid, making it unfit for consumption. This happens very often and quite quickly with pumpkin seed oil, which begins to spoil at room temperature within a few hours.

Any oil must be stored correctly; it is advisable to use a dark glass bottle, placing it in a dark and cool place.

Oil calorie table

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When creating an individual diet, you should definitely take into account all the ingredients and products that are consumed. People often mistakenly believe that only the main ingredients need to be counted, for example, meat, fish, porridge or other side dishes. This is not entirely true, because even 5-10 grams of oil added to buckwheat must be included in the daily caloric intake. So, a table of caloric content of oils, fats and margarine comes to the rescue.

You can download the full table so that it is always at hand and helps you calculate calories correctly, right here.

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How to use vegetable oils on a diet?

Nutritionists in many diets strictly regulate the intake of healthy vegetable fats to the minimum allowable amount of 1-2 tbsp. l. per day, which will lead to gentle and stable weight loss in natural conditions for the body.

While on a diet, it is necessary to include unrefined vegetable fats in your daily diet; nutritionists especially recommend that you pay attention to cold-pressed almond, apricot, olive or sesame oil, which are ideal for dressing salads or making sauces.

Flaxseed oil in moderation also has a beneficial effect on the process of weight loss, due to lipid metabolism and accelerating metabolism.

Castor oil helps in the fight against excess body weight due to its cleansing properties and removal of toxins from the body. It is even recommended to use it in a 10-day course on an empty stomach in the morning, which leads to normalization of stools and regular bowel emptying.

Milk thistle oil helps reduce blood glucose levels, speeds up metabolic processes and promotes weight loss. But even the highest quality oil will not lead to weight loss without proper nutrition and the necessary physical activity.

Vegetable oil is a high-calorie product with a lot of useful substances. It has a number of significant restrictions on use, so it is worth using it in the daily diet in limited quantities, taking the necessary precautions to select and use only high-quality fats in food.

Harm of vegetable oil

Disadvantages occur with excessive and improper use. Overcooked oil and the addition of low-quality products can cause various health problems:

• obesity;
• thrombosis;
• liver problems.

It is recommended to consume good quality refined vegetable fats.