倍可親

美國超市常見的食用油種類及選購建議

作者:8288  於 2020-9-27 01:38 發表於 最熱鬧的華人社交網路--貝殼村

作者分類:網路文摘|通用分類:移民生活

導讀:做飯烹飪不建議一瓶油用到底,要根據不同的烹飪方式來選擇合適的食用油。

常見食用油相關知識

我們平時吃的食用油都是由不同的 fatty acids「脂肪酸」組合而成。按其飽和程度分為:

  • Saturated Fats「飽和脂肪酸」:飽和脂肪酸是由飽和脂肪酸和甘油形成的脂肪,飽和脂肪酸即是指脂肪酸分子中不含有不飽和鍵。一般認為飲食中比例較高的飽和脂肪酸會增加心血管疾病和中風的風險。官方建議每日攝取的飽和脂肪酸比例不能超過總卡路里的百分之十。代表:黃油、椰子油。
  • Monounsaturated Fats「單不飽和脂肪酸」:在室溫下為液體,相對較不穩定,高溫煎炸下易氧化,產生有害物質。代表:橄欖油、菜籽油。
  • Polyunsaturated Fats「多不飽和脂肪酸」:在室溫中為液態,最易受高溫而氧化,不適合高溫油炸。代表:葵花籽油、葡萄籽油。
  • Trans Fat「反式脂肪酸」:真正臭名昭著的反式脂肪是人造反式脂肪,它對人體有害無益,能導致血液膽固醇增高、提高心血管疾病風險。而天然的反式脂肪酸還並沒有足夠的研究證明它是百害而無一益的。

食用油提取方式:

  • Virgin「初榨」:簡單來說就是指未加工過的油,比如沒有經過漂白、去味和精鍊。
  • Cold-Pressed「冷壓」:壓榨過程中沒有加熱,並且將溫度控制在低溫(49攝氏度甚至更低)的壓榨法。常見的冷壓法有兩種:一種是經由水壓的簡單方式壓榨,第二種是使用機械來壓榨,並且有可能多次壓榨。通常冷壓會保留更多的營養成分。
  • Refined「精製」:為了達到脫色除味,去雜質,除去易因高溫而不穩定的營養素等目的,而通過加熱和使用化學提取劑繼續萃取出的油脂。
Olive Oil 橄欖油

橄欖油我們單獨拎出來說,是因為它在美國極其常見、常用,大致分為以下幾個等級:

  • Extra-virgin Olive Oil「特級初榨橄欖油」是最高級別、質量最高的橄欖油,油酸度(Oleic Acid)低於0.8%。它是通過冷壓方式提取,所以也稱為冷壓初榨橄欖油。
  • Virgin Olive Oil「初榨橄欖油」是優質的橄欖油,但次於特級初榨橄欖油。它同樣是通過冷榨方式提取的橄欖油,0.8%<油酸度<2%,仍保留豐富的營養價值。
  • Pure Olive Oil「純橄欖油」經過精練工序(加熱及化學處理)提取,大大減少了橄欖果實原有的香氣、顏色及營養價值等,所以通常會添加一定比例的特級初榨橄欖油或初榨橄欖油以提升味道。
  • Extra Light Olive Oil「清淡橄欖油」是低質量橄欖油。「Light」 指的不是低熱量,而是指它的橄欖味很淡,因為它由超高比例的精鍊橄欖油與極少量特級初榨或初榨橄欖油混合而成,已失去了橄欖果實的天然口味及營養成份。
# 1
Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Salad Dressings and Marinades, Naturally Gluten Free, Non-Allergenic, Non-GMO, 68 FL. OZ., Single Bottle
Farmer-Crafted; Robust flavor; Imported, first cold pressed extra virgin olive oil; Perfect for pasta, marinades and salad dressings
 $14.98 
有折扣# 2
Pompeian USDA Organic Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Vinaigrettes and Marinades, Naturally Gluten Free, Non-Allergenic, Non-GMO, 24 FL. OZ., Single Bottle
Farmer-crafted; Imported, first cold pressed extra virgin olive oil; Perfect base for dressings, vinaigrettes and marinades
$6.97 −$1.05 $5.92 
# 3
Pompeian Smooth Extra Virgin Olive Oil, First Cold Pressed, Mild and Delicate Flavor, Perfect for Sauteing and Stir-Frying, Naturally Gluten Free, Non-Allergenic, Non-GMO, 68 FL. OZ., Single Bottle
Farmer-crafted; Smooth flavor; Imported, first cold pressed extra virgin olive oil; Perfect for soups, salads, stir-frys and marinades
 $14.98 
# 4
Partanna Extra Virgin Olive Oil, 101-Ounce Tin
Net quantity of 101 ounces; Cold-pressed oil; Will mellow slightly and become clearer as the sediment drops to the bottom of the tin
$37.77 
有折扣# 5
Filippo Berio Extra Virgin Olive Oil, 101.4 Fl Oz
First, cold-pressed; A distinctly rich taste with fresh and fragrant notes of olive; Cholesterol free, trans fat free, gluten free, GMO free, sugar free, and sodium free
 $26.38 −$1.39 $24.99 
其他美國常見的食用油Avocado Oil 牛油果油/鱷梨油

牛油果含有單元和多元兩類不飽和脂肪酸。在所有食用油中,它所含的單元不飽和脂肪酸比例非常高,同時富含維生素E,價格則偏貴。

Canola Oil 菜籽油/介花油

市面上常見的菜籽油是加拿大科學家用傳統育種的方式進行基因改良,由介花種子榨取的無芥酸菜籽油,它富含單元不飽和脂肪酸。不過,美國常見的菜籽油大多數都是精製提取,所以它所含營養比較少,價格也便宜。有些菜籽油可能是由轉基因菜籽製成,若介意的話選購時注意找 「Non-GMO」 的產品,但價格會貴一些。

有折扣# 2
Native Harvest Expeller Pressed Non-GMO Canola Oil, 2 Liter (67.6 FL OZ)
100% NON-GMO Naturally; Expeller Pressed Canola Oil; Naturally high in Oleic Fatty Acid, Vitamin E and Monounsaturated Fats
$20.44 −$1.88 $18.56 
# 3
Native Harvest Expeller Pressed Non-GMO Canola Oil, 1 Litre (33.8 FL OZ)
100% NON-GMO Naturally; Expeller Pressed Canola Oil; Naturally high in Oleic Fatty Acid, Vitamin E and Monounsaturated Fats
$12.99 
# 4
Non- GMO Canola Oil Spray for Cooking and Baking
Canola Oil Spray for Cooking and Baking. Non- GMO, Non- Stick
 $13.95
# 5
Native Harvest Expeller Pressed Non-GMO Canola Oil, 2 Litre (67.6 FL OZ), 3 Pack
100% NON-GMO Naturally; Expeller Pressed Canola Oil; Naturally high in Oleic Fatty Acid, Vitamin E and Monounsaturated Fats
 $47.99
Coconut Oil 椰子油

這是從椰果肉中提煉出來的油,在室溫下為乳白色固體,含有超高比列的飽和脂肪酸,耐高溫。市面上常見的椰子油有Virgin Coconut Oil「初榨椰子油」和 Cold Pressed Coconut Oil「冷壓椰子油」。近些年有商家把椰子油宣傳為超級食物,聲稱有各種功效,但一直有很多爭議,感興趣的朋友可閱讀椰子油的功效、副作用和風險

# 1
Nutiva Organic, Steam Refined Coconut Oil from non-GMO, Sustainably Farmed Coconuts, 15 Fl Oz (Pack of 1)
#1 Selling Coconut Oil in the US for over 10 years; USDA Organic, Non-GMO, Virgin, Kosher, Non-Hydrogenated, No Cholesterol
$6.69 
有折扣# 4
Nutiva Organic, Steam Refined Coconut Oil from non-GMO, Sustainably Farmed Coconuts, 128 Fl Oz (Pack of 1)
#1 Selling Coconut Oil in the US for over 10 years; USDA Organic, Non-GMO, Virgin, Kosher, Non-Hydrogenated, No Cholesterol
 $28.90 −$8.30 $20.60 
有折扣# 5
Corn Oil 玉米油

玉米油在美國超市很常見,是從玉米的胚芽中提煉而來,含有豐富的不飽和脂肪酸。玉米油本身不含有膽固醇,可幫助減少血管中膽固醇的沉積。精製(Refined)玉米油發煙點高且價格低,美國很多餐廳用它油炸食物。

# 1
Amazon Brand - Happy Belly Corn Oil, 128 Fl Oz
One 128-fluid ounce (1 gallon) bottle of Happy Belly Corn Oil; Great for cooking and frying
$9.52 
# 2
Amazon Brand - Happy Belly Corn Oil, 48 Fl Oz
One 48-fluid ounce bottle of Happy Belly Corn Oil; Great for cooking and frying; A light tasting oil made from Corn
$5.48 
# 3
Mazola Corn Oil (2.5 gal. jug)
Doesn't alter the flavor of foods you cook with it; Clinical studies found that it lowers cholesterol more than extra virgin olive oil
$27.69
# 4
Mazola Corn Oil - 96 oz
Item Package Length: 10.795cm; Item Package Width: 16.002cm; Item Package Height: 27.178cm
$15.87 
Grapeseed Oil 葡萄籽油

優質食用油,含有豐富的不飽和脂肪酸,特別是人體必需的亞油酸,很多葡萄籽油含70%以上的亞油酸。同時,葡萄籽油富含維生素E,以及人體所需礦物質。葡萄籽油味道清淡,跟其他調料混合也不會影響原本調料的味道,所以很多餐廳廚師用它來調製沙拉醬或其他醬汁。

有折扣# 1
Pompeian 100% Grapeseed Oil, Light, Subtle Flavor, Perfect for High-Heat Cooking, Deep Frying and Baking, Rich in Vitamin E, Naturally Gluten Free, Non-Allergenic, Non-GMO, 68 FL. OZ., Single Bottle
crafted from grapes imported from France; High smoke point ideal for stir-frying, deep frying, sautéing and baking
$16.32 −$2.18 $14.14 
有折扣# 3
NOW Solutions, Organic Grapeseed Oil, Skin Care for Sensitive Skin, Light Silky Moisturizer for All Skin Types, 8-Ounce
100% Pure; Sensitive Skin Care; Light Silky Moisturizer; Packaged in the USA by a family owned and operated company since 1968
$12.99 −$3.63 $9.36 
# 5
Baja Precious - Grapeseed Oil, 1 Gallon
100% Pure Grapeseed Oil; All Natural, Expeller Pressed; Gourmet Foodservice Jugs with Pilfer Proof Cap
 $34.99 
Peanut Oil 花生油

花生油在中國很常見,也是很多人烹飪的首選。用花生壓榨出來的油,有一股特有的花生香味,炒出來的菜也會香味十足。花生油中的單元不飽和脂肪酸含量很高,對心臟有益。同時,它還還含有磷脂、維生素E、膽鹼等對人體有益的物質。對花生過敏的人,購買花生油時一定要仔細閱讀商品標籤。根據FDA的建議,只有高度精製「Refined」的花生油,不會引起過敏。若你家中有人對花生過敏,請諮詢醫生。

# 1
Amazon Brand - Happy Belly Peanut Oil, 128 Fl Oz
One 128-fluid ounce (1 Gallon) bottle of Happy Belly Peanut Oil; Great for cooking and frying
$14.49 
# 2
Snappy Popcorn 1 Gallon Snappy Pure Peanut Oil No Color Added, 128 Fl Oz
Delicious nutty taste; enhances popcorn with a natural, nutty flavor; No trans fat or added coloring; with zero trans fat, cholesterol free
$16.58 
有折扣# 3
# 4
Hollywood Oil Peanut, 24 oz
The package length of the product is 9.3 inches; The package width of the product is 2.6 inches
 $7.49 
# 5
Planters Peanut Oil (24 oz Jar)
The package length of the product is 3.2 inches; The package width of the product is 2.5 inches
 $12.79 
Sunflower Seed Oil 葵花籽油

葵花籽油含有豐富的維生素E;一勺(tablespoon )葵花籽油中含有28%的每日推薦攝入營養素含量。但是,葵花籽油的缺點也很明顯:它含有大量 omega-6 脂肪酸,而人體若攝入過量 Omega-6 可能引發炎症 [參考]

有折扣# 4
Sunflower Seed Oil (4 oz) by Pure Ingredients, Vegan, Non-GMO, Therapeutic Grade, Paraben Free, Silicone & Sulfate Free, BPA-Free Clear Bottle
100% PURE SUNFLOWER SEED OIL, MADE IN THE USA; HIGHEST QUALITY: VEGAN, NON-GMO, THERAPEUTIC GRADE*
$7.99 −$1.00 $6.99 
# 5
Baja Precious - High Oleic Sunflower Oil, 1 Gallon
All Natural, Expeller Pressed, Non-GMO; Gourmet Foodservice Jugs with Pilfer Proof Cap; Great Value for High Frequency Users
$28.99 

美國常見的非處方消炎藥及抗炎食譜NSAIDs 可減少腫脹發炎和疼痛。哈佛醫學院還介紹了可能加重或減輕炎症的食物。Derek Yang2020-07-282 評論閱讀全文

Soybean Oil 大豆油

很多人稱之為「大豆色拉油」,是國內常見常用的食用油。網上對於大豆油的吐槽就沒有斷過,主要集中在兩點:

  • 很多大豆是轉基因。
  • 大豆油通常是精鍊而成,含有反式脂肪,加上中國家庭喜愛高溫炒炸,會進一步增加反式脂肪。這一點我是認同的。很多人不管是怎樣的烹飪方式都認著一瓶油用。
Sesame Oil 芝麻油/香油

相比美國超市,我更喜歡去亞洲超市買香油,覺得其芝麻味道更香。芝麻油含有抗氧化物和豐富的維生素E、K。但同時它的 Omega-6 含量也挺高,所以它並不適合每天拿來炒菜。還好華人一般都用它來做涼拌菜或是當火鍋蘸料,不過量食用的話問題不大。

# 1
Kadoya Sesame Oil, 22.10 Fluid Ounce
Use it as seasoning or dressing; Product of Japan; The package weight of the product is 1.5 pounds
$13.76 
# 2
Kadoya Pure Sesame Oil, 11 Fluid Ounce
Rich and smooth taste; Product of Japan; Pure sesame oil
 $7.88 
# 3
Kadoya 100% Pure Sesame Oil 5.5 oz
Product of Japan; Item Package Length: 7.5cm; Item Package Width: 11.1cm; Item Package Height: 21.7cm
$5.90 
# 4
Premium Roasted Ottogi Sesame Oil (56 fl.oz.: 1650ml)
We only use the strictly selected whole sesame seed.; Thus the quality are preserved until the last drop than others.
$22.99 
如何挑選合適的食用油?

做飯烹飪不建議一瓶油用到底,要根據不同的烹飪方式來選擇合適的食用油。在挑選食用油時的一個重要選擇標準就是油的 Smoke Point「冒煙點」。簡單來說,就是油在達到這個溫度以後,開始產生煙氣,甚至開始起火燃燒。油在冒煙點會降解變質,還會產生有害物質。除了冒煙點以外,上文中提到的油的飽和度和穩定度也是烹飪時應當考慮的因素。

  • 高溫油炸:應使用發煙點,穩定度和飽和度都高的油,如花生油(發煙點不是最高的,但是穩定度很高)、牛油果油、紅花籽油和棕櫚油等。
  • 中高溫爆炒:這類烹飪,一般溫度還是比較高的,應當使用發煙較高,穩定度比較好的油,如精製葵花籽油、精製菜籽油、大豆油等。
  • 中低溫燉煮:性質不穩定、發煙點較低的油,不適合高溫烹飪,但可以用來中低溫燉煮,如未精製玉米油,未精製葵花籽油等。
  • 涼拌和沙拉:發煙點低、穩定性差的油,如橄欖油、芝麻油(它的發煙點其實不低,但涼拌是真的香!)、亞麻籽油等都可以用來做涼拌和沙拉。
常見食用油的冒煙點

每種油的冒煙點可參考下表 [來源],點擊表頭可以排序。請注意,同一種油使用不同的提取方式,它的冒煙點會有浮動,通過精製方式提取的通常冒煙點高,也因此有些種類的油列出了某個區間範圍、或者多個近似的值。

常見食物油的冒煙點
(美國攻略整理,從高到底排序,可點擊表頭重排)

Oil種類冒煙點Smoke Point
Avocado oil牛油果油Refined270°C520°F
Safflower oil紅花籽油Refined266°C510°F
Sunflower oil葵花籽油Neutralized252-254°C486–489°F
Mustard oil芥末油 250°C480°F
Butter黃油Clarified250°C482°F
Palm oil棕櫚油Difractionated235°C455°F
Soybean oil大豆油 234°C453°F
Coconut oil椰子油Refined232°C450°F
Peanut oil花生油Refined232°C450°F
Rice bran oil米糠油Refined232°C450°F
Sesame oil芝麻油Semirefined232°C450°F
Sunflower oil葵花籽油Semirefined232°C450°F
Sunflower oil, high oleic葵花籽油Refined232°C450°F
Corn oil玉米油Refined230-238°C446-460°F
Almond oil杏仁油 221°C430°F
Vegetable oil blend植物調和油Refined220°C428°F
Canola oil菜籽油 220-230°C428–446°F
Cottonseed oil棉籽油Refined220-230°C428–446 °F
Grape seed oil葡萄籽油 216°C421°F
Olive oil橄欖油Virgin210°C410°F
Olive oil橄欖油Extra virgin207°C405°F
Canola oil (Rapeseed)菜籽油Refined204°C400°F
Castor oil蓖麻油Refined200°C392°F
Olive oil橄欖油Refined199-243°C390-470°F
Lard豬油 190°C374°F
Olive oil橄欖油Extra virgin190°C374°F
Canola oil (Rapeseed)菜籽油Expeller press190-232°C375-450°F
Corn oil玉米油Unrefined178°C352°F
Coconut oil椰子油Unrefined177°C350°F
Sesame oil芝麻油Unrefined177°C350°F
Olive oil橄欖油Extra virgin160°C320°F
Peanut oil花生油Unrefined160°C320°F
Safflower oil紅花籽油Semirefined160°C320°F
Sunflower oil, high oleic葵花籽油Unrefined160°C320°F
Butter黃油 150°C302°F
Canola oil (Rapeseed)菜籽油Unrefined107°C225°F
Flaxseed oil亞麻籽油Unrefined107°C225°F
Safflower oil紅花籽油Unrefined107°C225°F
Sunflower oil葵花籽油Unrefined107°C225°F

讀完以上介紹就知道,每種油都有自己的優缺點,細讀油瓶標籤 + 根據烹調方式來選擇才能越吃越健康!個人建議家中多備幾種適合不同溫度烹飪方式的食用油。


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