I just saw the report from Xinhuanet from Yinchuan the other day, "Ningxia Food and Drug Administration reminded that eating vegetable oil alone is one-sided, the correct way to eat is vegetable oil, animal oil, or alternate consumption", the report also recommends vegetable oil The ratio with animal oil is 2:1. This is a very wrong suggestion.

　　Today, I was asked another question about this: "Some scholars have different opinions about the pros and cons of saturated fatty acids. Some people say that it is necessary to promote a low-fat diet, especially to avoid saturated fatty acids and reverse Fatty acids. But some people think that saturated fatty acids are also necessary for the human body. Proper intake of them is beneficial to health. If they are light foodists, they can choose more animal oils when cooking, and if they are people who are “no meat, no joy” It is best to choose vegetable oils such as soybean oil. What is your opinion on this? Can diabetics eat saturated fatty acids?"

　　I have discussed the issue of whether to eat animal oil several times in my blog . But since the fallacy is still circulating, the criticism of the fallacy should not stop. Let''s analyze again, why not eat animal oil (containing a lot of saturated fatty acids), and don''t mix or alternately eat meat olein oil.

In fact, the basic facts about saturated fatty acids are very clear, but people’s understanding of these facts is quite biased. So there are various wrong statements.

First, there is no evidence that saturated fatty acids are necessary. "Must eat saturated fatty acids" is theoretically wrong. Because saturated fatty acids are not "essential", there is no problem of lack of saturated fatty acids. Of course, it is possible to eat saturated fatty acids, and it is unrealistic to think about not eating saturated fatty acids in daily life.

　　Second, excessive intake of saturated fatty acids (≥10% of total energy) is harmful, but not too much (<10% of total energy) of saturated fatty acids is harmless (but not Evidence says it is beneficial).

Finally, the current authoritative recommendation (such as the Chinese Nutrition Society) is saturated fatty acid intake <10% of total energy. Diabetes can also refer to this standard (the "Chinese Type 2 Diabetes Prevention and Control Guidelines 2007" does not explicitly state). However, patients with hyperlipidemia or diabetes complicated with hyperlipidemia should reduce the intake of saturated fatty acids to <7% of the total energy (see "Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults 2007").

　　What is the concept of "10% of total energy"? For diabetics, the total energy of most people should be controlled below 1800 kcal. 1800×10%=180 kilocalories, and because 1 gram of saturated fat provides roughly 9 kilocalories of energy, the saturated fatty acid that can be eaten throughout the day is 20 grams (180÷9=20).

　　What is the concept of "20 grams of saturated fatty acids"? Check the "Chinese Food Composition Table" and calculate that half a catty of milk contains 4 grams of saturated fatty acids, an egg contains about 2 grams of saturated fatty acids, 80 grams Pork (back hip tip) contains 10 grams of saturated fatty acids, 25 grams of peanut oil contains 4 grams of saturated fatty acids, and 1 bag of instant noodles contains 8 grams of saturated fatty acids. The total amount of saturated fatty acids in these foods has reached 28 grams. Exceeds the limit of 20 grams. This shows that in daily diets, the intake of saturated fatty acids can easily exceed the standard without using animal oil. Therefore, there is no need to select animal oils specifically for saturated fatty acids.

　　Although the above calculation is for diabetic patients (total energy of 1800 kcal), the same conclusion can be reached for ordinary people (total amount of 2000 kg or more): there is no need to deliberately eat animal oil to increase saturated fatty acids Ingest, whether or not your recipe is light. Of course, for those who have very little meat and egg milk (which contains more saturated fatty acids) in the recipe, it is okay to eat some animal oil (containing a lot of saturated fatty acids), which is harmless, but compared with eating all vegetable oils, And there is no additional benefit.