Let’s first look at the questions from netizens:

　　 "Hello Teacher Wang, I often read your blog posts and feel the benefit. I have a question today to ask you. I often eat cookies early , But after reading your article, I feel that the biscuits are too high in fat and contain more trans fatty acids. I would like to ask you for advice. How should we choose when choosing biscuits? Can you recommend a few healthy biscuits? ?Look forward to your reply, thank you, I wish you a happy work."

　　When I tried to answer this question, I found myself in an awkward position. What advice should I offer?

　　Trans fatty acids mainly from hydrogenated oils have health benefits The potential harm has caused widespread concern. In the manufacturing process of biscuits, a large amount (about 20%) of hydrogenated oil is generally added, and its trans fatty acid content is estimated to be 6% to 10%. As for the various food additives used in biscuits, it can make the flavor of the biscuits unique, but it is not beneficial to health-if we do not say harmful. There are also various sugars added to the biscuits, the nutritional value is extremely low-if we do not say harmful and useless.

　　The following is the ingredient list of the biscuit products I found casually. Among these ingredients list, "refined vegetable oil", "refined shortening", "shortening", "hydrogenated vegetable oil", "refined edible vegetable oil", "Vegetable shortening" and the like are all hydrogenated oils, which contain different amounts of trans fatty acids due to different processing methods (different degrees of hydrogenation). Some products also use coconut oil while using hydrogenated oil. The short-chain saturated fatty acids contained in coconut oil are more harmful to health than trans fatty acids, and the results are worse.

　　 "Craft Oreo Milk Sandwich Chocolate Biscuit" ingredients list: white sugar, wheat flour, refined shortening, cocoa powder, corn starch, leavening agent, table salt, soybean lecithin, vanillin. (Fat content 20.6%)

　　 "Kraft leisure fun salty natural original biscuit" ingredients list: wheat flour, refined vegetable oil, glucose syrup, malt extract, food additives (pyroenzyme preparation, ammonium bicarbonate) ), edible salt, whole egg powder, concentrated whey protein powder.

　　 "Taipei Shallot Flavored Crackers" ingredients list: wheat flour, refined shortening, onion powder, salt, calcium carbonate, leavening agent, edible essence, spring onion, yeast, malt extract, full fat Milk powder, iron salt, emulsifier. (Fat content 21.1%)

　　 Ingredient list of "Danengjia calcium sandwich milk biscuit": wheat flour, white sugar, partially hydrogenated vegetable oil, vegetable oil, whey powder, whole milk powder, starch, calcium carbonate, edible salt , Leavening agent, glucose, edible essence, sodium metabisulfite, enzyme preparation, citric acid (fat content 22%)

　　 "Lotte black sesame biscuit" ingredients list: wheat flour, shortening, cocoa powder, fried rice flour , Fried soy flour, cinnamon powder, milk, black sesame, egg, white sesame, black bean powder, almond flour, cheese

　　 "Garden strawberry flavor wafer" Ingredient list: wheat flour, refined edible vegetable oil, White granulated sugar, starch, whole milk powder, leavening agent, emulsifier, egg yolk powder, salt, flavoring, carmine

　　 "Master Kang delicious crispy biscuits" ingredients list: wheat flour, refined vegetable oil (partially hydrogenated Vegetable oil, coconut oil), white sugar, coconut paste, potato starch, bread crumbs (wheat flour, vegetable oil, food salt, white sugar), food additives (raising agent, emulsifier, food flavor, calcium dihydrogen phosphate, sodium metabisulfite, Enzyme preparation, β-carotene), egg, whole milk powder, soy protein, edible salt, malt extract

　　 "Kangshifu 3+2 soda sandwich biscuit coffee milk flavor" Ingredients: wheat flour, refined vegetable oil , Glucose, white sugar, corn starch, yeast, edible salt, whole milk powder, maltodextrin, food additives (raising agent, flavor, enzyme preparation, β-carotene), coffee powder

　　 "Master Kang delicious crispy assorted barbecue flavor" ingredients list: wheat flour, refined vegetable oil, white sugar, soy protein, food additives (raising agent, food flavor, emulsifier, MSG, sodium metabisulfite, enzyme preparation), barbecue seasoning, food Salt, whole milk powder, malt extract

　　 "Master Kang egg yolk also crispy fresh egg yolk biscuit" ingredients list: wheat flour, egg yolk, edible fats and oils (partially hydrogenated palm oil, partially hydrogenated soybean oil, coconut oil), White granulated sugar, leavening agent, edible salt, lecithin, food flavoring, etc.

After listing the ingredients list of these biscuit products, I would like to say that China is so big that you can hardly find a biscuit without hydrogenated oil or palm oil or coconut oil! Gone are the days of processing biscuits with soy oil or peanut oil, or even slightly poor rapeseed oil.

　　 Healthy biscuits are already very rare-if not to say that they are on the verge of extinction.

　　If you care about trans fatty acids, I think you are likely to make the same choice as me: do not eat cookies.

　　If you have to eat biscuits, I can help you calculate:

　　The World Health Organization (WHO) and the US Food and Drug Administration (FDA) reviewed the research literature It was later believed that the intake of trans fats should be less than 1% of the daily calorie intake. Most people''s energy intake is 1800 kcal, so the limit of trans fatty acids is 2 grams per day. (1800×1%÷9=2). The content of hydrogenated oil in biscuits is about 20%, and the content of trans fatty acids in hydrogenated oil is more than 30%, that is, the content of trans fatty acids in biscuits is 6% (20%×30%=6%). Then, the daily consumption of biscuits cannot exceed 33 grams (2÷6%=33). This number is still very conservative, because the trans fatty acids in some hydrogenated oils may be more than 30%, and you may also eat other foods containing trans fatty acids.