Nutritionist offers 4 dietary tips to counteract contaminated oil intake

A Taiwanese nutritionist has outlined dietary measures to counter the effects of consuming oil contaminated with benzopyrene, a substance classified as a Group 1 carcinogen by the World Health Organization. Huang Jia-jin, director of nutrition at Ruan General Hospital in Kaohsiung, reassured the public that occasional ingestion does not pose a significant cancer risk due to the liver's natural detoxification capabilities.

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Benzopyrene, although listed as a 'Group 1 carcinogen' by the World Health Organization, can be naturally metabolized and detoxified by the liver, the body's strongest detoxification organ.

To bolster the body's defenses, Huang recommended a four-pronged approach: increasing intake of water-soluble antioxidants like vitamin C found in broccoli, bell peppers, guava, and citrus fruits; consuming fat-soluble antioxidants such as vitamin E from nuts and avocados; incorporating high-fiber foods, particularly cruciferous vegetables and mushrooms, to help bind and eliminate toxins in the digestive tract; and ensuring adequate hydration by drinking at least 2000cc of water daily to facilitate waste removal.

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Dietary fiber in the intestines acts like an oil-absorbing paper towel, actively adsorbing toxic substances, wrapping them, and expelling them from the body.

Huang also noted that benzopyrene is prevalent in everyday environments, including secondhand smoke, vehicle emissions, and the charred parts of grilled foods. He advised consuming vitamin C-rich fruits or supplements within 30 minutes after eating grilled items to block absorption. For home cooking, he suggested "diverse oil selection and appropriate temperature control." This includes using extra virgin olive oil or camellia oil for cold dishes and canola or rice bran oil for regular stir-frying. For high-temperature frying, pure canola oil with a high smoke point is recommended. Huang also advocated for "water stir-frying" as a healthier alternative to high-heat methods, involving blanching vegetables in water before lightly stir-frying them with a small amount of oil to prevent the release of harmful fumes.

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Diverse oil selection and appropriate temperature control are the highest daily oil control principles!