Which cooking oil reduces the risk of cancer? Harvard's latest research reveals

As an important part of our daily diet, the health of edible oil has always attracted much attention. Traditionally, olive oil is considered to be the first choice for health because it is rich in monounsaturated fatty acids, but the nutritional value of other vegetable oils is also worth exploring.

Recently, a large-scale study led by Wang Dong of Harvard University published in the Journal of the American Medical Association Internal Medicine provided important evidence for this. This 33-year follow-up study covering 220,000 adults found that replacing animal oil (butter) with vegetable oil greatly reduced the risk of death!

Research process and findings

The study used data from three large databases, including the Nurses' Health Study, the Nurses' Health Study II, and the Health Professionals Follow-up Study. These studies included a total of 221,054 U.S. adults, who were followed for up to 33 years. During this period, a total of 50,932 people died, including 12,241 from cancer and 11,240 from cardiovascular disease.

The researchers divided the subjects into four equal groups according to their butter or vegetable oil intake. When analyzing the data, they adjusted for potential confounding factors such as age, gender, lifestyle, etc. to ensure the accuracy of the research results. In this way, the researchers were able to more accurately assess the relationship between different types of cooking oil and the risk of death.

The study found that there are significant differences in the health effects of consuming animal oils such as butter and vegetable oils. Research data show that people with a higher intake of butter have a 15% increased risk of total death, while increasing vegetable oil intake can reduce the risk of total death by 16%, while also reducing the risk of death from cancer and cardiovascular disease.

Among all types of vegetable oils, rapeseed oil, soybean oil and olive oil performed particularly well. Intake of 5 g more rapeseed oil per day can reduce the risk of total death by 15%, while soybean oil and olive oil can reduce it by 6% and 8% respectively. The study also pointed out that replacing butter with vegetable oil can bring more obvious health benefits. Data show that replacing 10 g of butter per day with the same amount of vegetable oil can reduce the risk of total death by 17%, and the risk of death from cancer can also be reduced by 17%.

These results suggest that long-term intake of animal oils such as butter may be detrimental to health and longevity, while increasing the intake of vegetable oils (especially rapeseed oil, soybean oil, and olive oil) and replacing part of the animal oils may help reduce the risk of premature death and prolong life.

Recommendations for choosing edible oils in your daily diet

1. Give priority to vegetable oil

Studies have shown that replacing animal oil with vegetable oil can reduce health risks. It is recommended to use more vegetable oils such as rapeseed oil and olive oil in daily cooking, and less animal oils such as butter and lard.

2. Diversify your oils

Different vegetable oils have different nutritional characteristics, so it is recommended to use them alternately. Olive oil is suitable for cold dishes, rapeseed oil is suitable for stir-frying, and soybean oil and sunflower oil are suitable for medium and low temperature cooking. Avoid eating only one type of oil for a long time.

3. Control the amount of oil used

Even if it is healthy fat, excessive intake will increase the calorie burden. It is recommended that no more than 25 to 30 grams (about 2 to 3 tablespoons) of edible oil be consumed per day.

4. Pay attention to cooking methods

High-temperature frying can easily destroy the nutrients in fats and produce harmful substances. It is recommended to use gentle methods such as steaming, boiling, and stewing, or low-temperature quick stir-frying.

5. Choose high-quality oil

When purchasing, choose "cold pressed" or "virgin" oil, such as extra virgin olive oil; choose "double low" rapeseed oil (low erucic acid, low glucosinolate), and avoid hydrogenated vegetable oils.

6. Maintain an overall balanced diet

Healthy use of oil is only part of a healthy diet. You should also eat more vegetables, fruits, whole grains and high-quality protein to achieve comprehensive nutrition.

In conclusion, this study from Harvard University provides us with important information about the relationship between cooking oil and the risk of death. In our daily diet, we should focus on choosing healthy cooking oils and maintain a balanced diet to promote health and prevent disease. Remember, a healthy life starts with "oil"!

Reference: ZhangY, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMAIntern Med. Published online March 6, 2025.