All About Cooking Oils
All About Cooking Oils
Oil
Oil is a purified fat taken from plant material. It is commonly used in cooking and recipe preparations.
Fats
Fats are one of the three main macronutrient groups in human diet, along with carbohydrates and proteins. A good amount of healthy fat is an essential part of a balanced diet.
Types of Fats
The building blocks of fats are fatty acids. There are 2 main types of fatty acids:
UNSATURATED FATS
About
Unsaturated fats are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, decrease the risk of heart disease, balance blood sugar, normalize blood clotting, decrease LDL cholesterol (bad cholesterol), raise HDL (good cholesterol), contribute to brain health and play a number of other beneficial roles.
Sources
Unsaturated fats are mainly found in plant foods.
Chemical Structure
Saturated fat is a type of fat in which the fatty acid chains have all single bonds.
Types
Monounsaturated fats
Polyunsaturated fats
SATURATED FATS
About
Eating too much saturated fats has been linked to an increase in "bad" LDL cholesterol in the blood, which can increase the risk of heart disease and stroke. However, not all saturated fat is bad for us as not all of it is the same. Avoid: palmitic acid. Include: stearic, lauric, capric and caprylic acid.
Sources
Saturated fats are mainly found in animal foods, but a few plant foods are also high in saturated fats (coconut oil, palms oil and cacao butter).
Chemical Structure
An unsaturated fatty acid contains one or more double bonds between carbon atoms in its hydrocarbon chain.
Types
Trans fats
The Role of Healthy Fats in a Balanced Diet
Critical for effective brain function
Reduce inflammation
Strengthen immune system
Promote stronger skin, hair and nails
Support heart health
Increase bone health
Assist with the absorption of fat-soluble vitamins (A, D, E and K)
Not all Fats are Created Equal
The health benefits of oils depend on:
The type of fat in each oil
How the oil is processed
How the oil is used in the kitchen (the smoke point)
Type of Fat in each Oil
Oils are never comprised of just one type of fat. Instead, they are made up of a variety of fatty acids in differing amounts. Oils are classified based on the predominant fat:
UNSATURATED
Monounsaturated
Olive, avocado, canola, almond, and peanut oils
Omega-3 polyunsaturated
Flaxseed oil
Omega-6 polyunsaturated
Corn, soybean, grapeseed, safflower, sunflower, hemp, walnut, and cottonseed oils
SATURATED
Saturated
Coconut and palm oils
*Best choice: To help combat inflammation, choose oils that are higher in monounsaturated or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.
Labels
Organic
Organic oil is produced with organic processes, meaning that the plants have been cultivated without chemical-synthetic fertilizers, plant protection products and soil herbicides.
Cold-pressed
Cold-pressed oils are produced by crushing or pressing the seed or nut and forcing out the oil without the use of heat during extraction. This is considered a much healthier option and tends to taste more like the source of the oil because the oil hasn’t been stripped of its natural nutrients, antioxidants and flavors.
Unrefined
Unrefined oils use minimal heat and do not include bleaching, deodorizing or chemicals.
Refined
Refined oils have been processed through heat, color stripping (bleaching), deodorizing and other refining processes.
Extra Virgin
Extra virgin oil is the purest and highest grade oil. These are oils that are obtained from 100% natural, unspoiled plant juice and have gone through no chemical treatment. To be classified as extra virgin oil, the oil has to have an acidity level below 0.8 percent. The lower the acidity level, the higher the quality of oil. Most importantly, the oil must taste really good. This type of oil is difficult to obtain because of the high standards of extraction required (the olive must be in perfect condition and at this optimum ripening to obtain unmatched taste and aroma).
Virgin
Virgin oil is made using the same process as extra virgin oil, but it is of lower quality. It is still a healthy oil, but due to the higher acidity levels (max acidity of 2 percent), their beneficial health properties are reduced and so is the flavour.
*Best choice: Organic, unrefined, cold-pressed and extra virgin oils.
Smoke Point
Heat can change the fatty acid profile in cooking oils. Every oil has a smoke point, above which the oil starts to burn and oxidize. This affects the flavor and the nutrient profile, and creates highly reactive compounds called free radicals, which can damage healthy cells, increase inflammation and can make you more vulnerable to a whole range of diseases (Alzheimer’s disease, diabetes, heart disease, and cancer). So, no matter which oil you choose, when trying to combat inflammation, don't heat the oil past its smoke point (Even the cleanest oils can counteract their own healthful effects if cooked past their smoke point).
Oil Smoke Point
(Celsius)
Refined Avocado Oil (270)
Safflower Oil (266)
Palm oil (235)
Soybean Oil (234)
Rice Bran Oil (232)
Refined Olive Oil (242)
Peanut Oil (232)
Corn Oil (232)
Refined Coconut Oil (232)
Refined Sunflower Oil (232)
Refined Sesame Oil (232)
Almond Oil (221)
Refined vegetable oil (220)
Cottonseed (216)
Vegetable Oil (205)
Refined Canola Oil (204)
Refined Walnut Oil (204)
Grapeseed Oil (199)
Virgin Olive Oil (199)
Macadamia nut oil (199)
Extra Virgin Olive Oil (191)
Unrefined Avocado Oil (190)
Unrefined Sesame Oil (177)
Extra Virgin Coconut Oil (177)
Hempseed Oil (165)
Walnut (160)
Flaxseed Oil (107)
Cooking Temp
(Celsius)
High heat
(232 — 343)
For frying, stir-frying, broiling and grilling.
Medium heat
(162 — 231)
For baking, sautéing and simmering.
Low heat
(107 — 161)
For poaching, slow-cooking, reductions and extended simmers or broils.
No heat oils
For cold use
*Best Choice: You can use a variety of oils for different purposes, but for the best anti-inflammatory potential, make sure your kitchen has a bottle of extra virgin olive oil or avocado oil for everyday cooking, and flaxseed oil for cold dishes and dressings.
Choosing the Perfect Oil
When it comes to choosing the right oil, it is important to take various factors into consideration, including the type of fat in each oil, how the oil has been processed and the smoke point of the oil.
Choose
Type of Oil
High in unsaturated fat (monounsaturated fat or omega-3 polyunsaturated fat)
Rich in fat-soluble vitamins
Process
Cold-pressed
Unrefined
Organic
Extra virgin
Smoke Point
Resistant to high heat
Avoid
Type of Oil
High in saturated fat
High in omega-6 fat
Inflammatory
Process
Refined
Bleached
Deodorized
Smoke Point
Oxidizes when heated
Best Oils
For high-heat cooking
Avocado oil
Coconut oil
For medium-heat cooking
Almond oil
Virgin olive oil
Extra virgin olive oil
Macadamia nut
For low-heat cooking
Walnut oil
Hemp oil
For cold dishes
Flaxseed oil
Worst Oils
Corn oil
Soybean oil
Peanut oil
Canola oil
Sunflower oil
Palm oil
Safflower oil
Cottonseed oils
Vegetable oil
Margarine
Preserving Oils
Store them in a cool, dark and dry place for best conservation.