Are You Afraid Of Cooking With Oil?
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In my home, oils are an essential part of cooking. The base of a good sauce or stir-fry always begins with oil for me. I feel it lends a richness to the dish and a sense of completion when oil separates from the rest of the ingredients at the very end.
Origin of Oils
Oils have been used for cooking purposes since very early times. Nuts (how long do nuts last?) and seeds (how long do seeds last?) would be ground to a paste and boiled. The fats would separate at the top during this process and skimmed to give oil and fat that could be stored. The Japanese and Chinese extracted soy oil as early as 2000 B.C. Olive oil originated from Europe in 3000B.C. In Africa, coconut pulp was boiled and the resulting oil was skimmed off.
Here in the Americas, peanuts and sunflower seeds were mostly used to extract oils. With the advancements in extraction technology, many varieties of oils are now being produced.
There was a time in the 90’s when consuming oils and fats was shamed to an extent that people completely skipped oils in their daily diets, in a quest to stay healthy.
The public blamed oils for the rapid rise in obesity in our country. What they did not understand was that obesity isn't a result of consuming oils, but a mix of consuming fried foods (What wine goes well with fried foods?) and a host of other lifestyle factors. I remember growing up, I would sneakily spoon out all the oil out of my mum's bowl of curry.
Now, of course oils should only be had in moderation, but that goes for every other food group. But there are some that are better than the others. So, what is it that makes some oils healthier than the others? How can you choose the best oil for yourself and your family?
What Should You Look For In A Cooking Oil?
The ratio of the different kinds of fats that make up an oil. That's what we want to watch. Monounsaturated and polyunsaturated fats. These are the fats that link to a lower risk of stroke, obesity, and cardiovascular disease. When compared to the saturated fats, they can increase LDL or low density lipoproteins, that are known for causing heart disease
The other point of concern when choosing an oil is the type of cooking.
High-heat cooking needs oil with a high smoke point.
Low smoke point oils will burn out at high temperatures releasing free radicals and toxic smoke which is really not good for us. Low smoke oils are best suited for drizzling purposes.
You will notice that the less refined or processed the oils are, the lower their smoking point is. Deep frying oils are therefore the more refined ones which should be avoided in big amounts.
Going by these properties, I have made a list of oils starting with the lowest smoking point ones so next time you are cooking with oil, you are confident of what you are using and how it will affect your food!
Extra-Virgin Olive Oil
I cannot tell you enough how good this oil is. I honestly feel it is an elixir of youth and health. Along with a high percentage of monounsaturated and polyunsaturated fats, EVOO also has antioxidants and polyphenols that fight against cell damage. EVOO is also the only oil that contains oleocanthal, an anti inflammatory compound. Studies in 2014 of 7000 men and women proved that 1 tablespoon of extra virgin olive oil reduced cardiovascular diseases by 10 percent when had daily.
In the kitchen, EVOO is best used for finishing your salads or drizzling over bean or pasta dishes. It has a sharp peppery note, almost bitter.
If you do wish to cook with it though, you will have to opt for the pure olive oil. Pure olive oil is processed so the smoke point goes up to 465 degrees F. While it may not retain its properties in a processed state, it is great for high-heat frying.
A side note I would like to share here about Olive oil, not related to food is that this oil is AH-MAZING for your joints, For thousands of years, traditional practices have used olive oil as a massage oil for relieving body and joint pain. Only recently has it come to light that oleuropein, hydroxytyrosol and lignans- the active compounds in Extra Virgin Olive Oil are effective in reducing joint damage and strengthening joints.
Texas Hill Country Olive Company and Grape Vine Olive Oil Company in Texas have some really flavorful and authentic extra virgin olive oils going on, do check them out!
Avocado Oil
Avocado (how long does avocado last?) oil is like the latest fad in cooking oils there is.
It has a good balance of monounsaturated and polyunsaturated fatty acids. Coincidentally it has the highest monounsaturated fats among oils.
Avocado oil is also rich in vitamin E, so there is another reason to try it. Unlike EVOO, it has a slightly higher smoking point of 375 F, so you can use avocado oil for moderate to high heat cooking like stir frys.
A kitchen tip would be to store avocado oil in the fridge so it lasts longer. It will typically run up to a year.
Flax Seed Oil
This is one really interesting oil that has recently come to the forefront. Flax seed oil has a very low smoke point of 225 F, so don't use it for cooking at all.
Only use it for drizzling as a finishing addition. This oil is high in omega 3 fatty acids so it is a very good alternative for those who don't eat fish.
Flax seed oil is easily oxidized by exposure to light and the fatty acids go rancid at room temperature.
So make sure to keep the oil in a dark cold place, preferably in a dark bottle in the fridge. The omega 3’s contain alpha-linolenic acid (ALA) which is converted into EPA and DHA. EPA and DHA are used to protect cell membranes in your body.
ALA rich diets are really helpful in lowering the risks of heart attacks, reduces inflammation and promotes blood vessel health.
Coconut Oil
Coconut oil has come into the limelight recently as a health food. I see on a daily basis at least 2 posts regarding the benefits of coconut oil on my social media posts. Sometimes as a mouth cleanser or as a cream to add to your beauty regime. Though it has always been used abundantly in Indian and Asian cooking, it is only recently catching up in the Western diet.
The light, milky and refreshing coconut meat packed with protein is my favorite snack. But coming back to the oil, unrefined coconut oil is made up mostly of medium-chain triglyceride saturated fats. MCT’s are metabolized faster by our bodies than long-chain triglyceride saturated fats.
Cold-pressed virgin coconut oil contains lauric acid and caprillic acid that are known for their antiviral and antimicrobial properties. With a smoke point of 350F, it can easily be used for medium heat cooking.
Canola Oil
Hearing the term ‘canola oil’ will surely ring danger bells in many people's minds. But it is actually not as bad as it is made out to be. Canola oil comes from a kind of a rapeseed and has a neutral flavor, similar to that of vegetable oil (how long does vegetable oil last?).
It has a good amount of monounsaturated fats and a generous composition of polyunsaturated fats.
Canola oil is considered to be ‘bad’ for 2 reasons. One is that people often related canola oil to deep-fried food. Which is kind of appropriate as canola oil has a high smoking point of 400F. Second, most of the canola oil found in the USA is highly processed and refined, meaning it has lost most of its beneficial properties.
So, if you are looking for a healthy oil for high-heat cooking, opt for unrefined canola oil.
How Do We Choose The Right Cooking Oil?
There are seemingly endless options when it comes to choosing the right oils for cooking. Apart from the smoking point, there are some other factors to keep in mind when you pick out a can of oil.
Flavorful or Neutral Oil: Oils like sesame, hemp and coconut oil have distinct flavors which add another layer of deliciousness to the dishes they go into. These oils are best suited for stir frys or sauteing . If you do not want the taste of oils to lend an unwanted dimension to the food, opt for neutral oils with no taste like sunflower, canola or corn oil. Neutral oils also tend to have a higher smoking point.
Unrefined or Refined Oil: Once the oil is extracted, it is either bottled immediately or refined further. The unrefined oils maintain their original smoke points and beneficial properties. Meanwhile, refined oils are filtered or bleached or even heated to remove any active compounds that may breakdown. So, the refined oils have longer shelf life and higher smoke points.
Omega-3 or Omega-6 fatty acids: Both fatty acids are needed in equal ratios to maintain good health. However Omega-3 oils are anti-inflammatory and reduce risks of stroke whereas Omega-6 acids are better off had in smaller quantities.
Saturated and Unsaturated Fats: Processed foods are high in saturated fats. Also found in meat and coconut oil, saturated fats should be consumed sparingly. Unsaturated fats are conversely much better for you. Nuts and seeds are high in unsaturated fats, and are much healthier choices for you.
With the power of well-sourced information, you can be empowered to make the right choices for you and your family. So, don’t be afraid and pick your favorite oils and get cooking!
