Choosing the right oils, solved!

5 standout cooking oils!

The truth is our bodies need a variety of natural fats for good health! Healthy fats are important for brain development, supply antioxidants like vitamin E, and add flavor and richness to food. However, different oils serve different purposes, and understanding them can be complicated. There are three areas you should pay attention when choosing oils. The first is the type of fat in the oil; the second is the processing or refining of the oil; and the third is the stability and heat-sensitivity of the oil.

1) All oils contain three types of fats in varying ratios: saturated, polyunsaturated, and monounsaturated. Monounsaturated and polyunsaturated fats are the “healthiest” because they can help lower bad cholesterol and reduce your risk for heart disease. These healthy proprieties are a result of the chemical structure of the oil. Monounsaturated fats are found in oils (olive, peanut, canola, avocado), nuts and seeds. Polyunsaturated fats are also found in nuts and seeds, but they are also found in many vegetable oils (grapeseed, safflower, corn, sunflower, soy, cottonseed), and fatty fish. Polyunsaturated fats have the additional property of containing linoleic (omega-6) and alpha-linolenic acid (omega-3) essential fatty acids that the body cannot produced.

solid v. liquid fat

Saturated fats, on the other hand, increase your risk for chronic diseases, like heart disease, because they can increase your bad cholesterol. These are found in high ratios in animal fats, like butter and cheese, and other solid fats like coconut and palm oil. A trick to remembering this is look at the fat at room temperature. If it’s a liquid, then it’s probably high in mono- and polyunsaturated fats; if it’s a solid (think butter!) then it’s higher in saturated fats.

2) You should pay attention to the processing of the oils because that can interfere with the quality and nutrition content. For example, a cold-pressed oil, such as olive, avocado, or walnut, is oil that is “pressed” from the seed, generally without the use of solvents. This is in contrast to harsher, chemically extracted oils, like canola or soy, that undergo treatments, which can negatively impact the taste, appearance, and nutritional integrity of the oil. After the pressing or extracting, oils can be left unrefined or can be further processed and refined. The refined oils, such as safflower, sunflower, and peanut oil, are strained and filtered with additional heat to remove particles. One of the results of refining oils is that the oil becomes stable and resilient to high temperature cooking.

 3) Stability of the oils you use is a third place to focus. The structure and chemical properties that make the mono- and polyunsaturated fats healthy are the same ones that make those oils unstable. Oils that are unstable can break down with exposure to light, air, and heat and easily go rancid. (This is why olive oils are normally solid in opaque or metal cans!). When cooking with oils you want to choose ones with a relatively high smoke point. When oil reaches its “smoke point,” when you can start to see smoking from the pan, the temperature of the oil is too high, and the oil begins to break down. Oils have different thresholds for the smoke point, some can withstand high heat and other reach the smoke point quickly. Reaching the smoke-point should be avoided because the by-products of the broken down oil can be cancer causing and damaging to your health. 

look for smoking

Despite having a reputation of being great cooking oil, olive oil should not be used with high heat, like frying, sautéing, etc. Though olive oil has a high percentage of monounsaturated fats (again heart-healthy and protective), it easily break down with heat. Therefore, olive oils are best used raw (on salads or dips) or with low heat.  On the other hand, canola oil is a good choice for cooking with high heat, as it has a naturally high smoke point. Canola oil once had the reputation of being unhealthy and harmful because it originated from rapeseed, which used to be high in a toxic fatty acid. However, canola oil is relatively free of that controversial fatty acid, and it is a healthy and safe choice. Other oils that are helpful when cooking with high heat include grapeseed oil, peanut oil, sesame oil, and safflower oil.

Choosing the right oils can make a difference in the nutrition and quality of food that you make with that oil. If possible, try to substitute mono or polyunsaturated oils for the saturated ones.  But, keep in mind that oil is very high in calories (1 teaspoon of oil is about 40 calories and almost 4.5 grams of fat). Recommendations are for 5-7 teaspoons of oil, total, per day. It can add up quickly, so be aware, and use portion control! Happy cooking!!

Cheat Sheet for Cooking with Oils

 

Oil	Type of fat	Heat for cooking					Characteristics and uses
		No	Low	Med.	Med- high	High
Almond, refined	MUFA	X	X	X	X	X	Clean, neutral flavor and a high-heat wonder.
Avocado, refined and unrefined	MUFA	X	X	X	X	X	Neutral flavor, lovely texture for dressings. Wonderful for searing meat, whipped potatoes and stir-fries.
Butter	SFA	X	X	X			Flavor varies depending on origins. Best blended with other oils for a higher smoke point to prevent burning.
Canola, refined	MUFA	X	X	X	X	X	Neutral flavor, good all-purpose oil.
Canola, unrefined	MUFA	X	X				Mild flavor, vibrant orange color.
Canola-olive oil blend	MUFA	X	X	X	X	X	Convenient for cooks who like olive oil but want higher heat tolerance.
Coconut (virgin/extra virgin), unrefined	SFA	X	X	*			Flavors range from neutral to mild. Good in soups, stews, curries and baked goods.
Ghee (clarified butter)	SFA	X	X	X	X		Clarifying butter removes moisture and particles to give higher heat tolerance. Often used in Indian cooking.
Grapeseed, refined	PUFA	X	X	X	X	X	Clean, neutral taste. Emerald green color.
Macadamia nut, unrefined	MUFA	X	X				Nutty, buttery flavor.
Olive (extra virgin) unrefined	MUFA	X	X	*			Wide range of flavors, depending on origin. Ideal for cold dishes, salads, pesto and dipping bread.
Peanut, refined	MUFA	X	X	*	*		A classic for tempura, fish, stir-fries and Asian dishes. Potential allergen. Heat tolerance can vary greatly.
Safflower, refined	PUFA	X	X	X	X	X	Mild flavor, good all-purpose oil.
Sesame, refined	PUFA	X	X	X	X	X	Adds light sesame flavor to seared meats, stir-fries.
Sesame (including toasted), unrefined	PUFA	X	X				Highly aromatic, nutty, best in dressings and sauces.
Sunflower (high oleic), refined	PUFA	X	X	X	X	X	Neutral, all-purpose oil, good source of vitamin E.
Sunflower, unrefined	PUFA	X	X	X	X	X	Rich flavor, best in cold dishes, good source of vitamin E.
Vegetable shortening (palm fruit), refined	SFA		X	X	X		Flavorless, good for vegan baked goods. Not hydrogenated (no trans fat).

SFA= saturated fatty acid, MUFA= monounsaturated fatty acid, PUFA = polyunsaturated fatty acid 

Source: "Choosing the Right Cooking Oil." PCC Natural Markets