{"id":5390,"date":"2014-09-26T17:18:27","date_gmt":"2014-09-26T21:18:27","guid":{"rendered":"http:\/\/68.183.58.104\/learn\/?p=5390"},"modified":"2021-06-30T15:52:55","modified_gmt":"2021-06-30T19:52:55","slug":"quick-guide-cooking-oils","status":"publish","type":"post","link":"https:\/\/peachvitamins.com\/learn\/quick-guide-cooking-oils\/","title":{"rendered":"A Quick Guide To The Best Cooking Oils"},"content":{"rendered":"

Each cooking oil has its own unique taste and chemical makeup.<\/span><\/h2>\n

We all try to eat clean by finding and shopping for the freshest vegetables, natural or organic meats for our families. But using poor-quality cooking oil to prepare these top-shelf ingredients is like buying a Maserati and putting low-grade gas in it\u2014you won\u2019t get all the performance you paid for.Besides taste and composition (monounsaturated versus polyunsaturated fats, for example), an important variable between cooking oils is smoke point, the temperature at which oil starts to smoke. This is the point at which oil oxidizes, creating harmful free radicals and toxic fumes. In general, oils that are more refined, or processed, tend to have higher smoke points; the higher the smoke point, the hotter the cooking temperature it can stand.<\/span>It also helps to know that you should add food to the pan \u201cwhen the oil is shimmering,\u201d says Pat Weaver, food service director of the Bozeman, Montana Community Food Co-op. \u201cWhen the oil is heating up, there\u2019s a point right before it smokes where it gets active in the pan and kind of shimmers. That\u2019s when you want to add the food.\u201d<\/span><\/span><\/p>\n

OIL SMOKE POINTS<\/p>\n\n\n\n\n\n\n
OILS<\/td>\nSMOKE POINT<\/td>\nPURPOSE<\/td>\n<\/tr>\n
avocado, canola, peanut<\/td>\nHigh (425-510\u00b0F)<\/td>\nStir-frying, searing and high-heat cooking<\/td>\n<\/tr>\n
olive, sesame (unrefined)<\/td>\nMedium (280-360\u00b0F)<\/td>\nLight saut\u00e9ing, sauces, salad dressings<\/td>\n<\/tr>\n
coconut, grape seed, macadamia nut<\/td>\nMedium High(360-425\u00b0F)<\/td>\nStir-frying or saut\u00e9ing at medium-high heat, baking<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0Here is a comparison list of oils about their benefits and smoke points.<\/strong><\/p>\n

<\/span><\/p>\n

<\/h2>\n

Canola Oil<\/h4>\n

Canola is an all-purpose oil with a high smoke point. \u201cIt\u2019s excellent for baking, cooking, saut\u00e9ing or frying,\u201d says Heidi McIndoo, MS RD LDN, author of The Complete Idiot’s Guide to 200-300-400 Calorie Meals (ALPHA). \u201cAlso there\u2019s little to no flavor so it doesn\u2019t take over a dish.<\/span><\/p>\n

Canola is an all-purpose oil with a high smoke point. \u201cIt\u2019s excellent for baking, cooking, saut\u00e9ing or frying,\u201d says Heidi McIndoo, MS RD LDN, author of The Complete Idiot’s Guide to 200-300-400 Calorie Meals (ALPHA). \u201cAlso there\u2019s little to no flavor so it doesn\u2019t take over a dish.We use canola oil in many of our prepared foods because it\u2019s more available and affordable, but I\u2019ve had to answer a lot of customer concerns,\u201d he explains. More than 90% of canola oil is highly processed and made from genetically modified (GMO) rapeseed. Weaver gets around this by buying certified organic canola oil. \u201cNow we know we aren\u2019t using GMOs and we are offering a healthy oil, and that feels right,\u201d he says.<\/span>
\n\u00a0<\/span><\/p>\n

Olive Oil<\/span><\/strong><\/span><\/p>\n

<\/span><\/h2>\n

The king of heart-healthy Medi\u00adterranean cooking, olive oil supplies monounsaturated fats and is low in saturated fat, and has anti-inflammatory properties. Studies have shown that diets rich in olive oil can contribute to a decline in cardiovascular disorders, including hypertension and stroke, thanks to its cholesterol-lowering capacity. It also has a good balance of omega-6 and -3 and is rich in vitamins E and K.<\/span><\/p>\n

Many home chefs tend to use olive oil as an all-around choice in the kitchen, but it has a low smoke point. \u201cYou really should never use olive oil for cooking,\u201d suggests Elizabeth Nyland, author of Cooking with Coconut Oil (Countryman Press). \u201cIt\u2019s very delicate and destroyed so easily under heat, so I always recommend using it to finish off a dish or in dressings.\u201d Nyland describes the flavor as \u201cgrassy\u201d initially, with a slightly peppery finish, but it varies widely. \u201cThe flavor depends on where they are from, what region, and how it\u2019s pressed,\u201d she notes. Extra virgin is the most flavorful, and the most delicate.<\/span><\/p>\n

Coconut Oil<\/span><\/h2>\n

Health practitioners have warned us against saturated fats for years now. So why then is coconut oil, which contains about 92% saturated fat, so high on the health food chain? \u201cCoconut oil is a plant-based fat with no unhealthy cholesterol, meaning it occurs naturally as opposed to those man-made hydrogenized saturated fats found in most processed foods,\u201d Nyland explains. \u201cIt\u2019s a nutrient-rich, healthy fat with so many other benefits.\u201d<\/span><\/p>\n

Made from pressing the dried flesh of the coconut, coconut oil is one of the richest sources of lauric acid, a fatty acid believed to have antimicrobial properties and to boost the immune system. Nyland explains that it is also rich in polyphenols, antioxidant substances that have been shown to prevent such degenerative ailments as cardiovascular disease and cancer.<\/span><\/p>\n

In addition to its health benefits, coconut oil has a medium-high smoke point. \u201cYou can pretty much cook anything with it,\u201d Nyland says. \u201cIt has a slight coconut flavor, but that neutralizes in cooking.\u201d She rubs it all over chicken before roasting, uses it for baking and stir-fries, and slathers it on in place of butter.<\/span><\/p>\n

Avocado Oil<\/span><\/h2>\n

Avocado oil is made from the pressed flesh of the nutrient-rich avocado. It is known for its high levels of healthy monounsaturated fats, which can lower LDLs and raise good cholesterol levels. Avocado oil is also high in phytosterol, a compound found in plants that studies have shown to decrease some cancer risks and lower LDL levels, among other health benefits.<\/span><\/p>\n

Avocado oil has a high smoke point and therefore can be used in most forms of cooking. \u201cIt can be one of the best cooking oils, even for deep frying,\u201d Nyland says. \u201cBut we\u2019re not going to see it in most restaurants yet because it\u2019s more expensive and not as readily available.\u201d As far as taste goes? \u201cIt\u2019s pretty neutral, with a very faint avocado smell,\u201d she explains. \u201cBut the flavor is so light that it can be used in anything from muffins to stir-fries.\u201d<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u00a0Macadamia Oil<\/span><\/strong><\/span><\/p>\n

The exotic, tropical flavors of the macadamia\u2014with its sweet, buttery flesh\u2014make it more like a treat than a go-to snack nut. Macadamia nut oil follows suit.<\/span><\/p>\n

On the more expensive end of the oil spectrum, macadamia nut oil can be used in similar fashion to olive oil, and is a great gourmet addition to salad dre<\/span><\/p>\n

ssings. However, it has a higher smoke point than olive oil. That makes it good for high-heat baking and saut\u00e9ing, where it adds a rich, bold, buttery flavor to a dish.<\/span><\/p>\n

Macadamia nut oil has the highest levels of monounsaturated fat among cooking oils, along with high levels of beneficial omega-3s. It has also been shown to reduce inflammation and protect against heart disease and stroke.<\/span><\/p>\n

Nyland explains that macadamia nut oil is one of the few oils allowed on the popular Paleo diet, which doesn’t include highly processed carb-based foods. \u201cI use it where most people would use canola oil in baking, because it\u2019s a great flavorful substitute,\u201d Nyland says. \u201cIt holds onto the flavor of the macadamia nut with a subtle sweet taste.\u201d<\/span><\/p>\n

Grape Seed Oil<\/strong><\/span><\/p>\n

Grape seeds contain oil? It\u2019s true: With the right technology, oil can be pressed from seeds left over after the winemaking process.<\/span><\/p>\n

Unlike many other oils, grape seed oil has low levels of monounsaturated fat (17% compared to 84% in macadamia nut oil) and very high levels of polyunsaturated fat. Known as the other healthy fat, polyunsaturated fat is believed to similarly decrease bad cholesterol levels, benefitting cardiovascular health.<\/span><\/p>\n

Grape seed oil also contains high levels of omega-6, which can be problematic. \u201cThe Paleo diet doesn\u2019t include any omega-6 seed oil because it causes inflammation in the body,\u201d Nyland says.<\/span>
\n Research backs her up. Although essential for many bodily functions, omega-6 that isn\u2019t balanced out by omega-3\u2014a common occurrence in the standard modern diet, which does not contain adequate omega-3\u2014can promote inflammation and has been shown to contribute to chronic pain syndromes. But in small doses (as is recommended with all oils), McIndoo says grape seed oil can be a great option for higher-heat saut\u00e9ing and baking in place of olive oil due to its higher smoke point.<\/span><\/p>\n

Peanut Oil<\/strong><\/span><\/p>\n

Deep-fried food is on the no-no list when it comes to healthy eating, but many people consider it a rare treat. If so, peanut oil would be the go-to option.<\/span><\/p>\n

Made from steam-cooked pressed peanuts (technically a legume as opposed to a nut), many fast-food chains have switched over to peanut oil to make French fries, and most Chinese restaurants use it exclusively. \u201cPeanut oil is high in unsaturated fats like olive oil,\u201d McIndoo says. \u201cIt has a very high smoke point, which is why it\u2019s usually used\u00a0for frying.\u201d<\/span><\/p>\n

Peanut oil has a balance of mono- and polyunsaturated fats, which means it also has a good balance of omega-3s and -6s. Peanut oil has a mild flavor that doesn\u2019t tend to take on or absorb the other flavors of the food that is cooked in it.<\/span><\/p>\n

Because peanut oil is refined and processed under high heat, which removes the peanut protein, those with peanut allergies can usually tolerate food fried in peanut oil, according to the American College of Allergy, Asthma, & Immunology. (People who are highly allergic to peanuts should check with their practitioners before indulging.)<\/span><\/p>\n

Sesame Oil<\/strong><\/span><\/p>\n

Used frequently in Asian cuisines, sesame oil\u2014especially the toasted version\u2014adds an undeniable flair to a dish.<\/span><\/p>\n

\u201cSesame oil is a great example of one that has a low smoke point but can add immense flavor,\u201d Weaver says. \u201cFor something like a stir-fry, you can add it after you’ve fried up the vegetables so it doesn\u2019t heat up much.\u201d<\/span><\/p>\n

Made from pressed sesame seeds, this oil comes in two varieties. Light sesame oil, made from untoasted seeds, has a milder nutty flavor and can be used more liberally. Dark sesame oil, made from toasted seeds, has a bolder flavor, and should be used more sparingly to finish off<\/span>
\n a dish.<\/span><\/p>\n

Aside from its use in stir-fries, sesame oil is a great addition to Asian-inspired salads and noodle dishes. Sesame seed oil has a good balance of poly- and monounsaturated fats and is low in saturated fat. It also boasts high levels of vitamin E and other antioxidants.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Each cooking oil has its own unique taste and chemical makeup. We all try to eat clean by finding and shopping for the freshest vegetables, natural or organic meats for our families. But using poor-quality cooking oil to prepare these top-shelf ingredients is like buying a Maserati and putting low-grade gas in it\u2014you won\u2019t get … Continued<\/a><\/p>\n","protected":false},"author":4,"featured_media":5395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1274,8535],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/posts\/5390"}],"collection":[{"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/comments?post=5390"}],"version-history":[{"count":0,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/posts\/5390\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/media\/5395"}],"wp:attachment":[{"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/media?parent=5390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/categories?post=5390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peachvitamins.com\/learn\/wp-json\/wp\/v2\/tags?post=5390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}