We all know that certain oils are healthier than others, but your oil health goes beyond just the type. The health of your oil can be related to how you use it too.
Each type of oil has what is called a “smoke point.” The smoke point is the specific temperature at which the oil starts to break down…or in more technical terms, its molecular structure begins to change. These molecular changes result in changes in flavor, as well as changes in nutritional value…specifically, the nutritional value of the oil starts to degrade; changing what once may have been considered an especially healthy oil (such as Olive
or Flaxseed which is rich in Omega-3s), into one that is unhealthy.
| Heat During Cooking |
Oil | Best Use |
|---|---|---|
| No-Heat | Flaxseed | Salads |
| Low to Moderate | Coconut | Baking (low heat) Light Sautéing Pressure Cooking Salads |
| Corn | ||
| Olive | ||
| Peanut | ||
| Sesame | ||
| Walnut | ||
| Medium Heat | Macadamia Nut | Baking (medium heat) Sautéing Stir-Fry |
| Safflower | ||
| Canola | ||
| High Heat | Avocado | Deep Browning Deep-Frying Searing |
| Grapeseed | ||
| Sunflower | ||
| Soybean / Soy |
The higher an oil’s smoke point, the higher the temperature the oil can withstand. As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance. Here is a quick guide for the next time you reach for your favorite oil.
Note that the above table represents oils that are refined. Most oils we buy are refined. Refined oils tend to have much higher smoke points than their unrefined counterparts. They also differ in nutrition and flavor. Unrefined oils are more nutritious (some of oils’ nutrients are removed during the refining process) and they tend to be much richer in flavor. For instance, unrefined peanut oil will smell and taste just like peanuts, while refined peanut oil will have a lighter smell and taste.
When it comes to extremely high heat cooking, always choose oils which are refined. If, however, you are anxious to have a salad with a rich taste, splurge on the unrefined variety if your palate so desires!
What is your favorite oil to cook with?
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