What Oil is Healthiest for Cooking?
Contents
Smoke Points and Why They Matter
Put simply, the smoke point of an oil is the temperature at which it begins, well, smoking. At one time or another, we’ve likely all left a little oil warming in a pan, only to realize minutes later that the kitchen is getting smoky as that oil burns. This is what we want to avoid because oil that is smoking is bad news for health (and your pan, probably). The reason oils smoke is because they contain various minerals and flavor compounds that burn at high heat. When the oils breaks down and these compounds burn, they can give rise to chemicals that make food taste bitter or burnt. These chemicals can also have negative health effects and cooking an oil above its smoke point generates free radicals that can damage your cells and tissues. The higher the level of free fatty acids in a fat or oil, the lower the smoke point because free fatty acids are less stable than bound fatty acids. Older oils have a lower smoke point than fresher oils, which is one reason why buying in bulk doesn’t always make sense for cooking oils.Heat tolerance of cooking oils
In general, refined vegetable oils such as high-oleic safflower or sunflower oils can be heated to 500°F (280°C) or above. Refined corn oil, peanut oil or soy oil can be heated to around 450°F (230°C). Unrefined vegetable oils should be used at temperatures below 225°F (105°C). These oils include unrefined canola, flaxseed, safflower and sunflower. Vegetable shortening will smoke at around 325°F (163°C), and butter at around 350°F (176°C). Lard will start smoking between 360°F and 400°F (182°C and 204°C).Is Extra Virgin, Cold-Pressed, Unrefined Oil Better?
Oils labeled as cold-pressed, raw, virgin, or unrefined are those that are extracted using low or no heat processes and immediately bottled, along with all their minerals, enzymes, and other nutrients. These unrefined oils are more prone to breaking down and going rancid when exposed to high heat, air, and light, so are best bought in smaller quantities in opaque glass bottles and stored in a cool, dark cupboard or the refrigerator. They should be used for finishing drizzles, salad dressings, or, at a stretch, very low heat cooking. Top-Tip – If you’re looking for the best of the best in culinary oils, check to see if an oil is extracted without hexanes. Cold-pressing is far better for health as it preserves many of the beneficial constituents of an oil without introducing potentially toxic chemicals.High-Temperature Cooking Oils
‘Raw’ oils tend to contain more of the minerals and flavor molecules and compounds that reduce the oils’ smoke point. In contrast, clarified or refined oils, such as refined coconut oil and ghee (clarified butter), have had many of these minerals and flavor compounds removed, so they can withstand higher heat without beginning to burn. Cooking oils that are stable at high temperatures are your best bet for searing, sautéing and frying as these are all high-heat cooking methods. These oils have little flavor, however, which is why it’s best to reserve them for these types of cooking rather than for, say, making a salad dressing or spreading on your bagel in the morning. Some options for neutral oils with smoke points over 400 degrees Fahrenheit include refined:- Peanut oil
- Vegetable oil
- Canola oil
- Safflower oil
- Corn oil.
So you haven’t heard of tea seed oil? 485 degree smoke point, high linoleic acid and Oleic acids, vitamins A,B,D, E, no trans fat, contains squalenes and flavonoids. By far the best choice for high heat cooking!
What do you think about pure light oil for cooking and frying?