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All About Cooking Oils
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 Oils
to avoid for better health
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 While all oils are pure fat, not all fats are created equal.
I won't get into details here, but saturated and trans-fatty acids seem to be
the culprits if you have health concerns. Margarine
or Trans Fat Partially hydrogenated
vegetable oils contain TRANS
fatty acids. Read your food
labels, if it says, "partially
hydrogenated," try
to avoid them. They are
present in all commercially
made doughnuts, crackers,
cookies, pastries, deep-fat
fried foods (including those
from all major "fast-food"
chains), potato and corn
chips, imitation cheeses,
and confectionery fats found
in frosting and candies.
All of them have unsaturated
fats which can be damaged
at high temperature and
converted to a trans fat. Look for fats labeled super-unsaturated (like flax seed) or
monounsaturated (like olive and canola oil). Polyunsaturated oils are also
healthy choices.
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Smoke point is the temperature to which
an oil can be heated before it smokes and
discolors—indications of decomposition.
If you are cooking with oil and
it begins to smoke, you have reached its smoke point. At the smoke point, the
oil begins to emit unpleasant odors and impart unsavory flavors to your meal.
Watch out for the smoke point signs as it means you are getting close
to the flash point, which is when the oil can erupt into flames. Knowing the smoke point
warn you about the flash point and fire points.
At the flash point, there are tiny wisps of flame; at the
fire point a fire is blazing. The best oils for cooking and frying are those that have a high smoking point –
that is, they can be heated to high temperatures before burning.
A
number of factors will decrease the smoke
point of any fat:
- Combination of vegetable oils in
products
- Presence of foreign properties (batter)
- Temperature to which oil is heated
- Presence of salt
- Number of times oil is used
- Length of time oil is heated
- Storage of oil (exposure to oxygen,
light, temperature)
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"Flash" And "Fire" Points
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Other heat points for fats include "flash" and "fire" points at 600 and 700
degrees, respectively. Do not put out an oil fire with water, the water will splatter the burning
oil and spread it more quickly. Smother the fire with a tight-fitting lid.
If the
fire has spread outside the pan, suffocate
it with baking soda or a fire extinguisher
formulated for oil fires.
Cooking oil that has reached boiling
point (bubbling) is very dangerous.
If the oil starts to boil, remove it
from the heat source immediately. Simply
turning off the heat source may not
be enough to reduce the heat immediately
for electric appliances, or cook
tops because they retain heat even
after they are turned off. An oil reaches its flash point
at about 600°F.
when tiny wisps of fire begin to leap
from its surface. If the oil is heated
to its fire point 700° F. for most oils, its
surface will start vaporising and spontaneously
ignite, surging up and out almost instantly.
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The most accurate method of testing the temperature of oil for deep-frying is a
deep-fat thermometer. Make sure the bulb of your thermometer is completely immersed in the oil, but
not touching the bottom of the pan. Otherwise, the reading could be affected. If you don’t have one, use the
age-old method of dropping a square of bread into the hot oil; if it rises to the surface crackling and
frying, the oil's hot enough. If it browns
uniformly in:
- 60 seconds, the temperature is 350 to 365°F
- 40 seconds, the
temperature is about 365 to 382°F
- 20 seconds, the temperature is about 382 to
390°F
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The oil or fat you use for deep-frying should have a high smoke point — the
temperature to which it can be heated without smoking. Butter and margarine have
low smoke points, so they aren’t good for frying but work for light sauteing. The best
oils for deep-frying and high temperatures are refined
safflower and sunflower oils, peanut, safflower and soy oils. Refined almond, avocado and cottonseed oil are
also great if you can find and afford them, and canola oil is usually not a
problem either.
Remove food particles from used deep-frying oil by straining it through a coffee
filter, or a sieve or funnel lined with a double layer of cheesecloth. Cover,
tightly seal and refrigerate strained oil; it can then be used one more time.
The temperature of the fat is all-important if the fat isn’t hot enough, food will
absorb fat and be greasy, oils that can't take the heat will get too hot, and burn.
The normal temperature range for frying
is 325°F to 375°F, however, it'd quite
likely that higher temperatures of 375°F
to 400°F also are used. Most foods cook
rapidly in the 325°F to 375°F range
and develop a golden color, crisp texture
and good flavor. High-temperature frying
leads to thinner crusts and less oil
absorption. Foods fried in this normal
temperature range absorb 8 to 25 percent
oil. Frying time is longer at lower
temperatures. Frying at lower temperatures
results in lighter color, less flavor
development and increased oil absorption.
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Refined Oils are extracted from clean
oilseed / oil cakes by solvent extraction
for further refining to produce clear
oil, free from rancidity and foreign
matter. These oils are used as medium
cooking oils (225°F - 350°F), high cooking
oils (350°F - 450°F), and deep-frying
oils (greater than 450°F).
If the oil you buy is bland and pale,
you can be certain that it has been
fully refined, bleached, and deodorized.
In essence, refined oils have negligible
flavor and aroma which can be useful
in delicately flavored dishes. Use for baking and sautéing,
stir-fry and wok-fry, and oven cooking;
to sear, brown, deep fry, fry and for
tempura.
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Name
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Type
of Fat 2
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Smoke
Point 1
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Almond
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Nut
oils are best used in
cold dishes; heat destroys
their delicate flavor.
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495°F
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Avocado
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This
rather unusual light,
slightly nutty tasting
oil is considered primarily
to be a novelty. To
add a different twist
to salad dressings,
try using avocado oil
in place of the oil
you would normally use.
This oil is often made
from damaged and cosmetically
inferior avocados. It
is low in saturated
fatty acids and high
in polyunsaturates.
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520°F
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Butter, whole or clarified
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This the preferred fat for baking as it adds the most flavour. It's not idea
for frying since it will burn at a lower temperature than most
oils, but
can be used for sauteing. Try adding butter to oil for the flavor benefit of butter and the higher temperature range of oil.
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350°F
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Canola
(A US marketing name
for rapeseed oil)
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A light,
golden-colored oil,
similar to safflower
oil. Low in saturated
fat. Extracted from
the seeds of a plant
in the turnip family
(the same plant as the
vegetable broccoli rabe).
Used in salads and cooking,
mostly in the Mediterranean
region and India; also
used in margarine and
blended vegetable oils.
It has a mild flavor
and aroma. It is most
commonly available in
a refined form. Its
mild flavor and relatively
high smoke point make
refined canola oil a
good all-purpose oil.
Of all the oils, it
has the least amount
of saturated fat and
is one of the least
expensive.
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mono
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400°F
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Corn
oil
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Made
from the germ of the
corn kernel. Corn oil
is almost tasteless
and is excellent for
cooking because it can
withstand high temperatures
without smoking. It
is high in polyunsaturated
fat and is used to make
margarine, salad dressings
and mayonnaise.
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poly
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450°
F
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Grape
Seed
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This
light, medium-yellow,
aromatic oil is a by-product
of wine making. It is
used in salads and some
cooking and in the manufacture
of margarine.
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400°F
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Lard
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Baking,
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361-401°F
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Olive
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A monosaturated
oil extracted from tree-ripened
olives. Olive oils range
from light amber to
green in color and bland
to extremely strong
in flavor. Olive oil
is graded according
to its degree of acidity
and the process used
to extract the oil.
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mono
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Unrefined 320°F;
Extra Virgin
406°F; Virgin** 420°F;
Extra Light* 468°F
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Peanut
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Made
from pressed, steam-cooked
peanuts. Peanut oil
has a bland flavor and
is good for cooking
because it doesn't absorb
or transfer flavors..
Its smoking point is
slightly lower than
corn or safflower oil
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mono
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450°F
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Safflower,
High Oleic
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A clear,
almost flavorless oil
made from the seeds
of safflowers. Safflower
oil is a favorite for
salads because it doesn't
solidify when chilled.
Sunflower oil is pale
yellow and has a bland
flavor. It is a good
all-purpose oil low
in saturated fat and
high in polyunsaturated
fat.
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mono
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450°F
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Safflower,
Regular
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A clear,
almost flavorless oil
made from the seeds
of safflowers. Safflower
oil is a favorite for
salads because it doesn't
solidify when chilled.
Sunflower oil is pale
yellow and has a bland
flavor. It is a good
all-purpose oil.
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poly
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450°F
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Sesame
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Made
from pressed sesame
seeds. Sesame oil comes
in two varieties: light
(made with untoasted
sesames) and dark (made
with toasted sesames).
Light sesame oil has
a nutty flavor and is
especially good for
frying. Dark sesame
oil (Asian) has a stronger
flavor and should only
be used in small quantities
for flavoring foods
-- not cooking. Both
varieties are high in
polyunsaturated fat.
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poly
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410°F
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Shortening, vegetable
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Baking, frying,
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356-370°F
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Soybean
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Highly
refined soy oil is reasonably
priced, very mild and
versatile, accounting
for over 80% of all
oil used in commercial
food production in the
U.S. Almost any product
that lists vegetable
oil as an ingredient
probably contains refined
soy oil. This is a good
all-purpose oil that
is also used in cakes
and pastries
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450°F
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Sunflower,
High Oleic
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Made
from sunflower seeds.
Sunflower oil is pale
yellow and has a bland
flavor. It is a good
all-purpose oil
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mono
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450°F
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Sunflower,
Regular
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A
light, odorless and
nearly flavorless oil
pressed from sunflower
seeds. Pale yellow and
versatile.
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poly
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450°F
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Vegetable
Oil
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Made
by blending several
different refined oils.
Designed to have a mild
flavor and a high smoke
point.
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Unrefined cooking oils:
These oils are typically called salad
oils and are used for salad dressings,
marinades, and sauces or light cooking
oils (light sautes and low heat baking).
As a general rule, they should not be
cooked at high temperatures. Use for
light sautéing, low-heat baking, pressure
cooking, sauces and salads. However,
safflower oil is the one unrefined oil
that can become hot enough to reach
the temperature necessary for deep-frying.
Unrefined oil contains a full range
of bioactive components that not only
have healthful benefits and provide
full-bodied flavor, but also make the
oil more prone to oxidation. Using unrefined
oils at temperatures above 320°F accelerates
the oxidation of these oils.
Unrefined oils are processed by cold-pressed
and expeller-pressed methods. Unrefined
oils carry with them the true bouquet
of olives, corn, sesame seeds, peanuts,
soybeans, safflower, or whatever plant
was the oil's original home. The strong
flavors of unrefined oils can dominate
whatever dish or baked good is made
with them. Of course, strong flavor
is not always a drawback; in some cases
unrefined oils are used as flavoring
agents. And, typically, where there
is strong natural flavor and aroma,
there is a higher amount of nutritional
value. Best for medium heat temperature
range: 212°F – 320°F.
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Name
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Type
of Fat
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Smoke
Point 3
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Corn
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poly
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Coconut Oil
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A heavy, nearly colorless
oil extracted from fresh
coconuts. Used primarily
in blended oils and
shortenings. Used primarily
in prepared, processed,
packaged foods.
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Grape Seed
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This light, medium-yellow,
aromatic oil is a by-product
of wine making. It is
used in salads and some
cooking and in the manufacture
of margarine.
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Nut (walnut, hazelnut)
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This fragrant full-flavored
oil is pressed from
hazelnuts and takes
on the flavor of roasted
nuts. The nuts are often
toasted for a browner
color and better flavor.
The nuts are never blanched.
Used in salad dressings,
sauces, baked goods,
and for sautéing.
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poly
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Olive 4
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sauteing, stir-frying.
A monosaturated oil
extracted from tree-ripened
olives. Olive oils range
from light amber to
green in color and bland
to extremely strong
in flavor. Olive oil
is graded according
to its degree of acidity
and the process used
to extract the oil.
Oil labeled "virgin"
is cold pressed, a process
using no heat or chemicals
and contains low levels
of acidity. Oil labeled
"pure" uses
heat and chemicals to
process olive residue
from subsequent pressings.
Oil varies in weight
and may be pale-yellow
to deep-green depending
on fruit used and processing.
Cold-pressed olive oil,
is superior in flavor
to refined. Oil from
the first pressing,
called "virgin"
olive oil is the most
flavorful. Also classified
according to acidity:
extra virgin, superfine,
fine, virgin, and pure,
in ascending degree
of acidity. "Pure"
olive oil, and that
labeled just "olive
oil" may be a combination
of cold-pressed and
refined oil; suitable
for cooking.
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Peanut
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Made from pressed,
steam-cooked peanuts.
Peanut oil has a bland
flavor and is good for
cooking because it doesn't
absorb or transfer flavors..
Its smoking point is
slightly lower than
corn or safflower oil.
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mono
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Pumpkin Seed
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Safflower, High Oleic
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Sunflower oil is
an excellent all-purpose
oil; however, some people
find its flavor too
strong for baked goods
and salads. It stores
well and may be used
instead of sesame or
corn oil. This oil has
a high resistance to
rancidity.
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mono
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Safflower, Regular
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poly
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Sesame
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There are two types
of sesame oil. The oil
that is made from roasted
sesame seeds has a strong,
distinctive flavor.
It is called dark sesame
or toasted sesame oil
and has a intensely
rich, smoky, sesame
aroma; nutty taste;
dark, brown color; thick
consistency; and cloudy
appearance. It is used
a great deal in Chinese
and Indian cooking.
Just a few drops of
this oil can add an
outrageously delicious
flavor that enhances
many foods. Dark sesame
oil is ideal for stir-fries,
baking, sauces, and
spreads.
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poly
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Soybean
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Soybeans contain
oil that is inefficient
to extract in a natural
manner; therefore, unrefined
expeller-pressed soy
oil is rather expensive.
Unrefined soy oil has
a strong, distinctive
flavor and aroma --
some like it, some don't.
It has a dark yellow
color with a faint green
tint. Unrefined soy
oil is more susceptible
to oxidation and rancidity
than sesame, olive,
or corn oil.
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poly
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Sunflower, High Oleic
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Made from sunflower
seeds. Sunflower oil
is pale yellow and has
a bland flavor. It is
a good all-purpose oil
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poly
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Sunflower, Regular
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Vegetable (soybean)
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An inexpensive and
all-purpose blend of
oils made from plant
sources such as vegetables,
nuts and seeds. Most
vegetable oils are made
from soybeans.
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