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Which oils are best for cooking?
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- 5/19/2010 9:48:44 PM
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Have you ever heard the term "SMOKE POINT" in reference to oils?
This basically means the point at which the fat starts to break down when exposed to heat. Heat changes the characteristics of oils and fats (including nuts and seeds) and can quickly change a "good fat" into a toxic one (this is why raw nuts are healthy and roasted nuts generally are not). The release of free radicals from over-heating the oil has been directly linked to cancer. So in cooking it becomes important to familiarize yourself with the smoke point of different oils. Extra-virgin olive oil might be perfect on your salad but has a relatively low smoke point. Sunflower, safflower and canola oils are a much better choice if you are going to be frying or using a high temperature.
This is a chart on wikipedia.com
Type of oil or fat Saturated Monounsaturated Polyunsaturated Smoke point Uses Butter 66% 30% 4% 150 °C (302 °F) Cooking, baking, condiment, sauces, flavoring Ghee, clarified butter 65% 32% 3% 190–250 °C (374–482 °F) Deep frying, cooking, sautéeing, condiment, flavoring Canola oil 6% 62% 32% 242 °C (468 °F) Frying, baking, salad dressings Coconut oil 92% 6% 2% 177 °C (351 °F) Commercial baked goods, candy and sweets, whipped toppings, nondairy coffee creamers, shortening Rice bran oil 20% 47% 33% 254 °C (489 °F) Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable. Corn oil 13% 25% 62% 236 °C (457 °F) Frying, baking, salad dressings, margarine, shortening Cottonseed oil 24% 26% 50% 216 °C (421 °F) Margarine, shortening, salad dressings, commercially fried products Grape seed oil 12% 17% 71% 204 °C (399 °F) Cooking, salad dressings, margarine Lard 41% 47% 2% 138–201 °C (280–394 °F)[29] Baking, frying Margarine, hard 80% 14% 6% 150 °C (302 °F)[30] Cooking, baking, condiment Margarine, soft 20% 47% 33% 150–160 °C (302–320 °F) Cooking, baking, condiment Diacylglycerol (DAG) oil 3.5% 37.95% 59% 215 °C (419 °F) Frying, baking, salad oil Olive oil (extra virgin) 14% 73% 11% 190 °C (374 °F) Cooking, salad oils, margarine Olive oil (virgin) 14% 73% 11% 215 °C (419 °F) Cooking, salad oils, margarine Olive oil (refined) 14% 73% 11% 225 °C (437 °F) Sautee, stir frying, cooking, salad oils, margarine Olive oil (extra light) 14% 73% 11% 242 °C (468 °F) Sautee, stir frying, frying, cooking, salad oils, margarine Palm oil 52% 38% 10% 230 °C (446 °F) Cooking, flavoring, vegetable oil, shortening Peanut oil 18% 49% 33% 231 °C (448 °F) Frying, cooking, salad oils, margarine Safflower oil 10% 13% 77% 265 °C (509 °F) Cooking, salad dressings, margarine Sesame oil (Unrefined) 14% 43% 43% 177 °C (351 °F) Cooking Sesame oil (semi-refined) 14% 43% 43% 232 °C (450 °F) Cooking, deep frying Soybean oil 15% 24% 61% 241 °C (466 °F) Cooking, salad dressings, vegetable oil, margarine, shortening Sunflower oil (linoleic) 11% 20% 69% 246 °C (475 °F) Cooking, salad dressings, margarine, shortening Sunflower oil (high oleic)[31] 9% 82% 9% One other important thing to note is whether the oil is refined or unrefined. Refined oils have gone through numerous processes that remove different impurities (and arguably nutrients) that cause the oil to smoke. This means that refined oils have a higher smoke point than their unrefined counterpart.
Years ago I read that coconut oil was preferred for its high smoke point. Although it is high in saturated fat , I opted for this oil instead of olive oil for my high temperature dishes. As it turns out, the coconut oil I was using in fact has a very low smoke point. I also learned that the Extra Light Olive Oil has a relatively high smoke point. From now on I think I will use it, or canola, in my cooking.
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