Now We’re Cooking
Every kitchen needs vegetable oil. It’s in almost every recipe, and it’s the first thing we reach for when cooking, frying, or baking. Vegetable oils have been used in cooking for at least 4,000 years.
Fats in Oil
There are three types of fats in oils: saturated, mono, and poly. Mono and poly are unsaturated, so their full names are monounsaturated fats and polyunsaturated fats. Each oil has a different ratio of these 3 fat types. The poly oils are mainly Omega-3 and Omega-6, and the mono oils are mostly Omega-9. Poly fats can be healthy, as can mono fats. Omega-3 fats are particularly healthy.
3, 6, 9, Who do we Appreciate?
Omega-3 and Omega-6 are required by the body. For some people, eating too much Omega-6 compared to their intake of Omega-3 can cause inflammation and related joint pain. Omega-9 is a nonessential oil is beneficial. Limiting certain seed oils for a month or two and seeing how you feel is the only way to know if you are Omega 6 sensitive.
Omega-Friendly Oils
If you are concerned about your intake of Omega-6, the mono oils, like olive oil, have the lowest levels of Omega-6. Corn, peanut, and sunflower oils have low levels of Omega-3, which is a good fat. On the other hand, canola oil has a lot of Omega-3, but it also has some Omega-6.
Fragile Oils
One big problem with most of the vegetable oils high in Omegas is that they are fragile. Because of the microscopic structure of these oils, they degrade easily with heat. Unrefined, they often have a low smoke point. This fragility causes problems when the oil breaks down into unhealthy compounds.
Oil Reuse
Another problem with vegetable oils, especially when eating out, is that often the oils are reused many times over. This repeated reheating breaks down the oils into unhealthy compounds. Poly oils, in particular, break down easily, but no oil stands up to repeated reheating. When you eat out, avoid deep-fried foods like French fries to limit harmful reheated oils.
Residues
Like any plant material, vegetable oils have pesticide residue and toxic heavy metals that the plant pulls from the ground. Refined vegetable oil may also have some solvents left that were used to get the oil from the plant. They may also contain gums, waxes, and other compounds from the plant itself. The quality of the raw material matters in the oil quality. Like everything else, better ingredients make better oils.
Extraction
Cold Pressed
Oils are extracted from the plant by physical pressure or a chemical solvent. Cold pressed also means heat wasn’t used. Oils break down with heat, so less heat is better. Cold press extractions get less oil out than chemical extraction, so these oils are more expensive.
Refined Oils
Most vegetable oils are refined. Refined oils are oils that have been processed heavily. They are also called bleached and deodorized oils. As a rule, foods with more processing are worse for you. This applies to oil as well. Refined oils go through a chemical or physical process to make them look better, have a nicer colour and taste, and take the heat better. Refining removes some of the healthy parts of the oil and creates some harmful compounds.
Smoke Point
Every cooking oil has a smoke point. The smoke point is the temperature at which the oil begins to break down. It is essentially burning, but burned oil doesn’t turn black. Above the smoke point, oils degrade into harmful compounds. The oils with the highest smoke points are refined oils. The oils with the lowest smoke points are unrefined oils like unrefined coconut oil and Extra Virgin Olive Oil (EVOO). They can’t be used in high-temperature frying but are fine for most uses.
Vegetable Oils
There are many different oils to choose from; each has its own flavour, health profile, and cooking qualities.
Corn Oil
Corn oil is made from corn through a complex process. Corn is only 5% oil, so it’s hard to extract it. That means it is highly refined.
Palm Oil
Palm oil is often used in snack food production. It’s higher in saturated fat. Globally, it is the most used vegetable oil, but it is also used in many cosmetics. It’s generally made from the seed, but palm fruit oil is also available. It’s also heavily processed.
Soybean Oil
Soybean oil is also widely used. This is the most widely consumed oil in the US. It’s higher in Omega-6, so avoid it if you are sensitive to Omega-6 inflammation.
Sunflower Oil
Sunflower oil is a favourite because it has a mild flavour. It’s rich in vitamin E, an antioxidant that supports skin health and boosts immunity. It also contains monounsaturated and polyunsaturated fats. It is high in Omega-6, so it is not recommended for everyone.
Peanut Oil
Peanut oil is one of the nut oils, along with walnut and hazelnut oil. Nuts are seeds, so they are also classified as seed oils. It is often used for its slightly nutty flavour and high smoke point when refined.
Canola Oil
With its neutral flavour, canola oil is excellent for many recipes. It may help improve insulin sensitivity and lower blood sugar levels. It contains alpha-linolenic acid (ALA), a type of Omega-3 fatty acid that supports heart health. It also has Omega-6, but in lesser amounts that some other oils. Canola oil is a versatile, affordable choice for the kitchens. It is the most commonly used oil in Canada. It is a refined oil.
Coconut Oil
Widely used in skin and hair care, it is also used for cooking. It comes from the meat of coconuts. Unrefined coconut oil has a coconut flavour, but when refined, its taste is neutral. Coconut oil has a type of fat called medium-chain triglycerides (MCTs), which are believed to help with weight loss and improve brain function. It is high in saturated fats but low in both omega-3 and omega-6.
Avocado Oil
Unrefined avocado oil has a mild flavour, making it work for many dishes. It’s packed with vitamins E and K, which are essential for skin health and bone strength and may help improve cholesterol levels. You can use refined avocado oil for high-heat cooking, like frying and grilling. It can be expensive.
Olive Oil
Like avocado oil, olive oil is a fruit oil rather than a seed oil. It is primarily a mono fat. It’s rich in flavour and healthy heart compounds. It reduces the risk of heart disease and has anti-inflammatory properties. It helps to lower the risk of some chronic diseases like stroke, type 2 diabetes, and certain types of cancer. It is often seen as the healthiest oil, but it can’t be used for high-temperature frying. It is also more expensive than some other oils.
Types of Olive Oil
+-----------------------------------------------+---------------------------------------------------------------------------------------------------------------------------------------------------------------------+ | Type of Olive Oil | Description | +===============================================+=====================================================================================================================================================================+ | Extra Virgin Olive Oil (EVOO) | High-grade extra virgin olive oil has the most nutrients and anti-inflammatory compounds. It is cold extracted and unrefined. It has a higher quality raw material. | +-----------------------------------------------+---------------------------------------------------------------------------------------------------------------------------------------------------------------------+ | Virgin Olive Oil | Virgin olive oil is only extracted with physical pressure and is unrefined. | +-----------------------------------------------+---------------------------------------------------------------------------------------------------------------------------------------------------------------------+ | Refined Olive Oil, also called Pure Olive Oil | Refined olive oil is made through the refinement of virgin olive oil, which removes the colour, odour, and flavour and increases the smoke point. | +-----------------------------------------------+---------------------------------------------------------------------------------------------------------------------------------------------------------------------+ | | +---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------+
Specialty Oils
Specialty oils include walnut oil, hazelnut oil, palm fruit oil, flaxseed oil, and hemp seed oil. Some of these are high in omega-3. They generally aren’t good cooking oils as they have a low smoke point and are fragile. Many are great for non-heat uses.
Cool Oils
The best multi-use oils for the kitchen are Extra Virgin Olive Oil and cold-pressed avocado oil. Avocado oil is expensive but can be a great choice. Olive oil can’t be beaten if you like the flavour.
It’s Complicated
For frying, it’s complicated. Heating up oils, especially oils with lots of poly fats, causes them to break down. Olive oil can work for cooking if it’s not high heat like that used in stir fry. Although butter and coconut oil are primarily saturated fat, they work well for cooking because they are stable. Even better is clarified butter or ghee, which is butter with the milk proteins melted out. It’s expensive but easy to make yourself from butter. Ghee has a high smoke point and a beautiful flavour.
How to Store Oils
After about a year, vegetable oils can start to go bad. Refined oils have a longer shelf life. If the oil smell off, don’t use them. Store oils in a cool, dry place. Bacteria doesn’t generally grow in oils, but you can store them in the fridge to extend their life. They get cloudy when cool but clear up when warm. Sunlight degrades oils, so keep them away from light.
Balanced Choice
Vegetable oils offer many options, some can be good for your health, some less so. When choosing one for cooking, moderation is essential to maintaining balance. Poly oils break down easily, so use them with care. Olive oil is a great all-round choice, but other oils and even butter have their place.
