Cooking Fats & Oils
Fats (solids) and Oils (liquids) are
NOT bad for you – fat is essential for life and health.
The body stores fat for long-term energy use but if you are eating every day, there is no need to store fat for future use.
More importantly, it is only required in sufficient quantities of the right type. Excess fat of any kind may be deadly!
The body stores fat for long-term energy use but if you are eating every day, there is no need to store fat for future use.
More importantly, it is only required in sufficient quantities of the right type. Excess fat of any kind may be deadly!
Recommendations for Healthiest Cooking Oils
When possible, buy and use organic, unrefined, cold-processed oils. Avoid margarine.
For Salads & Low Temperature Cooking
Use extra virgin olive oil or unrefined avocado oil in salads or to add to cooked foods.
For Mid-Temperature Cooking
Use unrefined coconut oil, virgin (or light) olive oil or butter for light frying, sautéing or baking.
For High Temperature Cooking
Use oils with a high smoke point (204°C+) such as refined coconut oil or virgin/light olive oil
for deep-frying, searing meats or frying in a wok.
For Salads & Low Temperature Cooking
Use extra virgin olive oil or unrefined avocado oil in salads or to add to cooked foods.
For Mid-Temperature Cooking
Use unrefined coconut oil, virgin (or light) olive oil or butter for light frying, sautéing or baking.
For High Temperature Cooking
Use oils with a high smoke point (204°C+) such as refined coconut oil or virgin/light olive oil
for deep-frying, searing meats or frying in a wok.
Unrefined vs Refined
Unrefined Oils are usually cold-pressed, which means the oils are mechanically extracted by a machine which applies pressure and not heat. Delicate oils, or those in which flavor nuances are a key component, need to be treated with greater care in controlling processing factors. Oils that are cold pressed are expeller-pressed in a heat-controlled environment to keep temperatures below 48°C.
This leaves the high flavour and nutrient content in the oils, making them a healthier choice.
These oils are also called Extra Virgin, Virgin and sometimes Cold-Pressed.
However, just because an oil claims to be cold pressed, it doesn't mean it hasn't also been chemically treated.
Only oils that are labelled "unrefined" can make this claim.
Refined Oils are extracted using heat and a solvent, and are then bleached and deodorized.
This leaves the high flavour and nutrient content in the oils, making them a healthier choice.
These oils are also called Extra Virgin, Virgin and sometimes Cold-Pressed.
However, just because an oil claims to be cold pressed, it doesn't mean it hasn't also been chemically treated.
Only oils that are labelled "unrefined" can make this claim.
Refined Oils are extracted using heat and a solvent, and are then bleached and deodorized.
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KEY:
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Table of Fats & OilsRefer below for explanations of references #1 through #6
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*1 – These oils are not recommended for cooking but cold-pressed oils
stored in the refrigerator can be used to finish recipes or after cooking is
completed to enhance the flavour.
*2 – Palm Oil is Fractionated which means that it was heated and then cooled down again. As a result, the oil is separated into fractions, giving the process its name. Thicker fractions in the oil are more stable and have a higher melting point, so the palm oil, becomes more stable and achieves a better consistency for cooking.
While the fractionation process does not produce Trans Fatty Acids, the Omega-6:Omega-3 ratio of this oil is out of the acceptable range.
*3 – While the Fatty Acid Profile of these oils may seem appropriate, they are not recommended for consumption (hot or cold) because they go through very harsh processing methods to develop the end product.
*4 – These are generally genetically modified (GMO) and partially hydrogenated products and are therefore BAD for you!
*2 – Palm Oil is Fractionated which means that it was heated and then cooled down again. As a result, the oil is separated into fractions, giving the process its name. Thicker fractions in the oil are more stable and have a higher melting point, so the palm oil, becomes more stable and achieves a better consistency for cooking.
While the fractionation process does not produce Trans Fatty Acids, the Omega-6:Omega-3 ratio of this oil is out of the acceptable range.
*3 – While the Fatty Acid Profile of these oils may seem appropriate, they are not recommended for consumption (hot or cold) because they go through very harsh processing methods to develop the end product.
*4 – These are generally genetically modified (GMO) and partially hydrogenated products and are therefore BAD for you!
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# References Explained
#1 - The Stability of Cooking Oils
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.
The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.
Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. It is these double bonds that are chemically reactive and sensitive to heat.
Saturated fats and monounsaturated fats are quite resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.
The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.
Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. It is these double bonds that are chemically reactive and sensitive to heat.
Saturated fats and monounsaturated fats are quite resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.
#2 – Smoke Point (°C)
The smoke point of an oil or fat is the temperature at which it gives off smoke. The smoke point of oil depends to a very large extent on its purity and age at the time of measurement. The more refined an oil, the higher the smoke point. That's because refining removes the impurities that can cause the oil to smoke.
When an oil starts to smoke or burn, it releases carcinogens in the air and forms dangerous free radicals that should not be ingested. Throw out an oil that smokes, turn on the extractor, and start over. Do not re-use cooking oils used for frying. Each heating causes the fatty acids to break down and release harmful free radicals into the oil.
A simple rule of thumb is that the lighter the colour of the oil, the higher its smoke point.
When frying, especially deep-frying, it is important to choose an oil with a very high smoking point. Most foods are fried between the temperatures of 177‑232°C so it is best to choose an oil with a smoking point above 204°C.
The smoke point of an oil or fat is the temperature at which it gives off smoke. The smoke point of oil depends to a very large extent on its purity and age at the time of measurement. The more refined an oil, the higher the smoke point. That's because refining removes the impurities that can cause the oil to smoke.
When an oil starts to smoke or burn, it releases carcinogens in the air and forms dangerous free radicals that should not be ingested. Throw out an oil that smokes, turn on the extractor, and start over. Do not re-use cooking oils used for frying. Each heating causes the fatty acids to break down and release harmful free radicals into the oil.
A simple rule of thumb is that the lighter the colour of the oil, the higher its smoke point.
When frying, especially deep-frying, it is important to choose an oil with a very high smoking point. Most foods are fried between the temperatures of 177‑232°C so it is best to choose an oil with a smoking point above 204°C.
#3 - Fatty Acid Profile (based on % SFA/MUFA/PUFA)
SFA - Saturated Fats:
Mainly animal fats, these fats are solid at room temperature.
These fats include butter, cheese, whole milk, ice cream, egg yolks, lard, chocolate and fatty meats (grain fed).
Some plants fats are also high in saturated fats such as coconut oil and palm oil.
Saturated fats raise blood cholesterol more than any other food but by selectively using the right oils and fats for the right reasons, health benefits can be preserved and foods will not only taste better, but will also be healthy.
Unsaturated Fats:
These fats can come from both animal and plant products and are liquid at room temperature (and therefore called oils).
There are two types:
MUFA - Monounsaturated Fats
which usually come from seeds or nuts such as avocado, olive, peanut, and include canola oil.
These fats are high in Omega-9 fatty acids (ref #5).
PUFA - Polyunsaturated Fats
which usually come from vegetables, seeds, or nuts such as corn, safflower, sunflower, soybean, cotton seed & sesame seeds oils.
These fats contain Essential Fatty Acids (ref #4).
SFA - Saturated Fats:
Mainly animal fats, these fats are solid at room temperature.
These fats include butter, cheese, whole milk, ice cream, egg yolks, lard, chocolate and fatty meats (grain fed).
Some plants fats are also high in saturated fats such as coconut oil and palm oil.
Saturated fats raise blood cholesterol more than any other food but by selectively using the right oils and fats for the right reasons, health benefits can be preserved and foods will not only taste better, but will also be healthy.
Unsaturated Fats:
These fats can come from both animal and plant products and are liquid at room temperature (and therefore called oils).
There are two types:
MUFA - Monounsaturated Fats
which usually come from seeds or nuts such as avocado, olive, peanut, and include canola oil.
These fats are high in Omega-9 fatty acids (ref #5).
PUFA - Polyunsaturated Fats
which usually come from vegetables, seeds, or nuts such as corn, safflower, sunflower, soybean, cotton seed & sesame seeds oils.
These fats contain Essential Fatty Acids (ref #4).
#4 - Essential Fatty Acids
Considered so because the body cannot manufacture them.
Omega-3 fatty acids promote healthy cells, decrease the risk of a stroke and heart attack and have anti-inflammatory properties.
Omega-6 fatty acids maintain cell wall integrity & provide energy for the heart; however, too much Omega-6 can increase inflammation in the body.
However, to avoid Omega-3 and Omega-6 fatty acids competing and to maintain good cardiovascular health, it is important to maintain a balanced ratio of Omega-6 and Omega-3 fatty acids which is generally considered to be between 1:1 to 4:1.
(Note: Meat contains Omega-3 and Omega-6 fatty acids).
Considered so because the body cannot manufacture them.
Omega-3 fatty acids promote healthy cells, decrease the risk of a stroke and heart attack and have anti-inflammatory properties.
Omega-6 fatty acids maintain cell wall integrity & provide energy for the heart; however, too much Omega-6 can increase inflammation in the body.
However, to avoid Omega-3 and Omega-6 fatty acids competing and to maintain good cardiovascular health, it is important to maintain a balanced ratio of Omega-6 and Omega-3 fatty acids which is generally considered to be between 1:1 to 4:1.
(Note: Meat contains Omega-3 and Omega-6 fatty acids).
#5 - Conditionally Essential Fatty Acids
Considered so because although the body produces them, they aren't produced in sufficient quantities.
Omega-9 fatty acids lower the risk of heart attacks, arteriosclerosis and aids in cancer prevention.
Considered so because although the body produces them, they aren't produced in sufficient quantities.
Omega-9 fatty acids lower the risk of heart attacks, arteriosclerosis and aids in cancer prevention.
#6 - Trans Fatty Acids
There are two sources of Trans Fat, also known as trans fatty acids:
Natural Trans Fat is produced in the gut of some grazing animals and hence the reason why small quantities of trans fat can be found in animal products like milk, milk products and meat. It is not considered harmful.
Artificial Trans Fat is created when hydrogen is added to vegetable oil (a process called Hydrogenation) to make it more solid.
Partially hydrogenated oils are used by food manufacturers to improve the texture, shelf life and flavor stability of foods.
Artificial trans fats raise LDL "bad" cholesterol and make you more likely to get heart disease. They also lower HDL "good" cholesterol.
They are considered "plastic fats" which should be avoided. Products containing artificial trans fats are generally labelled with "partially hydrogenated" or their labels will state the number of trans fat grams.
There are two sources of Trans Fat, also known as trans fatty acids:
Natural Trans Fat is produced in the gut of some grazing animals and hence the reason why small quantities of trans fat can be found in animal products like milk, milk products and meat. It is not considered harmful.
Artificial Trans Fat is created when hydrogen is added to vegetable oil (a process called Hydrogenation) to make it more solid.
Partially hydrogenated oils are used by food manufacturers to improve the texture, shelf life and flavor stability of foods.
Artificial trans fats raise LDL "bad" cholesterol and make you more likely to get heart disease. They also lower HDL "good" cholesterol.
They are considered "plastic fats" which should be avoided. Products containing artificial trans fats are generally labelled with "partially hydrogenated" or their labels will state the number of trans fat grams.
