Cooking oil 101
Which oil to use, when to use it, and why
In order to talk about oil, we need to talk about FATS aka LIPIDS. Fats promote weight balance and improve cardiovascular health. They are necessary for the absorption of vitamins A, D, E, and K. They keep you satiated and aid in digestive functioning. Fats support brain development and provide cushioning and insulation to internal organs. Fats also play a role in hormone synthesis. For many years (looking at you, 1990s) American culture demonized fat. The market flooded with low-fat food items. Unfortunately, America was hella wrong about the importance and function of fat in our diets. Low-fat almost ALWAYS means high-sugar, which makes it less filling, more addictive, and doesn’t contain the necessary nutrition provided by fat.
We know better, now, though! Ideally, 20-30% of your daily calories will be derived from healthy fats. For many people, one of the best sources of fat in their diet is found in OILS. Which oil is best, though? Which oil should I use for salad dressing, roasting, pan-frying, sautéing, or coating baking dishes? Do I use olive oil for everything? (Spoiler: no).
Fats are broken down into three categories: monounsaturated fat, polyunsaturated fat, and saturated fat. There’s also trans fat, but we won’t talk about her right now. She’s not a good time.
1) Monounsaturated fatty acids:
-liquid at room temperature
-reduce the risk of chronic disease
-support longevity
-support good cholesterol
-contain vitamin E, which reduces inflammation (be on the lookout for a future blog post all about inflammation!)
-found in: avocado oil, olive oil, peanut oil, nuts, seeds, and certain vegetable oils (such as canola oil)
2) Polyunsaturated fatty acids:
-liquid at room temperature
-reduce inflammation
-support heart health
-reduce depression
-decrease cancer risk
-contain omega 3 and omega 6 “essential fatty acids”
-certain poly oils undergo refining and processing which uses bleach, among other hazardous materials, and should therefore be used minimally (example: “vegetable oil”)
-found in: fish, walnuts, flax seeds, chia seeds, some eggs, and certain vegetable oils (sunflower, safflower, corn, soybean, cottonseed, sesame seed, canola)
3) Saturated fatty acids:
-solid at room temperature
-can raise cholesterol
-healthy in moderation
-found in foods derived from animals: fatty meat, lard, and dairy (butter, cheese, whole milk, cream, ice cream, etc.)
-also includes tropical oils: coconut oil, palm kernel oil, and palm oil* (found in many “spreads” such as nut and cookie butters to provide a shelf-stable texture)
*while palm oil is plant-based, it isn’t vegan due to deforestation and the effects of that practice on wildlife (primarily orangutans - an endangered species) and fragile ecosystems
BEFORE WE BEGIN, LET’S DISCUSS:
1) SMOKE POINT – how much heat are you cooking with?
-An oil’s smoke point is the heat at which the oil starts burning and smoking. At this point, the oil will break down and release harmful free-radicals. Look up the smoke point of each oil you use to determine if it should be used to fry, sauté, bake, or be used cold
2) SATURATED FAT: is it “good” or “bad”?
-As a rule, I don’t put the labels of “good” or “bad” on foods. All foods are good. That said, some foods promote wellness while others have scientifically-proven health risks, and should therefore be consumed in moderation. The jury is out on saturated fat. We know trans-fats are unhealthy, but the debate about saturated fat remains as undecided as ever. While it is not health-promoting to consume excess saturated fats from animals, occasional saturated fat is absolutely okay. The best sources are from pastured butter/dairy and coconut oil. Coconut oil also has vitamins and minerals which promote good health. My main takeaway: use saturated fats in moderation, but make sure you are also using monounsaturated fats and omega 3 polyunsaturated fats
3) SHELF-LIFE AND RANCIDITY
-I used to think cooking oil lasted…forever? I’d find old bottles in the back of my cupboard, have no idea how old they were, cook with them, and go about my day. It turns out… oil goes bad relatively quickly! When oil goes bad, it becomes rancid, which means the fat molecules have begun to break down and all the healthy properties of the oil are moot. Rancid oil won’t make you sick like rancid meat, but it also won’t make you feel good in the way that unspoiled oil will. Always look for a “harvest date” on avocado, olive, and nut oils. Vegetable oils will only have a “use-by” date. Light and heat speed up the rancidity process, so always buy oil in a dark glass bottle when possible and store in a cool, dry, dark cupboard
4) COST AND ACCESSIBILITY
-I’m passionate about food justice. Not everyone has the geographical or economic privilege to buy artisanal $30 olive oil in a dark glass bottle. For some, a plastic bottle of canola oil is the only option. This is absolutely okay. All discussions of oils here are for edification, not judgement. Use what you have available to you and celebrate food by cooking with family and friends. Together, we need to work to make higher-quality, fresh, sustainable food products available to everyone, regardless of location or economic class
OIL OVERVIEW:
OLIVE OIL
-always get extra virgin (= minimally processed)
-mostly monounsaturated fatty acids but also some polyunsaturated fatty acids
-lower smoke point – this means it’s better for low and medium-heat cooking or cold use
-dark glass bottle
-look for a “harvest” date, not a “use by” date
-goes bad after 12-18 months
-store in a cool, dry, dark place
-do not store on/near the stove
-buy in smaller quantities so it won’t go bad
COCONUT OIL
-always buy virgin coconut oil
-primarily saturated fat
-best used for high-heat cooking and frying, but you can also use it for low-heat cooking and baking
-can boost metabolism and increase feelings of fullness
-can last for ~2 years without going rancid
-contains lauric acid, which can improve cholesterol and kill harmful bacteria
-one of only a few plant-based saturated fats
-store in cool, dry, dark place
AVOCADO OIL
-primarily monounsaturated fat
-good for high-heat cooking as it has a higher smoke-point than olive oil
-can also be used cold
-dark glass bottle
-store in cool, dry, dark place
-goes bad after 9-12 months
-contains vitamin E
-the highest quantity of monounsaturated fats among oils
-light flavor makes it versatile
PEANUT OIL
-high in monounsaturated fats
-nutty flavor and smell
-cooks well at high heat
-goes bad after ~1-2 years
-store in a cool, dry, dark place
PALM OIL
-primarily saturated fat
-solid at room temperature
-can withstand high-heat cooking
-contains Vitamin E and other nutrients
-contributes to deforestation and endangers Orangutans, among other vulnerable species
-long shelf-life: goes bad after ~3-4 years
-store in a cool, dry, dark place
SUNFLOWER OIL
-great source of vitamin E
-high smoke-point
-light flavor
-high quantity of omega-6 acids, which you want to consume less of due to their pro-inflammatory nature
-goes bad after ~2 years
-store in a cool, dry, dark place
CANOLA OIL
-derived from rapeseeds
-highly processed, unless listed as “unrefined” and “cold-pressed”
-processing uses bleach and the solvent hexane, which are dangerous to consume
-processing causes the oil to go rancid
-has the least amount of saturated fats compared to other vegetable oils
-good for high-heat cooking due to high smoke-point
-easily available and affordable, which is important to note
-goes bad after ~2 years
-store in a cool, dry, dark place
SESAME OIL (AND TOASTED SESAME OIL)
-contains both monounsaturated and polyunsaturated fats
-high smoke point (safe for high-heat cooking)
-good general-purpose oil: roast, sauté, etc.
-un-toasted sesame oil has a neutral flavor
-toasted sesame oil has a delicious, nutty flavor – great for dressings and marinades
-goes bad after 1 year
-store in a cool, dry, dark place
“VEGETABLE OIL”
= a blend of yellow plant oils – canola, corn, soybean, safflower, palm, and sunflower oils
-highly refined and processed
-become rancid through this processing
-goes bad after ~2 years
-store in a cool, dry, dark place
HIDDEN TREASURE OILS
-very low smoke-points: these should be used in cold preparations as they will go rancid if heated
1) macadamia nut oil
2) flaxseed oil
3) pumpkin oil
4) pistachio oil
5) walnut oil
6) hemp seed oil
BAKING WITH OIL INSTEAD OF BUTTER:
When substituting oil for butter, your best bet is to use a saturated fat: coconut oil. Butter is a saturated fat; therefore, coconut oil best mimics the chemical process that occurs when baking with butter. I won’t get into the scientific details, but it has to do with the chemical structure of fats and how they break down with heat. Coconut oil is an almost perfect 1:1 substitution for butter. It WILL impart a slightly coconutty taste. Refined coconut oil is your best bet for neutral flavor; unrefined coconut oil will taste more coconutty. If you’re missing that butter flavor, I recommend using a cultured cashew-based vegan butter. The best one? Miyoko’s vegan butter. It bakes, browns, sautés, and does literally everything cow-butter does. It also tastes deliciously buttery. Best of all, no animals or environments were harmed in its production. I’ll post some coconut-oil-based baking projects up here soon. Keep an eye out!
SUNFLOWER TRUSTED OIL BRAND RECOMMENDATIONS:
Artisan olive oil from a local farm – always the best choice for taste, quality, and sustainability!
For everyday olive oil use: California Olive Ranch Extra Virgin Olive Oil
Avocado Oil: Avohass Unrefined Cold-Pressed Avocado Oil
Coconut Oil: Nutiva Cold-Pressed Organic Virgin Coconut Oil
In general: look for cold-pressed and unrefined oils. Beyond that, choose what works best for you at your price point. I use California Olive Ranch for baking, low-heat cooking, etc., but I use a light drizzle of fancy olive oil from a local farm on pasta and salads – I’ll still use it before it goes rancid, but I save it for cold-use so that I can savor and appreciate its deliciousness.
RESOURCES
https://time.com/5342337/best-worst-cooking-oils-for-your-health/
https://www.healthline.com/nutrition/healthy-cooking-oils#TOC_TITLE_HDR_5
https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil
https://www.humboldtcreamery.com/what-does-pasture-raised-mean/
Which oils do you like to cook with? Are you inspired to try a new oil after reading this list? Leave a comment below with your thoughts! Sign up for my newsletter for all updates and announcements, and follow me on instagram!
