Cooking Oil Basic Guide, what you should know and avoid

Extra-Virgin Oil Olive

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extra-virgin olive oil
image from: Forbes

EVOO is made by extracting juice from crushed olives. It is a monounsaturated fat that aids in keeping the “bad” Low-density lipoprotein or LDL cholesterol low. It also improves the good high-density lipoprotein or HDL cholesterol levels. EVOO contains antioxidants known as polyphenols which is associated to healthy heart. Pure olive oil, not the virgin oil, does not have these antioxidants.

EVOO is the only cooking oil that is produced without using chemicals and industrial refining. The way EVOO is processed, it tries to preserve its authentic olive taste and lower oleic acid compared to other olive oil variants. EVOO has retained the natural vitamins and minerals contained in olives.

You can use EVOO in dishes that can enhance its flavors such as drizzling it on steamed vegetables or blend the oil into salad dressing. Or, you can replace butter with this oil in baking but use little amount for sauteeing vegetables.

These days, there have been reports of counterfeit extra-virgin oil olive. Beware of this fake EVOO.

Olive Oil

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Olive Oil
image: Pezibear/Pixabay

Olive oil comes from extracting pressed whole olives. This cooking oil is a blend of refined oil and virgin olive oil. Refined olive oil pertains to where heat and chemicals are applied during the oil extraction process and remove defects from the fruit.

Authentic olive oil is lower quality oil compared to extra-virgin or virgin olive oil characterized by lighter color, neutral flavor, and contains oleic acid measuring from 3% to 4%.

Since olive oil is considered as all-purpose cooking oil, this is ideal for light frying, dressings, salad dressing, and baking. Avoid using this type of oil in frying that need high temperature.

Vegetable Oil

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Vegetable Oil

Vegetable oil is processed by extracting seeds from sunflower, soybean, safflower, and corn. It is not ideal to use this oil for high temperature frying. Latest advice from health experts is to avoid using this oil in cooking.

Coconut Oil

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Coconut Oil
image: Well-Being Secrets

Coconut oil is made from kiln drying, Sun drying, or smoke drying dried coconut meat known as “copra.” This type of cooking oil is ideal for baking and high temperature frying.

Avoid using coconut oil to drizzle over foods, though this oil can be mix with other ingredients to make dressings.

Sunflower Oil

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Sunflower Oil
image: GTI Group

Sunflower oil is made by extracting juice from sunflower seeds. For health and safety reasons, latest advice from experts recommend that we must avoid using this oil for cooking or baking.

Rapeseed Oil

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Rapeseed Oil
image: Great British Chefs

This type of oil is processed by extracting juice from rapeseed. This type of oil has become very popular and unlike olive oil, rapeseed oil does not become toxic even in high temperature. This oil is ideal for frying and roasting potatoes. The downside is that it has subtle taste and therefore, it may not be attractive to everyone when it is used for drizzling.

Goose or Duck Fat

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Goose Fat
Image: doctors.am

Cooked goose or duck is made by draining its fat. It is good for roasting potatoes and frying with high temperature.

Ghee

Ghee is processed from boiled butter and churned with cream with liquid residue eliminated. It is good for frying with high temperature.

Lard

cooking oil

image:Mirror

Lard comes from fatty deposits of pigs and it is good for frying with high temperature and baking.

Canola Oil

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Canola Oil
image: Styles At Life

Canola is a plant that grows up to 3 to 5 feet high that gives pods where seeds are crushed to produce canola oil and meal. Canola oil is considered as healthy because it has very low saturated fats. Like olive oil, it contains monounsaturated fat, a healthy level of polyunsaturated omega-3 fats, substantial amount of phytosterols that minimizes the absorption of cholesterol in the body.

Canola oil has a neutral taste and requires high smoke point (where oil is basically starts to smoke). This type of oil is ideal for sauteing, roasting, frying, and baking but smoke point is significant factor if you want to cook at high heat, such as in grilling and frying. At oil’s smoke point, nutrients are destroyed  and has risks where health-harming substances will be formed. Basically, this oil has not much antioxidants like olive oil has. It has longer shelf life.  

However, there has been some health issues being discussed regarding the use of canola oil.

Cooking tips using oil:

It is recommended to do less frying, especially those frying at high temperature. When you fry, it is suggested to reduce the amount of oil. After frying, try to remove the oil from the outside of the fried foods using paper towel.

Use oil or fat with monounsaturated or saturated lipids, higher than 60% for one or the other and over 80% for the two combined. Also use oil low in polyunsaturates (less than 20%). This is to minimize aldehyde production.

Always store  cooking oils in a cupboard and out of the light. Avoid re-using oil because this can cause to the formation of unpleasant side-products.

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Also Read: Fred A. Kummerow and His Fight Against Trans Fats, Dies at 102

 

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