by Judy Davie, The Food Coach
If you’re confused over which oil to use, you’re certainly not alone and it’s hardly surprising given the wide range of cooking oils and conflicting health messages about fat consumption. In many instances it’s less about the oil and more about what you do with it, how you use it and how long you keep it.
The trick to oils and good health is ensuring you use the right oil for each cooking application and don’t make the mistake of believing that one oil can do everything.
Types of oils
Oils are split into 2 categories, unrefined (oils obtained from cold extraction methods only) and refined oils (oils obtained through high heat extraction). Generally, an oil that has very little colour, aroma or taste is a refined oil. Most of us believe that the best oils for health and flavour are unrefined cold pressed extra virgin oils, and, while they do carry the heaviest price tag, more nutrients and flavour, for cooking they are not so great.
Smoke Point
The smoke point refers to the temperature at which oil begins to smoke. At this point the oil starts to decompose. If oils are heated to smoke point there’s an increased risk of producing carcinogens and the food will burn and taste terrible. Refined oils have a higher smoke point than their unrefined counterpart and when higher temperatures are required, for example, to BBQ, stir fry or deep fry at high temperatures (over 200C) they are almost a better option, were the majority not refined through chemicals solvents. For a product to be classified as organic its production process must be also be approved by the organic industry therefore the assurance of a chemical free oil is to buy orgainc refined oils for high heat cooking.
Many people reuse their oils which can have the effect of reducing the smoke point of the oil. Reusing oils also increases the production of free radicals and should therefore be avoided regardless of the cost saving.
Find out which oils are suitable for cooking at The Food Coach website.
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