What kind of oil should I use?
So, let’s dive into the pool of fats and oils.
Here are the top factors:
1. Health benefits
2. What temperature you’re cooking at
3. Flavor
Isn’t all fat unhealthy?
All fat is not bad.
We do need fat for many functions in our body like our brain, hormones and skin. The thing is that some fats are better for us than others.
But, this is a loaded statement. The scientific data is always changing.
Ask the Keto and Atkin dieters and they’ll tell you that animal fat like eating steak is essential to weight loss. I beg to differ…(but that’s for another post)
The general rule of thumb for nutrition is that less processed is better. That goes for fats too.
The best fats for our health are the ones that are the least processed.
These include avocado oil, unrefined extra virgin olive oil, and unrefined extra virgin coconut oil. Even some high quality butters that are pasture-raised can be healthier than processed fats.
All in small amounts of course.
But, just buying high quality fat, like unrefined extra virgin olive oil isn’t the end.
You need to know when to heat it or not to heat It to get its full benefits.
Let me explain about temperature when it comes to fat.
We do need fat for many functions in our body like our brain, hormones and skin. The thing is that some fats are better for us than others.
But, this is a loaded statement. The scientific data is always changing.
Ask the Keto and Atkin dieters and they’ll tell you that animal fat like eating steak is essential to weight loss. I beg to differ…(but that’s for another post)
The general rule of thumb for nutrition is that less processed is better. That goes for fats too.
The best fats for our health are the ones that are the least processed.
But, just buying high quality fat, like unrefined extra virgin olive oil isn’t the end.
Let me explain about temperature when it comes to fat.
What does temperature have to do with it?
Temperature has a LOT to do it. Fat is a delicate thing in most cases.
Certain fats heated to high temperatures degrade the good properties. This can make them unhealthy, and make your food taste bad. You definitely don’t want to overheat fats.
The best way to think about this is to look at the smoke chart below.
The “smoke point” of an oil is just when the oil in your pan starts smoking. This not a good thing because you start burning the oil, and create unsavory flavors.
Smoke point of Fat/oil
Fat or oil // Smoke Point
- Avocado Oil // 570 F
- Ghee // 485 F (252 C)
- Olive oil (extra light) // 468 F
- Soybean oil (refined) // 460 F
- Peanut oil // 450 F
- Coconut Oil (refined) // 450 F
- Corn oil // 440 F
- Grapeseed oil // 420 F
- Canola oil (refined) // 400 F
- Vegetable oil // 400 F
- Olive oil (virgin) // 391 F
- Sesame oil (unrefined) // 350 F (177 C)
- Coconut Oil (extra virgin) // 350 F (177 C)
- Olive oil (extra virgin) // 375 F (191 C)
- Lard (Pork fat) // 370 F (188 C)
- Butter // 200 to 250 F (120 to 150 C)
- Flaxseed oil // 225 F
Take a look at the fats with the highest smoke points, like avocado oil, ghee, peanut oil.
Fats with high smoke points can take high heat and are often using for frying or sautéing food at high temperatures.
They don’t start to burn and change flavor when heated at a high temp.
At the bottom of the scale, you’ll find the fats that can’t take high temps like extra virgin olive oil and butter. They have a lower smoke point. These will start to burn and smoke when heated too much.
They are used more for flavoring rather than frying.
Fats with low smoke points are used for salads and finishing dishes.
Does oil have flavor?
Learn the rules like a pro, so you can break them like an artist.
So, this is just a guide. I love to create and sometimes I break the big fat rules. But, knowing what makes each dish authentic gives me a foundation to work from.
Extra Fat Tips
For baking
Storing fats
Summary
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