This is always a confusing topic for people, since the healthiest oils aren't always the healthiest to cook with. Oils have what is called a "smoke point," the higher the smoke point the higher you can heat them before they go rancid. But that isn't all that you should be considering, since vegetable oils have a high smoke point but that doesn't mean that they should be used for cooking, or all all for that matter. Polyunsaturated oils are the least stable at high heat, due to having the greatest number of double bonds, then followed by monounsaturated oils, and then the saturated oils.First of all GET RID OF ALL BAD FATS! These include oils such as:
- Vegetable oils- most are a mixture of unidentified oils that have been extracted with chemicals.
- Old oils- beware that some oils have a limited shelf life and so make sure that they still smell fresh when you use them.
- Partially hydrogenated cooking oils- these are vegetable oils that have had some of the double bonds synthetically removed, which increases the degree of saturation, causing it to act more like a saturated oil. This also creates trans fats, which can raise bad cholesterol in people and should be avoided.
- Purchase oils in dark containers, the harsh store lights can cause the oils to go rancid even before you have a chance to use the oil. Once purchased store in dark cupboards. Also for oils such as olive oil, store majority of the oil in the refrigerator and only keep what small amount you will use in a few weeks time out.
- Canola oil, Soy oil, and Corn oil- are all highly common GMO foods, you can read more about Canola oil on my previous blog, Canola Oil, What the Heck is this Anyways? or about the phytoestrogens, and phytates found in soy in my previous blogs, You Scream, We all Scream for Soy! and How Soy Formula is Similar to Birth Control
My suggestions:
Avoid cooking with oils such as flax seed and olive oil; although great oils, these oils are better used for dressings and supplements. Flax seed should never be heated, since it made up of mostly polyunsaturated fatty acids it goes rancid quite easily once heated. I recommend freshly ground flax-seed in shakes, or cold-pressed flax seed in dressings. Olive oil can be used to sauté at low-medium temperatures, but I wouldn't recommend anything higher than that. Use olive mainly for dressings. Grape seed oil has been recommended as a healthy alternative to olive oil for cooking, but this oil does have a high oxidation potential so beware if you are using it at high heats.
Saturated fats such as coconut oil are my favorite choices. These oils can take higher heats before they go rancid, and if you read my blog, My Tropical Love Affair, you can learn more about this healthy oil. Unrefined is the best choice, although refined coconut oil has a high smoke point. Palm oils are another choice since they are highly saturated and therefore more heat stable. Red palm oil has the added bonus of also containing lots of CoQ10 and vitamin E along with the saturated fatty acids. Some controversy is going on with palm oil plantations, but West African red palm oil is normally considered environmentally sound.
Oils such as macadamia nut, almond, sesame, avocado, and walnut are also great choices, but they are a little harsher on the wallet so I wouldn't recommend using them all the time. These oils are a favorable choice for salad dressings, but also can be used to saute and cook with. Most should be stored in a dark area or in the refrigerator for longer shelf life.
Butter, lard, and tallow also are great for cooking since they are highly saturated. They all have received a bad rap over the years, but here is another example of not believing everything you read. Buy good quality fats like butter from grass-fed cattle, these fats are perfect on vegetables to help your body absorb the fat-soluble vitamins. DO NOT substitute margarine for butter!
Pura Vida!
Alica Ryan, NTP
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