Oils vary in quality, and health benefits
Today’s grocery store shelves are stocked with a large variety of different types of oils made from fruits, nuts and seeds. With so many options, it can be hard to know which to choose.
In this article we’ll navigate through the differences and various qualities of oils, so you can make an informed about what’s best for you.
Several factors determine how healthy an oil is. These include:
● The fatty acid profile.
● How it’s processed.
● How it’s used and stored.
The fatty acid profile means the ratio of saturated, monounsaturated, and polyunsaturated fat that the oil contains. Every oil is a mixture of all three types of fats.
All liquid oils are made up of predominantly unsaturated fats, with smaller amounts of saturated fats.
A higher proportion of unsaturated fat causes the oil to be liquid at room temperature.
A higher proportion of saturated fat results in a fat that is solid at room temperature (such as butter, coconut oil, cream cheese, shortening, etc.).
Unsaturated fats are considered to be heart healthy. These include all the liquid oils.
On the other hand, saturated fats tend to raise blood cholesterol levels and increase the risk of heart disease and stroke.
The method and amount of processing also affects the properties of oils.
Oils that undergo the least amount of processing are labeled “cold pressed,” “expeller pressed,” and “extra virgin.”
These oils are obtained by mechanical extraction, squeezing the fruits, seeds, or nuts through a device called an extractor. These oils have a more robust, richer flavor.
They also contain more nutrients, including antioxidants and vitamins.
After that first mechanical extraction, the oil is then further extracted using heat and chemicals.
This process removes undesirable components in the oil, creates a lighter color, and a milder flavor.
It also increases the shelf life of the oil. If an oil stays on the shelf in the pantry too long it becomes rancid. You’ll know it by the distinct unpleasant odor. If this happens, throw it out.
Oils should be stored in a cool dark place to prevent them from breaking down prematurely.
Various oils have different smoke points.
The smoke point is the temperature at which the oil begins to smoke and break down.
Heating an oil above its smoke point releases toxins that can cause inflammation and lead to heart disease and cancer.
The smoke can be released into the air and inhaled. Likewise, reusing oils (such as in a deep fryer) produces these same toxins.
Refined oils are best for cooking, as they can withstand higher cooking temperatures.
Unrefined oils are best for use in salad dressings, to drizzle over pasta or vegetables, or as a bread dip.
Let’s review the healthiest cooking oils. I’ll discuss their usage, benefits and characteristics.
Number one, hands down, is extravirgin olive oil (EVOO). It has the healthiest ratio of fatty acids and is rich in antioxidants that can lower cholesterol, blood pressure and inflammation, help prevent type 2 diabetes, and support brain health.
The flavor is rich and fruity, but can sometimes have other flavors, depending on the type of olives used. Its distinct flavor lends itself well to use on salads and pastas.
Its smoke point is 400 degrees Fahrenheit, so it can be used in cooking at lower temperatures. It is typically used to cook meat and protein dishes and vegetables. When cooked low and slow it tenderizes and permeates food with a wonderful flavor.
Light olive oil is similar but is more refined. It is extracted from the olives with heat which neutralizes its flavor.
It is lighter in color and taste than EVOO. Because it is more refined it contains less of the healthful components found in EVOO. It has a high smoke point of 470 degrees and is recommended for frying and baking.
Other healthy oils include avocado, canola, flaxseed, sesame, and sunflower. Avocado oil is unrefined. It has a mild buttery flavor, and its fatty acid profile is similar to EVOO. Its high smoke point of over 500 degrees makes it an excellent choice for sauteing and cooking.
Canola oil is extracted from the rapeseed. It is a bit more refined than EVOO but has a very healthy fatty acid profile. It has a mild neutral flavor and is therefore well-suited for baking. Its smoke point is about 435 degrees Fahrenheit.
Flaxseed oil is unique because it is an excellent source of omega-3 fatty acids, the same beneficial type of fat found in fish and seafood.
It has a very low smoke point of 225 degrees Fahrenheit, so it isn’t a good choice for cooking or baking. It is fragile and very perishable, so it should be kept in the refrigerator and used within a few weeks of opening. Flaxseed oil is best used in salad dressings, drizzled over potatoes or roasted vegetables, or added to smoothies.
Sesame oil is rich in antioxidants and has anti-inflammatory properties. It has a distinctive nutty flavor and aroma. It works well for searing and sauteing meats and as an ingredient in winter soups. It has a smoke point of 410 degrees Fahrenheit.
Sunflower oil is very light in taste, so it won’t overpower other ingredients. It also has a healthy fatty acid profile and is rich in vitamin E. It is indigenous to the United States and was used by the Native Americans. It has a smoke point of 450 degrees Fahrenheit.
By the way, if you’ve ever wondered what vegetable oil is, it’s a blend or combination of oils. Vegetable oil is a good overall choice if you don’t want to have to buy multiple bottles of oil. Its smoke point is about 400 degrees.
So, as you can see, some oils are best suited for certain uses, and others are better for other applications. You might choose to have a small assortment of oils in your pantry to use depending on what you intend to do with them. Be sure to buy small bottles unless you use it frequently, so it doesn’t spoil.