Now not too long ago I saw a chef posting with a bottle of oil calling it to be
healthiest oil on Facebook (No! Not the one in the photo here). He was probably saying that because he was getting
paid for it.
However, do these chefs really know if the oils they vouch for are really
healthy? Do the chefs here in this part of the world particularly know how to pick an oil for the preparation? Are the commercial ads on healthy oils really giving the correct
message? Well, the labels could be misleading and may not have clear suggestive guides either.
If you thought extra virgin olive oil is the only healthiest out there, you
couldn’t have been more wrong!
As it appears, cooking oil should be picked
based on its smoke point and the ratio of fatty acids.
Smoke point of oil is the temperature at
which the oil burns and chemically breaks down in heat, releasing dangerous free radicals. What are free radicals? These are chemicals you do
not want inside your body because they destroy cells and cause aging.
The smoke point of cooking oils varies
widely. In general, the more refined oil, the higher its smoke point, because
refining removes impurities and free fatty acids that can cause the oil to
smoke. The smoke point of the oil, therefore, depends on the levels of free
fatty acids in it. Free fatty acids are dangerous for the circulation and can
lead to heart diseases and in some cases insulin resistance (diabetes) too.
Free fatty acids are a bigger culprit than dietary cholesterol for heart diseases.
The lower the content of free fatty acids, the higher is the smoke point of the
oil. Oil with high very high smoke point is the best for cooking on high heat.
The saying that extra virgin olive oil burns quickly is a myth and you can use
it to cook on high heat produced by domestic stoves. Sunflower oil has even a
higher smoke point and stability.
Safflower oil: Smoke point: 450-500 degrees F.
Use for searing, deep-frying, pan-frying, sautéeing, roasting, grilling, baking
and salad dressings (mild flavour). An excellent source of vitamin E (one
tablespoon supplies 30 per cent of a day’s requirement).
Sunflower oil: Smoke point: 400-450 degrees F
(refined). Use for deep-frying, pan-frying, sautéing, roasting, grilling,
baking and salad dressings (mild flavour). High in vitamin E, delivering 5.6 mg
per tablespoon.
Extra virgin olive oil: Smoke point: 350-410
degrees F. Use for sautéeing and frying over medium-high heat, and salad
dressings. A good source of vitamin E and antioxidants called polyphenols.
Coconut
oil: Smoke point: 350 degrees F. Use for sautéeing and
baking. It’s high in saturated fat (86 per cent). The saturated fat in coconut
oil raises LDL (bad) blood cholesterol.
By Vesanto Melina, MS, RD www.nutrispeak.com
Standard Cooking Temperatures at homes:
Pan frying
(sauté) on stove top heat: 120 °C (248 °F)
Deep frying:
160 - 180 °C (320 °F - 356 °F)
Oven baking:
Average of 180 °C (356 °F)
However, it seems like smoke point alone
cannot decide for all types of oils. Butter has high smoke point and stability
too, but you cannot use them in salad dressings for a healthy diet.
For low temperature
cooking, or adding to dishes and salad dressings, choose oils with a higher
Omega-3 fatty acids since they promote healthy cells and decrease stroke and
heart attack risk. They are also known for their anti-inflammatory
action. Although you need Omega-6 fatty acids to maintain cell wall
integrity and provide energy for the heart, too much Omega-6 fatty acids can
increase inflammation in the body. Also, cooking oils high
in Omega 9 is a good way to go. Omega-9 fatty acids are considered to be
"conditionally essential," which means that although your body
produces them, they aren't produced in meaningful quantities. Consuming omega-9
fatty acids such as oleic acid lowers the risk of heart attacks,
arteriosclerosis, and aids in cancer prevention.
So next time you are out there to get oil from the store, you could think about the points mentioned to pick the right oil for taste and health.
