Your browser does not support JavaScript! before use docindia please enable Javascript on your browser

Types of Cooking Oil and Analyze Which One is Best

Types of Cooking Oil and Analyze Which One is Best
April 08, 2024

When we talk about oil, it is one of the essential components or we can say the ingredient for many recipes. It is a plant, animal, or synthetic liquid fat that is used in cooking (frying, baking, roasting, etc.). It is also used in food preparation apart from cooking. Food preparation involves factors such as flavoring the food without heating it on the stove, there are oils that can also be used in salad dressings and even in dips. Thus, this type of oil that does not require heating or cooking can be categorized as edible oil. Although, when we talk about oil in terms of cooking all of it is edible. But some cannot be consumed as they are raw in nature and thus require cooking or heating. As you know, there are monounsaturated as well as polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help you lower your risk of heart disease when used instead of saturated fats.

What is Oil?

Oil is a carbon compound (fat) that helps you in cooking. There are two types of fats. Healthy Fats as well as Unhealthy Fats. Some oil contains both fats.

The classification of these fats can be done as;

  • Saturated Fats – saturated fats are considered unhealthy. They are commonly found in products such as dairy products, fatty meats or coconut, and palm oils.
  • Trans Fats – trans fats are those fats that are found in processed food. They are not a healthy option to have.
  • Monounsaturated Fats – monounsaturated fats are those fats that are found in nuts. Nuts such as olives and avocados. Monounsaturated fats can also be found in extra virgin olive oil, peanut oil, and avocado oil.
  • Polyunsaturated Fats – polyunsaturated fats are those fats that include omega-6 and omega-3s, they are considered healthy fatty acids. You can get them from oily fish like salmon and mackerel, as well as chia seeds and walnuts. They are especially good for your brain.

Now, when we talk about cooking oil then several varieties can be given into consideration when choosing them for cooking;

  • Extra-virgin olive oil – Extra-virgin olive oil is considered a healthy and versatile fat. It is an excellent choice for its antioxidant content, it also links to cancer prevention. Extra-virgin olive oil can be used for every type of food prep. It has a low smoke point; which means it is not always the best oil to use for cooking, at least not cooking at temperatures above 375ºF (191ºC). The low smoke point can be described as the temperature at which it begins to degrade and release damaging free radicals. Therefore, extra-virgin olive oil is mostly used in salads, dips, and dressings.
  • Light olive oil – light olive oil also has several health benefits. It has a higher smoke point that is about 470ºF (243ºC). Thus, a high smoke point implies that it is a more versatile and ideal option. It is used in cooking that includes; sautéing, roasting, and grilling. It can also be used in baking, but the flavor of light olive oil is overpowering hence people tend to avoid using it in baking.
  • Coconut oil – Coconut oil is of two types; refined and unrefined (virgin). The smoke point of refined coconut oil is 450ºF (232ºC). The coconut oil has a light coconut flavor, and it is best for sautéing or roasting. If we talk about virgin coconut oil, it has a more signature flavor of coconut. Its smoke point is 350ºF (177ºC). It is suitable for baking.
  • Canola and other vegetable oil – canola oil is very prominent. It was developed in the 1970s by researchers at the University of Manitoba. Vegetable oils usually come from a blend of vegetables. Whereas Canola oil is manufactured and developed from rapeseed plants. The refining process of both canola, as well as vegetable oil, makes them neutral in taste. And they provide a smoke point of 400ºF (204ºC). Hence, this makes them get used to stir-frying, sautéing, grilling, frying, and baking.
  • Avocado oil – avocados are enriched with healthy monounsaturated fats. They contain a high content of good fats. The smoke point of avocado is the highest known smoke point of any plant oil; 520ºF (271ºC) for refined and up to 480ºF (249ºC) for unrefined. Therefore, it is considered the best option for frying, searing, roasting, and grilling. Although avocado oil is considered the carrier oil and hence, it lets other flavors get more observable.
  • Peanut oil – peanut oil is another type of cooking oil. It is often used in Thai, Chinese, and other Asian cuisines. It has a smoke point of 450ºF (232ºC). Thus, making it a better option for high-temperature stir-frying. It also works well in large batch frying, which is why the food industry heavily relies upon it for menu items like French fries and fried chicken. Unrefined peanut oil, on the other hand, has a smoke point of 320ºF (160ºC). Add it to dressings or marinades for extra flavor
  • Sesame oil – sesame oil is another option that can be taken into consideration for cooking oil. It contains many monounsaturated fats and antioxidants as well. It also challenges the option of olive oil as a healthy choice for cooking. It has a smoke point that varies from 350 to 400ºF (177 to 204ºC). Thus, it implies that it can be used in stir-frying and sautéing as well as adding flavor as a condiment.

How to analyze which oil is best for cooking?

Always remember that using oil that contains healthy fats will definitely enhance your diet, as long as you consume it accordingly otherwise it might become a nuisance as well. Therefore, to identify and analyze the best oil for different kinds of cooking methods you need to go through certain “to do”. The certain ‘to do’ can be; One of the ways by which you can do it by going through the smoke point of each one of them.

As an oil smoke point is described as; when oil upon heating starts to smoke. It can lose some of its nutritional value and can give food an unpleasant taste.

Oils with high smoke points are good for high heat frying and stir-frying. These include:

  • Peanut
  • Sesame
  • Soybean

Oils with moderately high smoke points are good for sauteing, over medium-high heat. These include:

  • Avocado
  • Corn
  • Canola
  • Olive

Oils that have low smoke points include flaxseed oil, pumpkin seed oil, and walnut oil, and are best saved for use in salad dressings and dips. Some oils include avocado oil, grapeseed oil, olive oil, and sesame oil, all these oils are the ideal solution for being used in frying or salad dressings.

Storing of cooking Oil

Storing cooking oil is a very concerning notion. It is advisable to purchase only the limited amount of oil that you can use within a month after opening it. Because when you keep oil more than a month or two after its opening, they develop a certain type of smelling them. You can check the smell of those oils that are kept for more than a month or two. Apart from this you also need to keep oils in a cool and dry place. Do not refrigerate them or keep them in direct heat or light as it can damage them.

How to Stay Healthy in Summer Season?
Get 150 minutes or more of aerobic exercise each week. Your health will immediately benefit from physical activity, among them being more restful sleep and less anxiety. But in extremely hot weather,
What meal should you start your day with?
The morning is a crucial time to fuel your body with nourishing foods that set the stage for a day filled with energy and productivity. Unfortunately, some common breakfast choices may seem innocent b
Cranberry: May Prevent You From Stomach Cancer
Cranberries are juicy, soft, round, and red-colored berries that are both bitter and sour in taste. These berries, grown from green vines, are filled with salicylic acid, essential vitamins, and vario
Apple Juice: Risk and Its Health Benefits
Apple is one of the most popularly consumed fruits and it is prescribed by experts for its rich content of high-quality nutrients that are not only beneficial for maintaining your overall health, but
9 Reasons Why You Don’t Need to Avoid Healthy Carbs?
In recent years, low-carb diets have gained popularity, leading to a widespread fear of carbohydrates. However, it’s crucial to distinguish between healthy and unhealthy carbs and recognize the numero
14-Month-Old Toddler Nutrition
The process of growing up is very fascinating, hence the more it fascinates the parents the more cautious they become. And that is fine. Caring extra about your little ones is a very natural habit. Be
Food that Disturbs and Improves Your Sleep
Sleep and nutrition are two essential components of overall health and well-being, and there is a growing body of research that suggests that the two are closely intertwined. The foods we eat and the
Raw Food Diet: Should You Go With It or Not?
Raw food is food that has not been cooked or processed. There are different levels of nutrition in raw foods, all of which primarily include eating uncooked, unheated, and raw foods. In addition to r
Antioxidants: Types, Supplements, and Foods
Antioxidants are motes that fight free rigorous in your body. Free rigorous are composites that can generate detriment if their situations come too high in your body. They are linked to multiple dise
Everything You Need To Know About Extra Virgin Olive Oil
Extra virgin olive oil is a great item to keep in your pantry because of its robust flavor, adaptability, and health advantages. It is filled with antioxidants and heart-healthy fats, and it is simple