The three things I consider when
choosing oil are health benefits, heat-tolerance, and flavor.
Health:
Eliminate intake of trans fats (hydrogenated or partially-hydrogenated), which are sometimes found in shortening
or stick margarine. These are the least healthy fats and are not, in most cases
naturally occurring. They are the byproduct of chemical manipulation of
vegetable oils. Think “Stop”.
Minimize intake of saturated fat (generally solid at room temperature). Saturated fats are usually from
an animal source (like lard or butter) though some plant oils (like palm or
coconut) include saturated fats. I try to limit my intake of animal protein and
only use butter or coconut oil in recipes that absolutely require saturated oil
(like pie crust during the holidays) and then I eat these things in moderation.
Think, “Caution”.
Limit fat intake to mostly unsaturated fats, and total fat intake to no more
than 30% of daily calories. We actually do need some healthy unsaturated fat in order to maintain
healthy cholesterol levels and decrease our risk of heart disease and other
health problems. Unsaturated fats are generally liquid at room temperature and
are divided into two categories: monounsaturated and polyunsaturated (based on
the number of hydrogen-reducing double bonds in the fatty acid chain).
Monounsaturated fats can be found in nuts, vegetable oils, canola oil, olive
oil, safflower oil, sunflower oil, and avocadoes. Polyunsaturated fats can be
found in corn oil, safflower oil, canola oil, walnuts, flax seed, and fish.
Think, “Moderation”.
Include up to 10% of calorie intake from essential fatty acids (EFAs). EFAs can be found in the
polyunsaturated fats and their name refers to the fact that they are vital for
health and biological processes (not just to be burned for energy), and that
the human body cannot synthesize these fats. Humans need two kinds of EFAs:
Omega 6 and Omega 3. Research suggests an ideal 1:1 ration between Omega 3 and
6. The Cleveland Clinic recommends focusing on getting enough Omega 3 fatty
acids. Omega 6 fatty acids are more prevalent in American diets so to achieve
balance most people need to add Omega 3. Good sources of Omega 3 are: canola,
pumpkin seeds, walnuts, flax seeds, eggs and fish (trout, herring, salmon, and
krill). Think, “Go”.
Cooking with Oils:
Most oils are labeled with their
smoke point. It’s important to follow the temperature requirements of oils
because damaged oils lose health benefits and can actually become harmful.
According to the Cleveland Clinic, heating oils above their smoke point
“produces toxic fumes and harmful free radicals”. Refined oils can tolerate
higher heat than their unrefined counterparts. However the refining process can
also lower nutritional benefits so if possible choose less refined oils for
dips and dressings or low heat cooking. There is a lot of variation in the
refining process between different brands and qualities of the same oil so
check the label for heat tolerance and storage recommendation. That being said,
the following are some general guidelines.
No Heat Oils: require refrigeration and are best consumed cold or at room temperature
in smoothies, dips, cold marinades or salad dressings. Includes flax seed and
wheat germ oils.
Low Heat Oils: are best used in light sautéing, in sauces, and in low-heat baking. Includes
pumpkinseed, walnut, coconut, sesame and hemp oils (the last two should be kept
refrigerated).
Medium Heat Oils: are best suited for baking, oven cooking or stir-frying. Includes grape
seed, macadamia nut, peanut and extra-virgin olive oils.
High Heat Oils: can tolerate searing, browning, and frying. Includes almond, avocado,
hazelnut, palm, rice, sunflower and safflower oils.
Flavor:
Everyone’s tastes are different.
Taste and see which oil flavors you enjoy most. Many are mild enough to go with
any food. Others have a strong flavor that can overwhelm a dish if you’re not
careful. An example of the latter is flax seed oil, which is very healthful,
but has a somewhat fishy flavor. I haven’t tried this yet myself by my Mum uses
it in homemade Caesar salad dressing (where it pairs nicely with the
anchovies).
If you would like to learn more
about the health benefits, uses and risks of various fats and oils, the
following links provide some excellent information:
