Cooking Oils Selections-The Healthiest Of The Liquid Fats

Have you ever started coughing when you heat up oil on the stove?


Oil Heated Beyond Its Maximum Temperature, Generates Acrid Smoke

The oil used, had reached a temperature that was too high for it to remain stable. That horrible odor of burning oil that made you choke is called the smoking point. Every type of oil has a different smoking point. If you reuse oil, the smoking point decreases each time. Therefore you shouldn’t repeat frying with the same oil more than 2-3 times.

Looking for the “right” cooking oil, at the grocery store will drive anyone completely crazy.


Larry Sans Suspenders, Monkeying Around The Oils Trying To Decide 🙂 Suggest Peanut?

Many shoppers just go right over to the olive oil and look for extra virgin type. More refined olive oils are less expensive and can be used for higher heat cooking. The healthiest is extra virgin olive oil which has the highest amounts of antioxidants and the best flavor. You want to always use this quality oil for making salad dressing. In the case of extra-virgin, if your going to add heat, don’t exceed 320-275 degrees. Plain light olive oil can be heated up to 468 degrees. Olive oil has the highest amounts of MUFA (monounsaturated fatty acids) which makes it the queen for health benefits as part of the Mediterranean diet. It has also been linked to having a protective effect on keeping bones healthy thorough the aging process.

Another interesting oil is grapeseed that is a leftover of winemaking. It is high in vitamin E and has a good flavor but expensive. It can be used as both a salad dressing and for sautéing. You can pump the heat up to 435 with this oil. This is usually a refined oil that contains a high amount of PUFA (polyunsaturated fatty acids). It is also a healthy oil.

Almond, is another oil you may see on the shelves. Has a toasted almond flavor and contains vitamin E. You can use it up to a temperature of 495 degrees for sautéing and stir-frying. It also can be used for salad dressing and baking. The majority of the fat is from MUFA, like olive oil.

Manufacturers have put out a high-oleic safflower oil. This oil is much higher in beneficial MUFA like olive oil. You can use heat up to 510 degrees which makes it eligible for baking, sautéing and stir-frying. It has a mild flavor.

Avocado oil, although not readily available in my area has a high heating point of 520 degrees. The flavor is nutty with subtle avocado aroma. Its high in MUFA. Can be used for salads and all high-heat cooking. The disadvantage is the expense.

Sesame oil comes in two types. Regular, which is untoasted and dark, where they toast the seeds. It has equal amounts of MUFA and PUFA. Store in refrigerator. Regular has a subtle sesame flavor. Dark has a very nutty flavor that is used to flavor Asian menus.

Peanut oil, when refined has a very dull flavor. Contains vitamin E and used for stir-frying, sautéing and searing foods. Heating temperatures of up to 460 degrees for the refined oil.

1. For the better health oils, you want to stick with ones high in MUFA (monounsaturated fatty acids)

2. You can also vary with oils high in PUFA (polyunsaturated fatty acids)

3. Stay away from those with high saturated or trans fatty acids. They raise cholesterol levels including bad cholesterol (LDL) and lower good cholesterol (HDL)

4. All oils each contain 90 calories per tablespoon. So use as little as possible when cooking.

5. Store oils in a cool environment away from sunlight.


Recommend A Pan Screen In Lieu Of Third Degree Burns. Less Expensive.

Categories: Health


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