Over the last month we have discussed many topics related to fats and oils. This week we will wrap up the discussion with a guide on choosing the right culinary oil (or fat). When in the kitchen, we use different levels of heat depending on what we are preparing. There are many oils on our shelves or at the grocery store, but which one is best for what you are doing?
First, it is important that you are choosing high quality oil that explains how it was processed (or the company’s website explains the process). Most mass market oils are already rancid as they sit on the shelf ready for you to purchase them. Use these guidelines when purchasing oils and how to use them in the kitchen.
Baking: butter, lard, coconut and palm oil; these fats and oils create excellent baked products.
Frying: clarified butter (ghee), lard, coconut, palm, peanut and avocado oil; these oils and fats have a high smoke point and are either high in saturated fat which can resist rancidity or monounsaturated fat which is more stable than polyunsaturated fat.
Sautéing: clarified butter (ghee), coconut, peanut, avocado and olive oil; Just like with frying, these oils and fats have high smoke point and are more resistant to rancidity.
Dipping, Drizzling, Dressings, and Marinades: toasted sesame oil, extra virgin olive oil, flax, hazelnut oil; these oils need to be consumed raw (not heated) because they are either high in polyunsaturated fat which is very unstable and can become rancid easily, or they have bold, unique flavors that will be destroyed when heated.
Remember, always avoid hydrogenated or partially hydrogenated oils and oils that are extracted or refined with chemical solvents.
And a final note, it is important to incorporate many servings of fresh, seasonal fruits and vegetables into your daily diet. They are packed with powerful antioxidants that help protect the body from rancid fats. Always choose high quality oils and fats, use the right oil or fat for the different culinary uses, properly store your oils, and eat lots of fruits and vegetables to protect your body from rancid fats and oils.
