How to Compare Cooking Oils
Carefully choosing your cooking oil will improve your cooking results, the meal's taste and your health. Having several oils handy, if properly stored, will also save time and money. Use the steps outlined in this article to decide which cooking oils best suit your needs and tastes. Does this Spark an idea?
Instructions
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Determine the oil's purpose. The purpose for which you intend to use the oil will guide your choice of oil, because different oils have different smoke points, flavors, textures and effects on health. Some purposes for cooking oils are deep-frying or sauteing, sprinkling on salads, improving health or enhancing a meal's flavor.
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Determine your recipe's cooking temperature and the oil's smoke point. Check your recipe to determine whether the recipe calls for low heat, medium heat, medium-high or high heat. Then pick an oil with an appropriate smoke point. The oil's smoke point is the heat at which the oil begins to smoke and its flavor and nutritional value degrade. For recipes requiring medium-high to high heat, choose an oil with a smoke point of at least 375 degrees. Options include avocado (refined), 520 degrees; canola (refined), 400 degrees; grape seed, 420 degrees; olive (refined), 420 degrees; safflower (refined), 450 degrees; sesame (semi-refined), 450 degrees; and walnut (semi-refined) 400 degrees. If your recipe calls for a low or medium heat, choose an oil with a lower smoke point, but more flavor such as olive (unrefined), 320 degrees; walnut (unrefined) 320 degrees; or sesame (unrefined), 350 degrees. If your recipe does not require heat, choose a flavorful unrefined oil, such as: extra-virgin olive, which has a peppery-fruity flavor; flax seed with a strong nutty flavor; or walnut with a delicate, nutty flavor. If you prefer flavorless oil in your cold dishes, try an unrefined safflower oil. Assume the oil is refined unless its label says otherwise.
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Consider the oil's health benefits. If your aim is to lower your cholesterol, you should choose polyunsaturated or monounsaturated oil. Dr. Earl Mindell, who has authored several books on nutritional health, herbs and supplements, says that polyunsaturated oils lower both the good (HDL) and bad (LDL) cholesterol, while monounsaturated oils raise the good and lower the bad. However, Mindell warns against any hydrogenated polyunsaturated fats; they are linked to a higher risk of cancer. Olive oil is monounsaturated, and Mindell recommends the extra-virgin variety, which has the best flavor and texture. Flax-seed oil is high in omega-3 fatty acids, which have been shown to reduce recurrence of heart disease and lower cholesterol. Safflower and grape-seed oils contain the highest amount of linoleic acid, which is an omega-6 fatty acid and is linked to cancer prevention, relief from cystic fibrosis and eczema, and reduction of diabetic complications. For antioxidant benefits, try an oil that naturally contains vitamin E, such as wheat germ, which contains 100 percent of the recommended daily allowance per serving; and grape seed which contains 45 percent of the recommended daily allowance per serving.
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Consider your storage limitations. All oils should be stored in tightly sealed containers in the refrigerator or a dark cabinet to delay rancidity. Unopened oils generally last a year in a dark cabinet, while opened oils begin to turn rancid within two weeks to two months after opening, if not stored in the refrigerator. The darker or more flavorful oils, such as extra-virgin olive, sesame and flax seed, turn rancid more quickly than others. Don't worry if the oils become cloudy in the refrigerator, as they will become clear again once brought to room temperature. If you must store your oils on the kitchen counter, choose refined oils lighter in color and keep them in dark, tightly-sealed containers away from heat. Taste them before each use to make sure they are not rancid.
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Tips & Warnings
For more information on healthy oils, check out the following websites:
For grape seed, go to www.umm.edu/altmed/articles/grape-seed-000254.htm. For flax seed, go to www.umm.edu/altmed/articles/flaxseed-oil-000304.htm. For olive, go to http://www.thenibble.com/REVIEWS/main/oils/olive-oil-flavors.asp. For canola, walnut and sesame, go to http://life.familyeducation.com/foods/nutrition/36579.html.
Mindell advises when you add healthy fats to your diet, you should eliminate the less healthy fats. Consuming too many fats of any kind causes weight gain, which leads to other health problems. Cooking oils that are heated beyond their smoke point cause smoke that irritates eyes and breathing passages and may be carcinogenic.
