Oils: Making a decision

There are four main components to consider when choosing an oil for your kitchen- composition, smoke point, production and price.

Composition

This has to do with the ratio of the kind of fats that they contain –namely saturated fats and unsaturated fats. Unsaturated fats- mono and poly unsaturated fats have consistently been linked to heart health and have a positive effect on cholesterol levels. Oils which are high in polyunsaturated fats include: flaxseed, sesame and sunflower oil. Oils rich in monounsaturated fats include: olive, avocado, peanut and canola oil.

In contrast, oils high in saturated fats have been linked to increases in LDL cholesterol (the unhealthy kind) and increased risk of heart disease. These oils include coconut and palm oil. Although coconut oil has received attention over the last few years as a highly beneficial oil- it still remains a saturated oil (with a composition similar to butter) and usage should be limited. It’s also worth noting that most studies advocating the health benefits of coconut oils are of poor quality.

Production

Oils can either be pressed or refined. Oils that have been produced through cold pressing have been extracted without any heat and include virgin olive oil and avocado oil. Hot pressing is a similar process but uses heat and pressure in the extraction process. Pressing results in oils that are of a superior nutritional quality and taste but tend to be more expensive.

Just a note on olive oil. Both virgin and extra virgin olive oil are pressed oils. However, extra virgin olive oil has no defects and has a superior quality and flavour. Virgin olive oil is still a good oil to use but has minimal defects and will have a more neutral flavour.

In comparison to pressed oils, refined oils are produced using refining, bleaching and deodorising which in turn reduces flavour and colour and removes some of the antioxidants. However, these oils are cheaper and more stable at high temperatures. These oils include sunflower, canola and peanut oil.

Smoke point

The smoke point of an oil is the temperature at which the structure of the fats starts to break down and destroy some beneficial nutrients and release free radicals and chemicals (such as peroxided and aldehydes which have potentially harmful impacts on health). For this reason, it’s important to choose an oil that has a smoking point that matches your cooking method.

Oils with a high smoke point, which makes them appropriate for frying and roasting, include canola oil, olive oil (not extra virgin), avocado oil and peanut oil. Canola oil and vegetable oil are also recommended for baking. Extra virgin olive oil and sesame oil are more suitable for cooking at a lower temperature- such as sautéing.

Which oil to choose?

Canola oil is budget friendly, has a neutral flavour and a high smoke point. If you can spend a bit more- olive oil is the next best beat. Extra-virgin olive oil is superior to pure olive oil in terms of the heart healthy mono-saturated fat content but it has a slightly lower smoke point. However, the smoke point is around 190 degrees Celsius- so it still works for baking and frying below that temperature.

Avocado oil is high in the healthy fats, has a neutral flavour and high smoke point making it a great option. However, it’s also an expensive one. Peanut oil has a very high smoke point (250)- making it a great option of s

tir fry’s- if you’re happy with a peanut flavour.