Cooking oil is a kitchen essential. It’s found in every food preparation space, whether it be commercial or domestic. But despite its wide and varied use, cooking oil is still somewhat shrouded in a surprising number of myths. From misconceptions about health implications to misinformation about flavour and nutrition, and everything in between, it’s evident that the facts about cooking oil have been largely misunderstood. In this article, we’ll be busting the myths about cooking oils, giving you the facts instead. So, here are x things you shouldn’t believe about cooking oil:
1. “All fats are bad for you”
One of the oldest and yet most commonly believed myths about cooking oil is that they’re bad for you, no matter which one you choose. The reality, however, is somewhat different here. Fats are an essential part of an everyday diet.
Monounsaturated & unsaturated fats
Otherwise known as “good” fat or “monounsaturated” fat. In order for fat to be considered “good”, you need to get it from foods like olive oil, rapeseed oil, avocados, almonds, brazil nuts and unsalted peanuts. Unsaturated fats are also considered to be “good” fats, which can be found in foods like oily fish, among other things. Both monounsaturated and unsaturated fats help to protect the heart and have the ability to lower “bad” cholesterol.
Polyunsaturated fats: omega-3 & omega-6
In addition to monounsaturated and unsaturated fats, there are also polyunsaturated fats. Polyunsaturated fats are split into two categories: omega-3 and omega-6. Some omega-3 and omega-6 fats cannot be naturally made by the body, and so we need to supplement them by including small amounts in our diet.
Omega-6 can be found in a variety of vegetable oils, including rapeseed, corn and sunflower. Nuts also have a high amount of omega-6 fat in them, such as walnuts, almonds and cashews. Finally, we have omega-3 fats. This is commonly found in a range of fish, including kippers, herring, trout, sardines, salmon and mackerel. You can also up your omega-3 intake by eating eggs and flaxseed.
It’s recommended by the NHS that you eat two portions of fish a week to get the right amount of omega-3 into your diet. While monounsaturated and unsaturated fats help with heart health and the reduction of “bad” cholesterol in the body, polyunsaturated fats reduce triglycerides, reduce arrhythmia, control blood sugar levels, reduce diabetes risk, lower blood pressure and slow the buildup of fat, cholesterol and calcium in your arteries.
2. “Olive oil cannot be used for high-heat cooking”
Many people believe that olive oil cannot be used for high-heat cooking, instead reserving it for baking, roasting or as a marinade on meats and salads. However, this isn’t the case, especially if you’re using extra virgin olive oil (EVOO). This is because EVOO has a high smoke point, and so can withstand the temperatures needed for frying or sauteing. In fact, the North American Olive Oil Association has deemed olive oil one of the safest cooking oils when it comes to high-heat cooking.
3. “Seed oils can be toxic”
Seed oils, as the name would suggest, are cooking oils that are made from seeds. This includes sunflower oil, rapeseed oil, soybean oil and corn oil. Seed oils are a type of vegetable oil, but not all vegetable oils are seed oils. For instance, olive oil and avocado oil are made from the flesh of fruit rather than its seed or stone.
However, like most oils, seed oils are made mostly from fat. This means that they’re calorific. But just like anything, seed oils should be used in moderation to prevent weight gain. A small amount of “good” fats, as we’ve already discussed, is good for you. So the idea that seed oils are toxic isn’t actually backed up by any science. According to the British Heart Foundation, there’s a lack of conclusive evidence to suggest that seed oils are toxic.
If anything, seed oils should be used over alternatives like ghee, butter, and coconut oil, as seed oils are high in monounsaturated fats. Although it’s important to note that eating too much of anything can cause health issues, like weight gain and high cholesterol levels, so all types of cooking oil should be used in recommended servings and in moderation.
4. “You should never reuse cooking oil”
According to Eating Well, it’s usually safe to reheat cooking oil, but there are some precautions that you need to take. It needs to be done properly, and it also requires correct storage. In addition, cooking oil can only be reheated a certain number of times.
If you want to safely reheat or reuse cooking oil, then you should use it to cook at lower temperatures and use a cooking thermometer to measure its temperature. This prevents overheating, and so second-hand cooking oil shouldn’t be used for deep-frying.
Generally, reused cooking oil should not exceed 175-190 degrees Celsius. So, while it’s safe to resume cooking oil, you should do so with caution and follow the correct practices. It’s also better to reuse certain types of cooking oil, including sunflower or soybean oil.
5. “Smoke point is the only thing that matters”
Smoke point is an important factor when it comes to cooking oil, but there are some other, arguably more paramount, factors than smoke point. The other things you need to consider include nutritional content, flavour, its “good” or “bad” cholesterol content and stability. Some cooking oils with lower smoke points still perform well despite their chemical composition.
6. “All vegetable oils are the same”
This simply isn’t the case. It’s mainly because different vegetable oils come from different parts of the vegetable from which they are derived. For instance, avocado and olive oil are made using the flesh of the vegetable, whereas rapeseed and sunflower oil come from the seed.
This also means that they’ll vary in composition, and their content of either unsaturated or polyunsaturated fats will differ accordingly. If you’re really concerned about nutritional value, then always read the label and do some research. But it’s commonly said that extra virgin olive oil is one of the most nutritionally rich cooking oils on the market.
Cater Oils proudly supplies high-quality fresh cooking oils to a wide range of establishments, including restaurants, cafés, schools, and hospitals. We offer a variety of options such as olive oil, sunflower oil, vegetable oil, rapeseed oil and pomace oil to meet your needs. In addition, we provide a complimentary used cooking oil collection service. In return for your waste oil, you can choose between receiving a credit toward your next order of fresh oil or a cash payment – whichever suits you best. The collected oil is then processed and converted into biodiesel, helping to support sustainable energy use within the community. For more details about our cooking oil supply or to arrange a free waste oil collection, feel free to contact our friendly and professional team – we’re always happy to help.
