When it comes to cooking oils, it might seem like an easy decision to make. But if you want to make a healthy cooking oil decision, some are better for you than others. In this article, we’ll be explaining what cooking oils are, the differences between healthy and unhealthy fats and which cooking oil is best for different cooking methods. Not to mention, we’ll also touch on the health benefits of each one briefly. So, let’s take a closer look at how you can choose the right cooking oil for your kitchen, whether it be commercial or domestic.
What are cooking oils?
Cooking oil is a staple in any kitchen, both commercial and domestic. There are many cooking oils available for consumers to choose from, with each one offering ensuring the execution of different cooking methods. From salad dressings and frying to roasting and baking, and everything in between, cooking oils are versatile ingredients in everyday food preparation.
Regardless of the type of cooking oil you choose, it will derive its name from the seed, fruit, nut, plant or grain from which it’s been extracted. Cooking oils are vital for cooking, no matter the method used, as they enable the even conduction of heat, stop food sticking and enhance the flavour of the dish you’re preparing. However, some cooking oils are healthier than others, so how can you identify them?
Know the difference between healthy & unhealthy fats
Part of choosing the right cooking oil often involves choosing one that is healthy. But how can you tell which cooking oils are healthy and which are unhealthy? Normally, saturated fats are considered “bad” fats, mainly because they can raise LDL (bad) cholesterol. On the other hand, there are monounsaturated fats and polyunsaturated fats (otherwise known as omega-6 and omega-3 fatty acids), which are considered to be “good” fats. These healthy fats lower LDL cholesterol and raise HDL (good) cholesterol. So, where are good fats and bad fats found? We’ve outlined a list below:
Unhealthy fats
- Butter
- Lard
- Animal fat
- Coconut oil
- Palm oil
- Palm kernel oils
- Fatty cuts of red meat
- Poultry skin
- Whole milk
- Cheese
Healthy fats
- Olives
- Avocado
- Nuts
- Salmon
- Herring
- Tuna
- Mackrel
- Chai seeds
- Flaxseeds
- Olive oil
- Avocado oil
- Rapeseed oil
- Sunflower oil
- Sesame oil
- Peanut oil
- Grapeseed oil
- Vegetable oil
Understand which oil is best for different cooking methods
Cooking oils will have different smoke points. Smoke points refer to the temperature at which the oil can be heated before it burns. If an oil begins to burn, then it cannot be used for cooking, regardless of the method used. This is why not all cooking oils can be used for frying or sauteing, because the pan heat needs to be far hotter than the temperature for roasting or baking. As such, it’s important that you choose the correct cooking oil for the cooking method you’re using. So, which cooking oil can be used for which cooking methods? Let’s take a closer look:
Olive oil
Olive oil has a refined smoke point of 200-240°C and an unrefined smoke point of 160-190°C. It’s made from the juice of the olive fruit and is known for having many health benefits, including reducing the risk of type 2 diabetes and protecting against heart disease. Olive oil is considered to be a versatile cooking oil. It can be used for sauteing, roasting, grilling, frying and baking.
Rapeseed oil
This has a refined smoke point of 204-246°C and an unrefined smoke point of 204-230°C. It’s considered to be a general-purpose cooking oil that’s also high in omega-6 and omega-3 fatty acids, which are considered to be “good” or healthy fats that are also found in oily fish and some nuts. Rapeseed oil can be used for frying, baking, sauteing and deep-frying.
Sunflower oil
Sunflower oil has a refined smoke point of 225-230°C and an unrefined smoke point of 107-160°C. It’s low in saturated fat and is often considered to be stable for cooking. However, despite its high smoke point compared to other cooking oils, it’s often recommended that sunflower oil be used for low-heat cooking only. With this in mind, sunflower oil can be used for baking, roasting, salad dressings, marinades and as an ingredient in homemade mayonnaise.
Vegetable oil
This is one of the most common and versatile cooking oils on the market. It has a refined smoke point of 204-260°C and an unrefined smoke point of 176°C. Traditionally, vegetable oil is a blend of rapeseed, corn and soya oil. It’s widely used in food manufacturing environments and take-away outlets, as well as in the domestic kitchen. Vegetable oil is high in omega-6 and should be used for low-heat cooking, ideally. But it can be used for high-heat cooking if you can prevent it from smoking. Vegetable oil should be used for baking, roasting, frying and sauteing.
Make yourself aware of where your nearest cooking oil suppliers are
Cater Oils is a proud cooking oil supplier, providing restaurants, schools, cafes, hospitals and more with high-quality cooking oil supplies near them. Choose us for cooking oil supplies today. We can provide olive oil, rapeseed oil, sunflower oil, vegetable oil and pomace oil. In addition to providing fresh supplies of cooking oil to establishments across the area, we can also collect used cooking oil in exchange for a credit note against fresh cooking oil or cash – whichever works best for you. Through our waste cooking oil collection service, we can pass it on to a third party to create biodiesel for use throughout the community.
If you would like further information about the cooking oil supplies service we’re pleased to offer, or about how we can collect your used cooking oil to be recycled into biodiesel, then get in touch with a member of our friendly, professional team today – we’re always happy to hear from you.
