As long as the fat is healthy it’s fine that it isn’t a low calorie choice
While olive oil is almost inarguably the healthiest oil at room temp, the info on cooking it seems all over the place.
First, we do not hydrogenate or change the molecule in any way from cooking. It takes temps of around 400F plus high pressure end catalyst agitation to add hydrogen to an oil and saturate it.
Second, we do not make it toxic by cooking it.
Why is it a low temp oil then? Good quality olive oil is incredibly rich in polyphenols that many other oils lack and those compounds are heat labile. They breakdown and get destroyed in medium to high cooking temps. It also has a lower smoke point which is exactly what it sounds like. It starts to smoke and burn and simply taste bad.
So at worst your olive oil tastes bad or its waste of good quality phytonutrients but we aren’t chemical altering it or making it toxic. Just might be wise to have a cheaper oil for cooking at higher temps. And if olive oil is your cheapest oil, that may be a concern.
High-heat oils:
• Coconut Oil (very healthy oil, I like to use it instead of shortening in baked items but can also be used as a general-purpose oil)
• Ghee (a.k.a. clarified butter, use in place of butter in many dishes…super high heat)
• Grape Seed Oil
• Peanut Oil
• Duck Fat (oh god……sooooo good..potatoes turn to cream on the inside)
• Lard (actually not as bad as you might think…any good pie crust should use lard)
General Purpose Oils:
• Plain Olive oil (not EVOO)
• Light tasting Olive oil (removes the olivey taste olive oil typically brings) • Avocado oil (also great for high heat….but can leave a greenish tinge to some foods, but a very light-tasting oil otherwise)
Oils that taste good (but really shouldn’t be used to cook with strait):
• EVOO (burns too easily, and loses most of its flavor profile when heated)
• Sesame Oil (very strong flavor, best to mix with another oil when cooking)
• Toasted Sesame Oil (see above)
• Nut Oils (burn SUPER easy but make great sweet salad dressings…I almost never heat nut oils…ruins all the delicate flavors…these can also go rancid very easily and they WILL taste and smell awful when they do)
Oils I typically avoid:
• Canola Oil (just don’t like it, leaves a weird aftertaste for me)
• Soybean Oil (super processed and no flavor….just not a fan)
• Corn Oil (again…just not a huge fan)
• Veggie Oil (only really use this when I deep fry…I prefer peanut oil though)
Unsaturated fats have double bonds between their carbon atoms, and those bonds are easier to break.
That is why polyunsaturated oils go rancid more quickly, and this is also why they are a poor choice for deep frying as they degrade much more than saturated fats.
It depends on what you are trying to do with it. If it’s for frying, for example, an oil with a high smoke point and neutral flavor is the best (think canola or sunflower), but it it’s for making sauces or dressing salads, something like olive oil is best because of its nutritional properties (and it has a lower smoke point). Personally, I always go for canola for high temperature cooking or when I need something with a neutral flavor, and olive oil when I want that flavor or for dressings and sauces. The others are too expensive or i don’t like (like coconut oil).
It’s easily olive oil, real olive oil that isn’t cut with other oils. It does have a low smoking point so be aware if that. Ghee is the second best option, much higher smoking point. Third I’d say coconut oil, all three all great options. Go with olive oil, it’s the most environmentally friendly. Try and buy an olive oil that is PDO so you can help olive farmers rather than large corporations.
I dont believe there is enough strong and independant studies made on cooking oils. Generally, extra virgin olive oil is considered best due to its polyunsaturated fats.
The problem is, what happens when we take any healthy oil with good ammounts of unsaturated fats and cook it in high heat? Do we not hydogenate it and make transfat?
Are oils with lots of saturated fats better for highheat cooking since thier fats are more stable?
I think there are alot of unanswered questions. Its probably best to use olive oils for salads, and low temperature cooking such as baking to reap the best benefits
Olive oil and avocado oil. If you havent ruled seed oils out (sensitive subject) imo canola oil is okayish as well. Flaxseed oil have a nice composition and seem to be gainin popularity lately but wasnt for me
There are several factors to consider when choosing a cooking oil, including the smoke point, flavour, and nutritional profile. Here are a few options that are generally considered to be healthy choices for cooking:
Extra-virgin olive oil: This oil is high in monounsaturated fats, which can help to lower cholesterol and reduce the risk of heart disease. It has a relatively low smoke point, so it’s best for low to medium-heat cooking or as a finishing oil.
Avocado oil: This oil is high in monounsaturated fats and has a high smoke point, making it suitable for high-heat cooking methods like grilling and stir-frying. It also has a mild, neutral flavour.
Canola oil: This oil is high in monounsaturated fats and low in saturated fats. It has a relatively high smoke point, making it suitable for high-heat cooking methods. It has a neutral flavour, making it a good choice for baking and other applications where you don’t want the flavour of the oil to overpower the other ingredients.
Peanut oil: This oil is high in monounsaturated fats and has a high smoke point, making it suitable for high-heat cooking methods. It has a nutty flavour that can add depth to certain dishes.
It’s important to note that no single oil is perfect for all cooking needs, and the best choice for you will depend on your personal taste and the specific cooking method you’re using. It’s generally recommended to use a variety of oils in your diet to take advantage of the different types of fats and nutrients that they offer.
Extra virgin olive oil has lots of base benefits plus it’s one of the healthiest for cooking at high temps.
>Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. It produced the lowest quantity of polar compounds compared to the other oils tested. The runner up was coconut oil.The study also disproved the commonly held view that oil with a high smoke point is best suited for high-temperature cooking. In fact, an oil’s smoke point doesn’t indicate how it will perform when heated.
>https://www.drweil.com/diet-nutrition/cooking-cookware/does-high-heat-hurt-olive-oil/
As long as the fat is healthy it’s fine that it isn’t a low calorie choice in the pantry.‖ A good rule of thumb is that when you eat an oil meal for breakfast you should consume at least 3 times as much.‖ If you want to eliminate fat as much as necessary, then try adding sugar like maple syrup.‖ In essence, it all depends on how far from oils you want to take them. So far I like to keep my carb intake low for two to three meals per day. However, if you are on a low carb or high fiber diet you may want to use a regular oil blend. It’s a mixture that doesn’t come with the nutritional benefits of oils, but is rich in antioxidants and helps reduce the risk of heart disease. My favorite oil blend I’ve found is that of Caracas Oil, which is used in salads, but doesn’t come with the vitamins C and E (or other vitamins) that I use.‖
The key is to not get the fat your body isn’t absorbing in order to reduce cholesterol levels. The key is to eliminate the “bad stuff” of oils as much as possible.‖ In addition to that, a bad mix of oils gives them the potential to cause serious cholesterol problems.
Now, do you also have an oil deficiency that you want to avoid from cooking?‖ I
Extra Virgin Olive oil. You could also use Avocado oil if you’re deep/shallow frying. Olive Oil is going to start to burn at deep fry temperatures. If you’re cooking or frying on medium heat then olive oil is your best bet.
TLDR: but what does everyone think about hemp seed oil, its great for spinach dishes, reheating chinese food, and some salads. I was wondering what the benefits to our health are ,if any; or if it is detrimental.
For me organic canola is king! Great omega 3 to 6 ratio! It’s from the brassica fam so ya know it’s good for ya. Cooks well, taste is neutral! Unlike olive and avocado oil it isn’t cut with fake oils The price is cheaper and I find the organic canola is of a surprisingly good quality. Compare cheap canola to organic and it’s very obviously a better product.