What’s the best oil for cooking?

The other day got a great question from one of my students about the best oil for cooking.

What’s the best oil for cooking (olive??): I’m confused about the temperature, smoking oil, baking with olive oil.

After purchasing your book I am actually enjoying making dinner (easy and healthy) for the family for the first time in my life and getting very positive feedback on the results too- yay and thank you!

– Sarah

Sarah’s right. It can be confusing.

So today I’m sharing my favourite oil for cooking.

AND we’ll clear up some of the confusion with a lesson on oil stability and ‘smoke points’.

The Best Oil for Cooking

1. Olive Oil.
You’re probably aware that extra virgin olive oil tastes delicious and is high in mono-unsaturated fatty acids, so healthy as well. It’s my go to oil for salad dressings and drizzling on things like soups and stews just before serving for extra richness and flavour.

Unfortunately olive oil doesn’t have a super high smoke point. Which means it isn’t a great choice for cooking at high temperatures.

I’ve also conducted an experiment and found that the delicate flavours of expensive extra virgin olive oil are lost during the cooking process. So it’s a bit of a waste of money to cook with your best EVOO.

If you are planning to roast or pan fry with olive oil, it is best to use refined ‘extra light’ olive oil which has a higher smoke point than virgin oils. It’s my go-to oil for everyday cooking.

2. Butter / Clarified Butter / Ghee.
When it comes to flavour butter wins! While the fat component is stable with high saturated and mono-unsaturated fatty acids, the milk proteins cause browning and smoking.

I use salted butter in the frying pan when flavour is important and the heat won’t be too high. Things like scrambled eggs, omelets, pancakes, softening onions or mushrooms.

3. Clarified Butter
But if I’m planning to use butter for high temperature cooking like pan frying or roasting, I ‘clarify’ it to remove the proteins.

It’s much less scary than it sounds.

All you do is melt the butter in a small saucepan and pour the clear butter oil off the top, discarding the white solids (protein and water) below.

Butter is also surprisingly healthy (more details over here).

4. Ghee
Ghee is a version of clarified butter where the hot butter has been simmered with the milk solids before separating out the fat. It has a beautifully shortbread biscuit like flavour and because the milk solids are gone, is nice and stable.

5. Other
I occasionally use sesame oil for flavour in Asian dishes. I always add it at the end because, you guessed it, it doesn’t have a high smoke point.

I sometimes buy a can of duck fat for roasting potatoes. Duck fat adds the most amazing flavour. It’s saturated so you don’t need worry about the stability in the oven. But not so easy on the wallet!

I buy coconut oil from time to time to use in baking. Generally I prefer the flavour of butter but if I did ever need to be dairy-free I’d reach for coconut oil.

How do I know if an oil is stable?

The best indicator is to look at the ‘smoke point’ of the oil. This is just a measure of the temperature at which a given oil starts to give off smoke.

Yep. It’s that simple.

As a rule, the more pure an oil is and the less polyunsaturated fatty acids it contains (ie. the more saturated it is), the more stable it will be.

So the higher the ‘smoke point’ temperature, the more stable your oil.

Why should I care about oil ‘stability’?

Unstable oils chemically change their composition when exposed to heat (and light). They break down and release some toxic substances including ‘free radicals’.

Free radicals aren’t your friends.

They cause damage to our cell membranes, our blood vessels and even our DNA (genetic material). As you can imagine, this isn’t great. The damage leads to things like premature aging, immune problems and even cancer.

Got your attention now?

Which oils do you prefer to cook with? Let me know in the comments below.

With love,
Jules x

Tags: cooking oil, olive oil

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Want FREE steaks for life? Shop Well Seasoned Meats HERE!

High-heat cooking, the type that allows you to get that nice sear on your meats, requires high-heat oil. This means that the oil has a high smoke point, which is the point at which oil starts to smoke and essentially burn. Burnt oil is not only unhealthy, but also imparts undesirable flavors on your food.

In this guide,

we break down the different types of cooking oils and the pros and cons of each, so you can determine which will work best for each type of dish. We will also talk about the best ways to apply cooking oils to your food, as well as which oils work best with different types of foods and pans. Read on to become a cooking oil expert and check out our Cooking Oil Chart below!

1. Some oils can’t take the heat: Why are some oils better for high heat cooking than others?

Oils are produced by the process of extraction and pressing, and are predominantly made of fats. Oil can be extracted from many types of foods, including seeds and nuts like sunflowers, almonds, walnuts, and fruits and vegetables like olives, avocados, and coconuts. Now it’s time to get scientific: each type of oil has a unique chemical composition that determines its properties and thus uses in cooking. One of the most important factors to consider when choosing your cooking oil is its smoke point.

Some oils are better suited for salads due to their flavor and low smoke point, while others are equipped to help you achieve a high-heat sear on your favorite type of meat because it can stand up to the high cooking temperatures that are needed to create the chemical reaction called the Maillard Reaction that creates what you know of as the perfect sear. Learn more about the Maillard Reaction and searing foods in our post here.

2. 

Factors to consider when choosing a cooking oil

Another thing to consider with cooking oils is whether they are neutral or flavored. For instance, olive oil, coconut oil, and butter all have strong flavors that can add to the taste of your dish if that flavor is desired for the type of dish you’re making. Our pre-seasoned meats have all the flavor you need, so you may want to use a more neutral oil like Grapeseed, Canola, or refined Avocado oil, all with high enough smoke points to get the job done.

You may also want to compare prices on different oils. Just because an oil is expensive doesn’t mean it works the best! Consult our chart for the right oils to look for and choose one that meets your needs and your budget. Oils like Canola are very popular in restaurants because of their balance of cost and effectiveness. And save that expensive olive oil for making a delicious salad dressing or for finishing a nicely seared piece of fish.

3. 

Cooking tips when using high-heat cooking oils

The first step is to pre-heat your pan properly Heating your oil too quickly or for too long can cause it to burn which not only tastes bad, but also can be unhealthy if eaten.

For easy application directly onto a piece of food, we recommend using an oil sprayer (the oil sprays that already come with a built-in sprayer work best but a refillable version works as well). 

Want more tips? Skip down to section #6 for links to our other related articles on cooking with high-heat oils and become a cooking master!

4. 

Check out our Cooking Oil Chart 

The smoke point can range from relatively low (325° F) to very high (520° F). Check out our Smoke Point chart and choose an oil from the green section to make sure it’s ready for the job!

5.

 Pair the proper oil with the proper food

You can’t go wrong with a neutral, high quality high-heat cooking oil like Avocado or Grapeseed or even a less expensive option like Canola. 

But you can also use these oils to add flavor to your food!

For example, use coconut oil or ghee to sear the Cilantro Lime Chicken Breasts included in our Chef Geoffrey Zakarian box and impart some delicious coconut or buttery flavor into your chicken!

Like to grill? Make sure to use an oil from top of our chart since grills can get very hot. An Avocado oil spray is the perfect choice for our Grill-Ready Tailgate Box, which includes juicy Bacon Cheddar Burgers and saucy Pre-Marinated Wings.

Click here to build your own box of delicious pre-seasoned and pre-marinated meats to test out your high-heat oil cooking skills.

6. 

Practice makes perfect (and delicious) food!

Want more tips on cooking the perfect steak? Check out these articles on our blog for the best tips!:

Want to get a proper, delicious sear on your foods using your high-heat cooking oils? Learn more about the Maillard Reaction and searing foods in our post here.

Did you know steaks keep cooking after you take them out of the pan? Learn more about Carry Over Cooking

Want to learn how to cook meat perfectly? See our guide on Understanding Cooking Temperatures For Each Type of Meat

Did you know that HOW you cut your steak affects its tenderness? Learn how to Cut Your Steaks Against The Grain

The best way to practice is with a big box of delicious pre-seasoned meats! You can Build Your Own Box of amazing meats right now, and lock in FREE STEAKS FOR LIFE with a subscription. Click to Shop Now!

Frying Oil (Best 5 & Worst 16)

When the conversation starts about the meaning of life frying oil, not all oils are ready for it.

In today’s article, we will deal with cooking oils from beginning to end. We will understand which of them are better to put aside, and which ones should be filled with lockers.

Here is a summary of the article:

• Why it is important to understand and choose the right frying oil
• What you need to know when choosing a frying oil
• Smoke point
• Which oil should not (!) be used
• Which oils can be used for high temperature cooking
  • Olive oil
  • Avocado oil
  • Ghee butter chi)
  • Coconut oil
  • Hazelnut oil
• How to properly use and store oils

All this in order to at least twice a day, 14 times a week and – just think – 700 times a year not to make annoying mistakes, letting in free radicals, but to maintain health and unlock the beneficial potential of products! I really want that after reading the article you remember the list of useful oils and bring it into your usual life.

Why is it important to understand oils and choose the right oil for frying and cooking?

Oils are different, good and bad. But even among good oils, there are those that are suitable or not suitable for frying.

If you try to buy healthy foods, but use frying oil that is not suitable for high temperatures, then you are not just reducing the benefits of the dishes. You let into the body free radicals that accelerate aging and pose a direct threat to your health !

Long-term and permanent damage caused by free radicals provokes degenerative and oncological diseases: cancer, heart disease, Alzheimer’s and Parkinson’s diseases. (1)

Oxygenated aldehydes can cause equally dangerous disorders are chemicals with genotoxic characteristics. They are formed during the oxidation process, when vegetable oils (for example, sunflower and linseed) are exposed to high temperatures for a long time. (2)

If you and I choose the right frying oil, we can avoid all of the above problems. And the fats contained in the right oil will work for us: support immunity, protect internal organs, regulate body temperature, maintain healthy skin and hair, a slim figure, and also help the body absorb fat-soluble vitamins A, D, E and K.

What do you need to know when choosing a frying oil?

It’s quite simple! When choosing an oil for frying, preference should be given to oils that do not form harmful compounds when heated.

To understand if your oil generates free radicals and hazardous substances, you need to consider the following two points :

The smoke point of the oil must be at least 160°C

Now let’s discuss each of the points in more detail.

Smoke Point

Smoke Point is the temperature at which an oil begins to smoke, burn, break down, become toxic and no longer safe to consume. The higher this temperature (from 160 ° C ) , the safer it is to cook with such oil.

When oil is heated past its smoking point, it reacts with air and forms harmful compounds called free radicals.

They should not be inhaled or consumed with food, because (as I wrote above) they are harmful to health and can damage your body’s cells and even DNA. One of the most harmful compounds that can form when heated is 4-hydroxynonenal, which has been linked to the pathogenesis of vascular disease, atherosclerosis, diabetes, and neurodegenerative disorders. (3)

I also want to draw your attention to the fact that 4-hydroxynonenal has a cumulative property: the longer you heat the oil (or reuse it, which some fast food places and restaurants sin), the greater the risk of using it. Which is bad for health. (4)

But in addition to the smoke point, it is also important for us to consider the stability of the fatty acids that make up the oil.

Oil saturation and stability

Oil stability and thermal stability is determined by the amount of saturated fatty acids in its composition.

The more, the better! And that’s why.

Any oil (like all products that contain fats) consists of three types of fatty acids – saturated, monounsaturated and polyunsaturated.

Saturated fatty acids due to their straight structure and densely packed molecules (which is why they are called “saturated”) are practically not oxidized when exposed to high temperatures. This is why butter and lard, which are mostly saturated fats, remain solid at room temperature.

Monounsaturated and polyunsaturated fatty acids lack a straight structure. It has unsaturated bonds that form a kind of bends in the chain. These curves become unstable when they come into contact with light, heat, and oxygen.

Most of these bends are in the structure of polyunsaturated fatty acids. And this means that oils containing a large amount of polyunsaturated fatty acids are most susceptible to oxidation, the formation of harmful decay products and the occurrence of inflammatory processes in the body.

Sunflower, soybean, corn, safflower, linseed and rapeseed oils are the most prominent vegetable oils with a high content of polyunsaturated fats. They are the least resistant to heat and tend to oxidize faster and release more harmful free radicals during cooking. When polyunsaturated fatty acids are oxidized, they also form unhealthy molecules called lipid oxidation end products.

These oxidation products can cause an inflammatory reaction in the circulatory system, as well as in the liver, kidneys, lungs, intestines, and in general have a negative impact on human health. (5)

It is worth remembering that our main task when choosing oil is to choose products with a high smoke point, a maximum content of saturated fatty acids and a minimum amount of polyunsaturated fatty acids (no more than 15%).

Which frying oil should not be used for cooking at high temperatures?

This concept includes: frying in a pan, grilling, caramelization, sauteing, stir-frying (quick frying in hot oil), baking (in the oven or in a pan), deep-frying.

When we cook food in the above ways, the temperature in the pan rarely drops below 120 degrees (100-140 degrees during moderate frying and 140-160 degrees if we fry until golden brown), and in the oven it can reach all 250 degrees .

That’s why we should avoid oils that don’t meet at least one of the three requirements you already know: high smoke point, maximum saturated fatty acids, minimum polyunsaturated fatty acids.

So, remember, when preparing hot meals, you should not cook with these oils :

• Peanut butter (because it contains 33% polyunsaturated fat),
• Grapeseed oil (71% polyunsaturated fat),
• Mustard oil (21% polyunsaturated fat),
• Hemp oil (79% polyunsaturated fat),
• Corn oil (62% polyunsaturated fat),
• Sesame oil (43% polyunsaturated fat),
• Flaxseed oil (68% polyunsaturated fat and 107°C smoke point),
• Margarine (contains trans fats and should not be cooked on),
• Walnut oil (63% polyunsaturated fat),
• Rice bran oil (33% polyunsaturated fat),
• Almond oil (26% polyunsaturated fat),
• Linoleic sunflower oil (69% polyunsaturated fat),
• Rapeseed oil (32% polyunsaturated fat),
• Safflower oil (77% polyunsaturated fat) saturated fat ),
• Soybean oil (61% polyunsaturated fat),
• Pumpkin seed oil (57% polyunsaturated fat and 121°C smoke point).

Yes, although many of these oils have a high smoke point, they are high in polyunsaturated fats and low in saturated fats. Therefore, as I wrote above, they oxidize faster and release much more harmful free compounds during the preparation of hot food, which destroys our health and beauty.

Soybean, corn, rapeseed, safflower and cottonseed oils are refined, bleached and deodorized before they become usable. During processing, they are exposed to high temperatures, which causes the oxidation of unsaturated fatty acids and leads to the formation of harmful compounds. In general, the industrial processing of vegetable oils results in a nutrient-deprived substance that contains chemical residues and oxidation products. (6)

Also, corn, safflower, sunflower, cottonseed and peanut oils are bad because they are a 100% source of omega-6 and do not contain omega-3 at all. Namely, the increased difference in the ratio of inflammation-inducing omega-6 to inflammation-inhibiting omega-3 in recent years is the source of many chronic diseases, including obesity, diabetes, asthma, autoimmune diseases, metabolic syndrome, cardiovascular diseases. (7) Therefore, I recommend that everyone eliminate these oils from your diet and even try not to buy products containing these oils. Since they are positioned on the market as vegetable oils, in fact they are industrial oils that have undergone a huge amount of processing.

Finally, all these oils will destroy the nutritional properties of food and carry a great risk to your health and beauty.

And if for some reason you sometimes eat meals that are prepared with one of the above oils, then add more sources of antioxidants to such a dish and eat them as often as possible. Sources of antioxidants: a variety of greens, fresh and frozen berries, green and colored vegetables. In this way, you can try to neutralize the effects of free radicals and protect the body from oxidative stress.

Which oils can be used for frying

If you are used to using sunflower oil for frying and are confused after the previous part of the article, I hasten to reassure you: there are several alternatives that will make your dishes just as tasty and certainly more healthy.

1. Extra virgin olive oil

Olive oil is the most studied oil in the world! You can safely cook with extra virgin olive oil: its smoke point reaches 190-210 degrees and it contains only 11% polyunsaturated fats. This is one of the best frying oil options!

You may have heard that you can’t cook with olive oil, but today we know that’s not true! Because studies show that extra virgin olive oil retains its stability and thermal stability when heated, not only due to the high amount of monounsaturated fatty acids, but mainly due to the content of polyphenols and tocopherols . They protect the oil from oxidation and help it retain its nutritional value even when heated for a long time. (8,9,10)

The antioxidant vitamin E found in olive oil and the familiar polyphenols also have a wide range of antidiabetic and cardioprotective properties. (11)

In my free book , I told you how to choose the right quality olive oil!

Cooking with olive oil can be a great solution!

2.

Avocado oil

Unrefined avocado oil is also suitable for cooking hot dishes. It has a smoke point of 250°C and contains 14% polyunsaturated fats.

It is ideal to have several types of oils at home (eg olive, avocado and hazelnut oil) so that you can use different oils for different high temperature cooking, depending on what flavor you want to achieve.

3. Ghee (ghee)

Ghee is clarified butter from which water and milk solids (milk protein) have been removed during the rendering process. Gi contains health-promoting linoleic acid with anti-cancer and metabolic properties. It is 65% saturated fatty acids and only 3% polyunsaturated fatty acids, and the smoke point reaches 190-250 degrees.

This oil can be used occasionally as it is rich in saturated fats. If you have a family history of heart disease, then you may have high bad cholesterol due to high consumption of ghee.

Therefore do not add more than 1 tablespoon of ghee per day. Focus on olive oil, avocado and hazelnut oil second! With ghee you can make healthy pancakes and pastries from whole grain flour.

When I lived for 8 months in New Zealand, I made friends with a girl Supriya from India, who had moved to New Zealand with her fiancé a couple of years before. Together we did yoga, breathing practices and taught each other new dishes. Supriya was very surprised that in Russia we say “ghee butter” because they only call it “ghee butter”. Once we went with her to the Indian market, where we bought fragrant spices in large packages and a huge jar of ghee. Then, under the guidance of Supriya, I cooked a real Indian dal with homemade pachati flatbreads. I also learned that you can unleash the spices by slightly heating them in ghee before adding all the ingredients for the dish to the pan.

In general, you can make your own ghee using good country butter (ideally from grass-fed, grain-fed free-range cows) or buy a ready-made product, for example, in Ayurvedic shops or health food stores.

The rendering process also leaves very little lactose in the ghee, so it can often be consumed by people with hypersensitivity to dairy products made from cow’s milk.

4. Cold pressed coconut oil

Coconut oil can also be used occasionally for medium heat cooking as it has a fairly high smoke point (177 degrees) and is almost entirely (90%) saturated fat.

In addition to being a source of fuel for the body, coconut oil has a number of health benefits. It contains a special type of saturated fat that does not require bile acid to be absorbed and can be easily absorbed into the upper small intestine. Coconut oil is also rich in lauric acid, which has antifungal, antibacterial, and antiviral effects. (12.13)

When choosing coconut oil for frying, choose unrefined cold-pressed oil . You can buy it on iherb, amazon, or local health food stores. Don’t be alarmed that coconut oil is solid in winter but melts in the warmer months!

Add no more than 1 tablespoon of coconut oil per day when preparing meals. This oil is rich in saturated fats. So while coconut oil can increase good cholesterol, it can also increase bad cholesterol in some people. (14) While this is not well understood, it is best to use coconut oil in moderation.

5. Unrefined hazelnut oil

Hazelnut oil is also a good option. The smoke point of hazelnut oil is about 221 degrees and it contains 11% polyunsaturated fats.

Hazelnut oil may be a more affordable alternative to extra virgin olive oil. This oil also withstands high temperatures, because it is quite stable. (15)

There is also evidence that hazelnut oil can reduce cholesterol and oxidative stress. We are waiting for human studies, but so far we see such an effect in hamsters!) (16)

How to properly use and store oils

Once you’ve purchased an oil from a reputable supplier or a trusted company, follow these simple tips to keep it fresh and transfer its beneficial properties to your food.

1. Do not heat frying oil until smoking. You can see it in the pan as the oil starts to smoke!
2. If you can shorten the cooking time or cook it at a lower temperature, do it.
3. Avoid browning the meat as little as possible; if it is burnt or overcooked, it is better not to eat it. Yes, that’s why grilled meat and shish kebab are rarely eaten.
4. Also avoid strong browning of bread, potatoes and pastries.
5. Never reuse oil.
6. Always keep the oil tightly closed and do not leave it open for a long time to prevent it from oxidizing and becoming rancid. Rancid oils are a source of damaging free radicals.
7. For the same reason, do not expose the oil to light or direct sunlight.
8. Store oil in a dry and cool place.
9. Buy olive oil in small airtight containers, dark glass containers are best. Don’t buy oil that comes in clear plastic containers, especially if you suspect it’s been sitting on a shelf for some time exposed to light.
10. If you are purchasing large bottles/jars of olive oil, pour a small amount of oil into a separate bottle for use over the next few weeks. This way you can protect most of the oil from constant exposure to oxygen (when opening and closing the bottle).

The right oil for frying: remember once to win every day

Today we have dealt with a product that appears on our table several times a day and, with the right approach, will provide a supply of healthy fats necessary for health, beauty and youth.

I would like to remind you that oils for cooking hot dishes should be chosen according to 3 criteria:

1. High smoke point (from 160°C).
2. More saturated fatty acids.
3. Minimum polyunsaturated fatty acids (less than 15%).

Most vegetable oils are the worst idea for a hot, high temperature dinner. But olive oil, avocado and hazelnut oil, coconut and melted butter will clearly decorate it.

And don’t forget, please, that oil likes shade, coolness, small volume and tightly closed lid.

I would be glad if you share the article with your friends if it was useful ❤️

Was everything clear? Or are there any questions left open? Do you need an article about the best oils for cold dishes?

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Choosing oil for frying – our TOP-8

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What oil is best for frying? Here is the question. And it is very important to understand it – after all, the benefits and taste of almost every dish that you cook for yourself and your family are at stake! Let’s take a look at some “good repute” oils and see how they differ from each other…

What oil is best for frying? Here is the question. And it is very important to understand it – after all, the benefits and taste of almost every dish you cook for yourself and your family! Let’s take a look at a few “good repute” oils and see how they differ from each other…

What to look for?

Read more about the characteristics of oils in the article “ Taste or benefit: What is an oil like? » Here we only briefly recall the important points.

• Smoke point is the temperature at which your oil begins to smoke in a pan, that is, actively oxidize with the release of carcinogens, toxins and other highly undesirable compounds. Refined oils tend to be more resistant to heat.
• Omega-3 and omega-6 are two families of polyunsaturated fatty acids, the ratio of which in nutrition greatly affects your health and well-being. To help the body fight a range of diseases, increase the presence of omega-3 fats in foods and reduce omega-6 fats. So you can slightly reduce the “injustice” – an unhealthy bias towards Omega-6, characteristic of the diet of an ordinary city dweller.

Armed with this useful knowledge, it will be easier for us to answer this very exciting question for ourselves …

What is the best oil in the kitchen?

Sunflower

Despite the presence of vitamins A, P and E, in sunflower oil there is an excess of Omega-6 fatty acids (“harmful”) against the background of an almost complete absence of Omega-3 (“useful”). So it’s probably not worth using it for cooking.

Linen

The fashion for it is changeable, not to mention the prices, but the composition is notable for the unique ratio of fatty acids: Omega-3 is noticeably higher than Omega-6. They are supported by vitamin E, which, by the way, is good for skin and hair. But it is better to use this oil cold, adding it to salads, cereals or sauerkraut, because smoke point – about 100 ° C in total.

Rapeseed

The oil is not very balanced combination of fatty acids, and therefore not very useful. But in the relatively rare first cold pressed oil , the ratio of Omega-6 to Omega-3 is approximately 2:1 . It’s worth looking for it in stores. The smoke point is from 190 to 230°C.

Palm

Despite its relatively low cost, palm oil is well suited for the kitchen as its smoke point climbs up to 230°C. Ideal for frying – cold pressed red palm oil . On the other hand, palm oil is produced on a huge industrial scale, so its origin and quality is sometimes quite difficult to assess.

Lard and animal fats

The “behavior” of this product significantly depends on what the animal ate. Agree, fresh air and juicy green grass are still different from compound feed in a cramped cattle paddock… Accordingly, the impact on your health will be different. If you like to cook with lard, try to buy it from a trusted manufacturer. By the way, it is better to fry on melted lard (lard) – it has less excess.

Olive

Some argue that when heated, olive oil becomes harmful, others do not hesitate to pour it into the bottom of the pan with almost a centimeter layer and also use it several times. Who is right? Although olive oil is predominantly composed of unsaturated fatty acids , it has a smoke point of up to 240°C (depending on the degree of refining). Try to choose first cold pressed oil with minimal acidity.

Creamy

Despite the myths that “defamate” the product, frying with butter seems to be healthier than with some varieties of vegetable oil. It contains vitamins A, E and even substances that may be useful for weight loss.