When cooking food from home, it’s almost always necessary to use oil to avoid food sticking to your pan, to add flavour and for nutritional purposes. We need oils (another word for fat) to provide energy, provide structure for our cell walls and to absorb fat-soluble vitamins (vitamins A, D, E and K). That said, we all know there are good and bad oils, but which are which? Also, each oil reacts differently under heat, so how do you know which oils you should be using under which circumstances? Let’s talk about it!
Before we start, let’s define some terms:
Smoke point – This is the temperature at which an oil can no longer remain stable, therefore it starts breaking down. When oils break down, they begin to oxidize, releasing free radicals, and lose their nutritional value. They often start smelling and tasting bad. Each oil has a different smoke point.
Polyunsaturated fat – These are oils that are typically liquid at room temperature due to their having at least one unsaturated carbon bond in their chemical structure. They are generally considered healthy choices, as they good sources of omega-3 fatty acids and can reduce cholesterol levels in your blood.
Saturated fat – These are oils that are typically solid at room temperature due to them being ‘saturated’ with carbon bonds in their chemical structure. These are generally unhealthy choices, as they increase cholesterol in the blood and contribute to dyslipidemia and increased risk of cardiovascular disease.
Therefore, the ideal oil for cooking would be polyunsaturated and have a high smoke point; meaning it can be heated to a high temperature while keeping its flavour and nutritional benefits. Let’s go through some common oils to see how they stack up.
Olive oil
The smoke point of olive oil is approx. 350°F, which is a common baking temperature. It is a monounsaturated oil, so while not polyunsaturated, is still a good choice. Its flavour can be a nice addition to your cooking, so make sure you have some on hand.
Canola oil
Its smoke point is approx. 400-450°F, meaning it’s a good choice for higher heat cooking. It contains high amounts of both mono and polyunsaturated oils, so it’s a great choice for cooking, especially when you don’t want the flavour of olive oil; it has a very neutral flavour. It gets bonus points for being created in Canada (derived from the rapeseed plant)!
Avocado oil
This wins the smoke point prize, at 520-570°F. This is your best bet if you’re stir frying or cooking at a high heat; it’s going to stand up to most frying, baking and BBQing. It also contains a high amount of monounsaturated oil, so is another good choice if you like cooking at high temps.
Coconut oil
The smoke point of coconut oil is approx. 350°F, so is similar to olive oil from a heat standpoint. Where it differs, however, is in its nutritional value. Despite what you may read on social media, coconut oil is 80-90% saturated fat. While the flavour of coconut oil can add to your dish, be aware of what you are putting in your body.
How to decide
I generally recommend having both olive and canola oil on hand; this will cover most of your cooking needs with healthy choices. That said, if you enjoy a regular stir fry or other high heat cooking, it might be beneficial to have a small bottle of avocado oil on hand to ensure you have your bases covered. Take some time to think about how you cook and make sure you have the right oil on hand. As always, reach out to discuss how to incorporate healthy oil into your diet, I’m always happy to talk!
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