Which Oil is Best for Cooking?

Fats sound scary to most of us and using oils in cooking can feel confusing.  Are some good and some bad?

Cooking with fats is not as simple as adding something oily to the pan.  Different oils have different properties and each have varying effects in the human body.  We need up to 20 percent fat in our daily diet and we should aim to get a good dose of omega 3 and 6 fatty acids in that intake, but if possible this should come from oily fish, nuts and seeds, rather than added fats through frying and baking.  Saturated fats should be kept to a minimum and trans or hydrogenated fats should be avoided as much as possible. 

Ok, so that is a basic overview of the type of fats we want in our body, But which fats should we cook with?

When it comes to cooking with fat the most important factor is the burning point.  Saturated fats (animal/dairy fats) have a relatively high burning point and stay stable at high temperatures, but most unsaturated fats have a much low burning point and may degrade when used in cooking.  When an unsaturated fat is heated above its burning point then it becomes a trans fat and will be damaging to the body's tissues and our cell integrity.

Good Cooking Fats

Olive oil has a burning point of 210 degrees and as most frying takes place at about 190 degrees, olive oil is a good oil to fry with and it remains stable in most cooking.  Butter is also good for cooking in small amounts, but as it is saturated, it is best avoided for daily use.

Coconut oil is a fabulous oil to cook with as it is saturated (so remains stable), but also has lots of wonderful properties that make it a great health oil.  It contains lauric acid and has anti fungal and antibacterial properties as well as tasting great.

Which is the best choice?

As with all things in life and nutrition, the best advice is balance.  Limit frying and baking as cooking techniques as much as possible and eat raw foods and steamed vegetables with most meals instead.  When cooking I always use either olive or coconut oil dependent on the flavour I want in the dish.

Using oils in cold foods is a much more versatile nutritional game as you can use flax, evening primrose and olive oil in lovely dressings without losing any of the wonderful benefits.

Remember when cooking with oil to use enough to lubricate the pan but stop there.  If you invest in a good non stick pan then you can limit your oil use even further.

Josie :)
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