Cooking Oil/Fat

Types of Fat

All cooking oils are important to our diet and are each made of fat, and may contain blends of healthier unsaturated and unhealthier saturated or trans fats. Here are some references and the science:

AHA report: “lowering intake of saturated fat and replacing it with unsaturated fats, especially polyunsaturated fats, will lower the incidence of CVD [cardiovascular disease].”
Unsaturated fats include monounsaturated and polyunsaturated, so this means you want to use the oil with the lowest saturated fat, and higher mono- or polyunsaturated fat. (2)

Shopping Tips

If possible, get a taste of the oil before you buy
If shopping without tasting, get a small bottle first so less money is wasted should it not taste good to you
For Olive Oil check for certification and harvest dates
Check ingredients, I want a single source oil; if it is olive oil I want just olives

Notes About Allergies

Highly refined oils derived from major allergens, like sesame and peanut oils, are not legally required to declare they contain allergens in the US. These processed products are considered safe, because they do not contain the allergenic protein, just its fat or oil. But, according to LivingAllergic, if the oil is noted as crude,” “extruded,” “cold-pressed,” “gourmet” or “aromatic” oils [they] are not refined. These unrefined oils contain enough peanut protein to trigger an allergic reaction. The unrefined, gourmet oils may more likely be used in high-end products and by restaurants for added flavor.

Oils I Use

Avocado oil. This is a versatile oil, that is healthy and has a high smoke point of 520F. I think it is one of the best oils for high-temperature home cooking. It can be used for stir-frying, sautéing, grilling, or searing.

This is a more expensive oil, and has limited nutrition for the money. But I like using it for frying.

Butter: I use this mixed with olive oil for its flavor when pan frying potatoes or yams, and some meats. There are some things that just taste better with butter. When I cook with butter, I use unsalted. I also tend to like European butter, as it is creamier with higher fat. Not Vegan

Extra Virgin Olive oil: This is the second highest grade of olive oil and I use either California Olive Ranch or Costco’s Kirkland Signature Organic Extra Virgin Olive Oil as my everyday go-to oil. Good for baking and oven roasting has a smoke point of 465F. A recent study (June 2018) indicates Olive Oil is one of the best oils to use and produces the least amount of harmful substances. I also always have a spray can of olive oil for often a spritz of the oil is enough for what I am cooking.

1T = 119c, 14g fat, 2g saturated fatty acids, 10g monosaturated, 1.5g polysaturated

Extra Virgin Olive Oil: This is the highest quality grade olive oil. It is for drizzling on food or making a dressing. I want specified it is a cold press and unfiltered oil. Smoking point 410F.

Most of the infused oil I use or make is always with a base of olive oil. I tend to use Amphora Oils. The ones I have used have been infused with pomegranate, blackberry, and blood orange. I have yet to make my own infused oils, but if I do I would do it with this oil.

Peanut Oil: I use unrefined, cold-pressed versions as opposed to the commercial peanut oils that are refined, bleached and deodorized. It has a high smoke point (446F) and I use it for frying, or if I am working with a peanut sauce dish. This oil is very flavorful so use accordingly. Allergies: Peanuts

Toasted Sesame oil. Sesame oil has a high 410F smoke point, but I tend to use it toward the end of stir-frying, as a flavor. I also use dark sesame oil for dressings and many sauces. The toasted oil is full of flavor so not a lot is needed. Allergies: Seeds

Walnut oil. Walnut oil contains heart-healthy omega-3s in addition to other nutrients and is ideal for desserts, granola, salad dressings and other recipes that call out for a nutty flavor. This is best used uncooked, for it can turn a bitter if cooked too high. Allergies: Tree Nuts

Oils I Would Use

It is hard to just have a kitchen full of the variety of oils (and vinegars) that are actually okay to use. So while I do not use these oils on a daily basis, all indications are they are fine and healthy to use in moderation.

Flaxseed oil. Flaxseed oil is a good source of alpha-linoleic acid, one of three omega-3 fatty acids. CAUTION: avoid flaxseed oil if you’re on a blood thinner.(2) Flaxseed oil should not be heated, so it’s best to use in cold dishes like smoothies or salads. Also it needs to be kept in the fridge.

Ghee: I just do not cook with Ghee at this point. I know that diary is removed from this oil (but it still contains butterfat) so I have been told it can be used by diary intolerant people. Not Vegan

Grapeseed oil. Grapeseed oil has a high 420F smoke point, which makes it a good choice for all kinds of cooking and grilling. Its nutty but mild flavor also works well in salad dressings, or drizzled over roasted veggies.

Hemp Seed Oil: I have not seen this oil in the store yet, but know that it is sensitive to heat and full of good things. It needs to be stored in the fridge.

Oils I Do Not Use

These are oils that I will not use in my cooking. One reason is that they may be highly or chemically processed, high in saturated fats, or they may have negative effects on our bodies or the environment.

Canola oil. Smoking point of ~400F. Canola oil has a high smoke point without much flavor. There is no canola plant, it is named as a concatenation of “canadian oil,” that actually comes from the rapeseed plant. It is a chemically processed oil that when exposed to heat for a long time it seems to release bad things. Most of what I have read on this oil indicates it is not healthy (1) but other reports that it is. Read up and see what you think.

1T = 119c, 14g fat, 1g saturated fatty acids, 8g monosaturated, 4g polysaturated

Coconut oil. Smoke point 385F. This oil is a controversial one that is solid at room temperature. While I do not usually cook with this oil, I use it to season my cast iron skillets and also use it when I oil my cutting board. Occasionally a recipe specifically calls for it to enhance the dish’s flavor so I do have a small jar of it in my fridge.

1T = 119c, 14g fat, 13g saturated fatty acids, 1g monosaturated, 0g polysaturated

Margarine: Bad fat.

Palm and Palm Kernal oil. Bad fat. This is the most used oil on the planet but is an hydrogenated oil with negative effects on ones health, and is definitely harsh on the environment.(3) It appears in many processed food.

Pomace Olive Oil is made from leftover olive pulp and uses chemicals and heat to leach out the last of the olive oil.

Rice Bran Oil: This is a neutral high temp oil. It is non-GMO, however rice is known to have arsenic and there are cations to not use this oil if you have intestinal problems. (4) I have used this oil in a fat fryer for restaurant-style cooking but not at my home.

Soybean Oil: 2020 news articles on food featured lots of articles on this type of oil, for recent research (on mice) at UC Riverside has shown it not only leads to obesity and diabetes, but there are indications it may also affect neurological conditions (autism, Alzheimer’s, anxiety, and depression). Keep in mind that this is not a comment on all soy products, just using the oil.

Trans Fat or Partially hydrogenated Fat: Bad fat.