Free Article HomeSubmit Article l Contact Us


How to Choose the Proper Cooking Oil By Janice Duplantis 


Understanding Fats...

While cooking oils are pure fat, they are not created equal. All cooking oils are a combination of saturated, polyunsaturated and monounsaturated fats. It is the concentration of hydrogen that determines how they are categorized. Without getting too technical, the following information will hopefully provide a basic understanding of fats.

Saturated Fats:

Saturated fats are found in animal products and are converted into cholesterol by the liver. Butter, margarine, meats and dairy products are especially high in saturated fat. Saturated fat will elevate blood cholesterol levels and is associated with increased rates of heart disease and stroke. It is solid at room temperature.

Unsaturated Fats:

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated and polyunsaturated fats do not raise blood cholesterol levels. Canola and olive oils contain the highest proportion of monounsaturated fat when compared with other cooking oils. Safflower and corn oil are the highest in polyunsaturated fats.

Trans Fats:

Trans fats are man-made or processed fats, which are made from a liquid oil. When hydrogen is added to liquid vegetable oil and pressure is added, the result is a stiffer fat, like the fat found in a can of Crisco. Trans fats are also called hydrogenated fats and are found in margarine and trans fat partially hydrogenated vegetable oils. Trans fats pose a greater risk of heart disease than saturated fats (which were once believed to be the worst kind of fats). While it is true that saturated fats (found in butter, cheese, beef, coconut and palm oil) raise total cholesterol levels, trans fats not only raise total cholesterol levels, they also deplete good cholesterol (HDL), which helps protect against heart disease.

Partially Hydrogenated Fats:

If you have health concerns, read food labels to see if they list "partially hydrogenated oil" as an ingredient. Partially hydrogenated oils are present in all commercially made donuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major fast-food chains), potato and corn chips, imitation cheeses, and confectionery fats found in frosting and candies. All of these products contain unsaturated fats which can be damaged at high temperatures and converted to a trans fat.

Understanding the Difference between Refined and Unrefined Cooking Oils...

Refined Oils:

Refined oils are extracted by solvent extraction for further refining in order to produce clear oil that is free from rancidity and foreign matter. These oils are used as medium cooking oils (225°F to 350°F), high cooking oils (350°F to 450°F) and deep frying oils (greater than 450°F). Refined oils are bland and pale. They have negligible flavor and aroma which makes them ideal for preparing delicately flavored dishes. Use for baking, sauteing, stir-fry and wok cooking, baking, searing, browning, deep-frying and pan-frying.

Unrefined Oils:

Unrefined oils are processed by cold-pressed and expeller-pressed methods. They carry the true flavor of the plant from which the oil is made. The strong flavor of unrefined oils may overwhelm the dish or baked good that is prepared with them; however, strong flavor is not always undesirable and some unrefined oils are used as flavoring agents. (Generally, when there is a strong natural flavor and aroma, there is a higher amount of nutritional value.) These oils are typically called salad oils and are used for salad dressings, marinades, sauces and as light cooking oils for light sautes and low heat baking. As a general rule, they should not be cooked at high temperatures. (The one exception is unrefined safflower oil which is capable of reaching a temperature necessary for deep-frying.) Unrefined oils should not be used at temperatures above 320°F.

Various Cooking Oils and Recommended Use...

Some oils have low smoke points, which means that they will burn at low temperatures. These oils, typically called salad oils, are best used for salad dressings, marinades, sauces and as light cooking oils for light sautes and low heat baking. Other cooking oils have a high smoke point, which means that they can reach higher temperatures without smoking. These particular oils are ideal for deep-frying, pan-frying and sauteing. The information below will discuss various types of cooking oils and their recommended use.

  • Canola - Canola oil is a monounsaturated oil extracted from the seeds of a plant in the mustard family. It has a mild flavor and aroma and is most commonly available in a refined form. It has a bland flavor and is recommended for deep-frying, pan-frying, sauteing, baking and preparing salad dressings. Its mild flavor and relatively high smoke point (400°F) make refined canola oil a good all-purpose oil. Of all the cooking oils, canola has the least amount of saturated fat (6%) and is the least expensive.

  • Corn - Made from the germ of the corn kernel, corn oil is almost tasteless and is high in polyunsaturated fat (62%). It is used to make margarine, salad dressings and mayonnaise. With a smoke point of 450°F, it is excellent for pan-frying and deep-frying because it can withstand high temperatures without smoking.

  • Olive - Olive oil is a monounsaturated oil extracted from tree-ripened olives. The color may range from light amber to green with flavors that range from bland to extremely strong. Olive oil is graded according to its degree of acidity and the process used to extract the oil. Oil labeled "virgin" is cold pressed (a process using no heat or chemicals) and contains low levels of acidity. It provides the body with vitamins E and F. Oil labeled "pure" uses heat and chemicals to process olive residue from subsequent pressings. Unrefined olive oil has a smoke point of 320°F and is recommended for baking, sauteing, stir-frying and wok cooking.

  • Peanut - Made from pressed, steam-cooked peanuts, peanut oil contains 18% saturated fat. It has a bland flavor and is good for cooking because it doesn't absorb or transfer flavors. Frying with peanut oil gives foods a rich, nutty, roasted flavor. Refined peanut oil has a smoke point of 450°F and is recommended for stir-frying, wok cooking, pan-frying and deep-frying.

  • Safflower - Made from safflower seeds, safflower oil is pale yellow and almost flavorless. It has more polyunsaturated fat that other oils (78%) but lacks vitamin E. It is considered a good, all-purpose cooking oil. Safflower oil is a favorite for salads because it does not solidify when chilled. Refined safflower oil has a smoke point of 450°F and is recommended for deep-frying, pan-frying, sauteing and baking.

  • Sesame - Made from pressed sesame seeds, sesame oil is high in polyunsaturated fat (43%) and monounsaturated fat (42%). It comes in two varieties, light and dark. Light sesame oil is made with untoasted sesame seeds and has a nutty flavor. It is especially good for stir-frying, wok cooking and preparing dressings. Dark sesame oil (Asian) is made with toasted sesame seeds and has a much stronger flavor than light sesame oil. It should only be used in small quantities for flavoring foods; it is not suitable for cooking. Refined sesame oil has a smoke point of 350°F and semirefined sesame oil has a smoke point of 450°F.

  • Soybean - Highly refined soybean oil is reasonably priced, very mild, versatile and it represents approximately 80% of all the cooking oils used in commercial food production in the USA. Almost any product that lists vegetable oil as an ingredient most likely contains refined soybean oil. With a smoke point of 450°F, soybean oil is a good, all-purpose oil. Use for deep-frying, pan-frying, wok cooking, stir-frying and baking.

  • Sunflower - Made from sunflower seeds, sunflower oil is pale yellow in color, has a bland flavor and is considered a good, all-purpose oil. It is low in saturated fat and high in polyunsaturated fat. Semirefined sunflower oil has a smoke point of 450°F and is excellent for sauteing, preparing salad dressings, deep-frying and pan-frying.

  • Vegetable - Vegetable oil is an inexpensive, all-purpose oil which is a blend of refined oils made from vegetables, nuts and seeds. Most vegetable oils are made from soybeans and are high in monounsaturated fat, high in polyunsaturated fat and low in saturated fat. Designed to have a mild flavor and a high smoke point, it is recommended for deep-frying, pan-frying, sauteing and baking.

    Note: The American Heart Association Cookbook, Fifth Edition, recommends all of the above cooking oils with the exception of peanut oil due to its high saturated fat content.

    Miscellaneous Facts, Tips and Warnings...

  • Essential fatty acids are vital for good health. Without some fats in our diets, we cannot absorb the fat-soluble vitamins A, D, E and K.

  • All cooking oils contain 100% fat.

  • A tablespoon of cooking oil contains 14 grams of fat.

  • All cooking oils contain the same number of calories - one tablespoon contains 120 calories.

  • For better health, choose oils/fats that are low in saturated fat.

  • Cooking oil used for deep-frying can usually be reused several times. Wait until the oil has cooled completely before handling then strain it into a clean sealable container for storing.

  • The most accurate method of testing the temperature of oil for deep-frying is a deep-fat thermometer. Make sure the bulb of your thermometer is completely immersed in the oil, but not touching the bottom of the pan. Otherwise, the reading could be affected. If a deep-fat thermometer is not available, the age-old method of dropping a square of bread into the hot oil will suffice. If the bread cube rises to the surface crackling and frying, the oil's hot enough.

    Rule of thumb when using this method - If the bread cube browns uniformly in:

    60 seconds, the temperature is 350-365°F

    40 seconds, the temperature is about 365-382°F

    20 seconds, the temperature is about 382-390°F

  • To dispose of used cooking oil, carefully pour cooled oil into a strong sealable container, such as an old plastic jar with a lid or old coffee can. (Avoid using breakable glass jars.) If the amount of oil is small, place the filled, sealed jar in the trash. Dispose of large amounts of cooking oil by taking it to the local landfill.

  • Do not pour cooking oil down the kitchen drain. Even small amounts will eventually clog the plumbing.

  • Remember to always wait until cooking oil has cooled completely before handling.

    Copyright ©2005 Janice Faulk Duplantis



  • Author Info:

    About the Author: Janice Faulk Duplantis, author and publisher, currently maintains a web site that focuses on both Easy Gourmet and French/Cajun Cuisine. Visit http://www.bedrockpress.com to see all that Bedrock Press has to offer. Janice also publishes 4 free monthly ezines: Gourmet Bytes, Lagniappe Recipe, Your Favorite Recipes and Cooking 101. Visit http://www.bedrockpress.com/subscribe.html to subscribe. ?expert=Janice_Duplantis

     
    30 Most Recent Articles :
    A Disputed New Business:Virtual Property Exchange

    In many ways, the in-game economy is similar to a real world economy - goods and services are traded to mutual advantage and are mediated in currencies(gold,platinum,credit,etc.). An online broker, who goes by the screen name Rolala, was not a fan of online games until his 15-year-old son be[ Read Article]

    THE UNITED STATES, A Terrorist Nation

    I love the United States of America, but I cannot tolerate the UNITED STATES OF AMERICA. No I am not shouting at you, I am simply making a distinction, a difference that thirty-seven states of the union have noticed and moved to rectify. You see, AMERICA isn’t America anymore, nor does it in anyw[ Read Article]

    Dollars and Sense

    When I speak of the Federal Reserve and the fiat monetary system that controls our lives I feel as though my words are falling on deaf ears. I have the sense that the simplest conversations suggesting that change must be made invoke fear and condemnation from my fellow citizens. When will we tak[ Read Article]

    Constitutionality

    Is the 16th Amendment constitutional? Of course it is, the Supreme Court has made that as clear as it did the issue of slavery. But let us remember that it took the lives of more than 365,000 brave American men and the destruction of the Republic to wrest the matter from the courts and resolve the[ Read Article]

    Five Secrets to Effective Pay-Per-Click Advertising

    With so many companies swarming the World Wide Web with their products, how can you and your products and services stand out? Your ready answer would most likely be effective marketing. But how? How can you catch the eye of a surfer skimming carelessly through web pages? How can you keep the at[ Read Article]

    How to Sell Bonds

    If you want to make good money with banks, or any institution, Government and agency bonds are where it is at. Simply because all Government bonds and agencies are AAA rated, and banks can buy millions of dollars of any bond without incurring any credit risk. All banks own bonds of some sort, a[ Read Article]

    Closing in the Car Business

    The “P” Word. Closing is all about helping car customers make positive decisions. It is not about pressure or manipulation. Your customers need help overcoming the “P” word. Procrastination! Procrastination is natural when it comes to making a buying decision. Your customer is trying to avoid [ Read Article]

    If You Build It They Will Come, or Will They?

    All right, so you invested your time and energy to build your organization a great new web site, but you are not getting quite the results you were hoping for. Few customers are visiting or interacting with you and rarely do you get prospects to contact you through the site. So what can you do to [ Read Article]

    Confessions of a Yoga Teacher

    The following are questions that Yoga teachers still need to answer, despite overwhelming evidence that Yoga is ?the mother of all health maintenance systems.? Mainstream thought is finally catching up, with the progress Yoga is making, but it has taken 5,000 years for us to get this far. Serio[ Read Article]

    Vertical Creep in Search Results :: Should Organic Optimizers be Concerned?

    I thought for this week I’d give a summary of some of the more interesting Search Engine Strategies sessions which are currently going on in New York City. I was at SES as a speaker last year in New York and I have to say, there is a wealth of information there even if some of it is contradict[ Read Article]

    How to build link popularity fast and free

    We all knew that back link or link popularity is a big factor to get good position in any search engines. But building link popularity some times really hard if you don't know how to do it. One of the hardest problem for new webmasters is to get back link to their newly stablis[ Read Article]

    Does Chiropractic Care Really Make Sense?

    The Role of Chiropractic in Treatment Beyond the Resolution of Symptoms Do you have the same nagging injury that never seems to go away? Are you suffering needlessly with pain? Are you fed up with taking painkillers? Do you want to find out what is causing your pain? If your answer is ‘ye[ Read Article]

    The Economic Implications of Buying Drugs Online

    Although the Internet is fairly new (at least to the mainstream) online shopping has grown by leaps and bounds. Now you can buy almost anything you need, from food to fishing equipment, right through your computer. Of course, this has meant that commerce has been forced to adapt to the changing co[ Read Article]

    Manning and Manning-Can Either Brother Win the Big One?

    It was just over a year ago, after the Colts lost to the Pats in their post-season contest, that Boomer Esiason said on national television, "I think maybe Peyton (Manning) is this generation's Dan Marino." Esiason went on to state that Manning "is a great football player, but he's not going to get[ Read Article]

    Branding, Branding, Branding - MSN fails to keep it Straight

    Sometimes you see promotions come along and you wonder: did they just do that? The current MSN promotion called msnsearchandwin is a prime example of this. Not only do they use “black hat” or at least “questionable” tactics on the site, but the messaging is inconsistent. In this article [ Read Article]

    The New MSN Search Interface :: A positive change or the antithesis of transformation?

    Now, instead of wide blue bars there are sleek silver-grey bars. Also, the top bar where the search box is became narrower. To me this makes the page seem less “closed in” and more visually appealing. I now feel as if I can trust the results more because they have more room. I’ve also noti[ Read Article]

    Malta Holidays

    With Malta visitor numbers static in recent years and facing new competiton from former Eastern Bloc countries offering cheap holidays, the recent announcement by the Maltese government that negotiations were at an advanced stage with two low cost airlines has[ Read Article]

    Drug Rehab Treatment Centers as an Experience, not a Punishment

    Choosing a drug rehab treatment center is a decision that calls for both negative and positive emotions. Nobody wants addiction to overtake their life to the point that rehab is the necessary step. However, the decision to go to one is something to look forward to, as it is the decision to rebui[ Read Article]

    Some ways to improve your king content

    There are thousands of articles, books and forum posts which showed that content is king in search engine optimization (SEO). In this article, you can find some ways that can help you improve this king content for your web site. * Content for people first, not for search engines - Some webmaste[ Read Article]

    Aerosmith Just Keeps On Rockin’

    For over three decades, Aerosmith have been one of rock's most revered and popular bands, crafting classic songs full of raw guitar runs and intensely energetic vocals. The band first reached fame in the 1970’s with a string of hits including "Dream On," "Sweet Emotion" and "Walk This Way." During t[ Read Article]

    Chicago Cubs Pitcher Mark Prior Re-signs

    After many trips through the rumor mill, Mark Prior accepted the Chicago Cubs’ offer on January 27 to a one-year, $3.65 million contract. That is $900,000 more than the salary he would have earned under the contract he voided in November. Since Prior's definitive season in 2003 (18-6), he has cooled[ Read Article]

    Social Networking - The Next Great Marketing Medium?

    There has been a virtual explosion of social networking sites in the past couple of years. Even the big players like Google, Yahoo and MSN are getting into it. With so much interest in how social networks work, one begins to wonder if there is marketing potential within these social network[ Read Article]

    How to choose paid directory for web site listing?

    How to choose paid directory for web site listing? Search Engines are the major source of traffic for any website. High search engine ranking can boost number of your visitors and in turn leads to increase in sales. The best way to get top search engine placement is to improve link popularity [ Read Article]

    Addiction Treatment Centers Using Experiential Therapies

    Life is experience. Substance dependence overtakes a person’s ability to make her own decisions to experience life, and life is no longer actively participated in. Therefore, in overcoming addiction, it is vital to learn to re-experience life. This lesson helps a treatment center resident reint[ Read Article]

    The DH: Making Life Tough for AL Pitchers

    In 1973 Major League Baseball instituted three rules designed to lessen the power of pitchers and create more offense. One theory at work was that the game needed to be energized and that more hitting would create additional runs and excitement. Both the National and American Leagues lowered th[ Read Article]

    Vacation on the Beach the Smart Way

    Vacation on the Beach the Smart Way Almost everyone agrees; there is no more relaxing way to vacation than to take it to the beach. For the vacationer/traveler who hasn't considered a beach house rental before, they represent an affordable and fun family oriented alternative. There is an intell[ Read Article]

    Malta Holidays and Hotels Buzzed by New Jets

    With Malta visitor numbers static in recent years and facing new competiton from former Eastern Bloc countries offering cheap holidays, the recent announcement by the Maltese government that negotiations were at an advanced stage with two low cost airlines has sparked hopes that the island will see [ Read Article]

    The Rising Cost of Prescription Drugs

    If you’re like many Americans, the rising cost of prescription drugs may be costing you your health. In particular, seniors living on a fixed income with no insurance are finding it difficult to pay for necessary prescriptions out-of-pocket, and as a result, may be failing to receive the treatment[ Read Article]

    Who's Tops in Hockey and Who's Not

    The National Hockey League needs to do more to encourage better coverage of the hockey games. With so many other sports realizing national coverage, the NHL is sometimes forgotten. However, this year, there's a race for the Stanley Cup, and only one is set to win it. But which team will that be? [ Read Article]

    The Danger Of Rounding Up Your Debts

    Rounding up your debts is one of the biggest dangers to your financial position. It's also one of the easiest ways for your debts to get out of control. This way of thinking is best summed up by the following comment; ‘I already owe $27500 so what’s another $500. It takes my debt to a nice round [ Read Article]

     

    World Top Stories :
    XML error: not well-formed (invalid token) at line 7