Choosing the Right Oil for Your Cooking: Cooking with Fats and Oils
When you cook, the fat or oil you use does make a difference particularly if heat comes into play. Not all oils handle high heat, and if you use one incorrectly, it can result in burnt taste or even toxic smoke. So, how do you decide which fats and oils to use when frying, sautéing, or baking? Let’s simplify it.
Why Does Heat Matter? Cooking with Fats and Oils
Each cooking oil has a smoke point the temperature it begins to burn and smoke. When oil smokes, it degrades, loses its nutrients, and can release dangerous substances. That’s why choosing the correct oil for the purpose is important.
Best Oils for High Heat:
- Avocado Oil – Ideal for frying and searing (smoke point: 520°F / 270°C).
- Ghee (Clarified Butter) – Ideal for high-heat cooking (smoke point: 485°F / 250°C).
- Refined Coconut Oil – Suitable for baking and frying (smoke point: 450°F / 230°C).
- Sunflower/Safflower Oil – Mild flavor, good for deep-frying (smoke point: 440-450°F / 225-230°C).
Oils Best for Medium Heat:
- Olive Oil (Regular or Light) – Ideal for sautéing and roasting (smoke point: 375-470°F / 190-240°C).
- Butter – Flavors well but burns (smoke point: 350°F / 175°C). Use for low-heat cooking.
Oils to Avoid for High Heat
- Flaxseed Oil (Low smoke point, use for dressings)
- Unrefined (Extra Virgin) Olive Oil (Good for drizzling, not for frying)
- Walnut Oil (Nutty taste but burns easily)
Conclusion: Choosing the right fat or oil depends on how hot your pan gets. For high-heat cooking, go for avocado oil, ghee, or refined coconut oil. For medium heat, olive oil or butter work well. And for dressings or low-heat dishes, extra virgin olive oil or flaxseed oil are great.
NOTE: – IT IS ALWAYS RECOMMENDED TO CONSULT YOUR HEALTH CARE PROFESSIONAL. ALL DATA SHARED HERE ARE FOR EDUCATIONAL PURPOSES ONLY.
