Types of Cooking oil at different temperatures
COOKING AT HIGH HEAT:
Process: Pan-frying, sauteing, grilling, and pan-roasting. Anything above 3750 F is considered high-heat cooking.
Best fat: Saturated
Ghee is like clarified butter, produced by heating butter removing the milk solids and water. Packed with fat-soluble vitamins, it is rich in beneficial nutrients and contains several fatty acids that are important to health. It has short chain saturated fats which are easily digestible and help maintain cell membranes in the body, lubricates joints and has been shown to maintain a good balance of cholesterol in the body. It’s an excellent choice for cooking because of it’s high smoke point.
Coconut Oil (Cold Pressed)
Coconut oil has high short-chain saturated fat content and is one of the best choices when it comes to cooking at high temperatures. It helps improve cholesterol and kills bacteria, boosts your metabolism. It is also a good source of Lauric Acid that helps to boost immunity. It can also help in weight loss. It’s great for baking, it’s also delicious on popcorn!
Refined Oils for frying/high heat cooking?
Avoid Refined hydrogenated oils for high heat frying although these are cheaper and have a high smoke point. These oils contain very harmful trans fats and release free radicals during frying leading to cancer and cardiovascular diseases. Some example of these types of oils is Canola Oil, Safflower oil, Sunflower oil, and Corn oil.
COOKING AT MEDIUM-HIGH HEAT:
Process: Medium-heat cooking includes simmering and reductions, and ranges from 325°F to 374°F. Medium-low heat ranges from 250°F to 324°F.
Best fat: Saturated or monounsaturated fats (MUFA) at a light heat.
Olive Oil (CP)
Olive oil has turned out to be the most loved oil in people’s kitchen. It’s a great source of monounsaturated fat and rich in antioxidants. Olive oil is good for heart health, cholesterol, and digestive purposes. The highest grade of olive oil is the extra virgin olive oil.
You can use olive oil for mild cooking, it tends to burn in high heat. It adds excellent flavor to your salads by drizzling it or on steamed veggies, or use it to sauté vegetables. It’s also a great replacement for butter in baking.
Peanut Oil (CP)
High in MUFA, peanut oil is very heart friendly. It’s considered one of the healthiest cooking oils. It’s a source of resveratrol (an antioxidant known to fight cancer), vitamin E (great for the skin), Niacin (Vitamin B) and is high in monounsaturated fats (great for the heart). It has a high smoke point, so can be considered for deep frying. A superior choice for frying, light sautéing and stir-fries.
COOKING AT LOW TO MEDIUM HEAT:
Methods: These oils are best consumed cold, drizzled on top of salads or used as a finishing flavor on cooked dishes.
Best fat: Polyunsaturated fats (PUFA)
Sesame Oil (CP)
Sesame oil has a low smoke point and popular in Asian dishes. It’s a powerhouse for antioxidants. It also helps in lowering blood pressure. Sesame oil tastes delicious in sauces and dips. It can also be used to add flavor to stir-fries and any Asian-inspired dish.
Grapeseed Oil (CP)
Very High in PUFA Omega-6s, Grapeseed oil is a good source of essential fatty acids and antioxidant compounds. It has double the source of vitamin E, compared with olive oil. It’s great for heart health, cholesterol benefits those with diabetes, provides relief for those with arthritis and lessen damage from free radicals. It tastes delicious when mixed with garlic and basil, then drizzled on toasted bread.
Use a good cold pressed organic oil for light to medium heat cooking and ghee/coconut/palm oil for high heat cooking. Avoid Refined oils.