For optimal taste and minimal health risks, you need to choose the right fat for the cooking method, in other words, stable oils with a smoke point that will tolerate the required heat.
When fats are exposed to heat beyond their smoke point (the temperature at which an oil begins to smoke and break down), they are prone to oxidation. This creates free radicals and other harmful, disease-causing compounds, like aldehydes and trans fats, which can contribute to inflammation, cell damage, and chronic diseases like heart disease and cancer.
Oils Blacklist
Refined oils are typically exposed to chemicals and/or heat for their production. They undergo several processes (such as degumming, bleaching and deodorising) to remove impurities and enhance their shelf life. Whilst these processes do increase the oils’ smoke point and stability, they also strip away many beneficial nutrients, such as vitamins and antioxidants, generating harmful by-products along the way. Basically, the oils are oxidised before you even get to use them. These include refined OLIVE and AVOCADO oils, which in their virgin, cold-pressed versions, can be extremely beneficial.
A special mention goes to refined high omega-6 vegetable oils (corn/maize, canola/rapeseed, soybean, sunflower and safflower); they are a double-whammy: even when unrefined (ie: cold pressed), these oils are naturally high in fatty acids that if ingested in large quantities, without the appropriate balance of omega-3, create inflammation in your body. Furthermore, in most cases the cheap versions of these refined oils are derived from genetically modified crops that can be even more damaging to health.
Margarine became the holy grail a few decades ago when butter was blamed for all ailments. In the same way as shortening, it was originally manufactured using partially hydrogenated oils (aka PHOs), the main source of industrially-produced trans-fats. These have now been eliminated or reduced in many countries, but new technologies such as interesterification have emerged, which are not without potential health risks.
Make it sizzle: High & Medium-heat Cooking
The ugly truth is that from a health perspective, some methods are better avoided altogether: deep frying will degrade all kinds of oils and searing (used for browning meats and obtaining that “charcoal” colour and flavour) is likely to produce carcinogenic compounds. In general, prolonged, high-heat cooking should be avoided as much as possible. This is a bit of a “pandora” box, especially for chefs and culinary aficionados; but if you want to make informed decisions about your health, you may want to take this into consideration.
As for medium-heat methods like roasting, sautéing, stir-frying and pan-frying, temperatures should ideally be kept at 180°C, and you will need stable oils with decent smoke points. The longer the exposure, the higher the risk of degrading the fat, so always make sure to turn the heat down.
Fats and oils that would withstand these methods include:
Animal fats: these highly saturated fats are probably the best for roasting, as they are stable and have relatively high smoke points - beef tallow (250°C / 480°F), lamb tallow, (200°C/390°F), chicken/goose/duck fat (190°C/375°F), lard (190°C/375°F)
Ghee: Clarified butter has had its water and milk solids removed, giving it a smoke point of around 230-250°C / 445-480°F). It adds a rich, buttery flavour without the risk of burning.
Unrefined, cold-pressed rapeseed: It has a smoke point of about 210-230°C / 410-446°F, so although it could be used for medium-heat cooking, always make sure that you are balancing this high omega-6 oil with omega-3 rich ones in your diet to help your body manage inflammatory pathways
Virgin Coconut oil: With a smoke point of about 180°C / 350°F, coconut oil is great for moderate heat cooking. It is a source of medium-chain triglycerides, which are a type of saturated fatty acid that are jam-packed with health benefits and medicinal properties. Its high saturated fat content keeps it stable, and it imparts a slight tropical flavour, ideal for curries or stir-fries.
Sesame oil: With a smoke point of around 210°C / 410°F, sesame oil adds a nutty, earthy flavour to stir-fries and sautéed dishes. It’s quite intense, so mix it up with another oil in the list.
Whilst many claim that avocado oil is ideal for high-temperature cooking, it is important to note that only refined avocado oil has a smoke point of 270°C / 520°F. However, at this stage, the oil is likely to be oxidized/rancid, containing harmful by-products from the extraction and processing processes. The unrefined, cold-pressed version of this oil would be suitable for low-heat cooking and used raw to enhance all preparations.
HEALTH TIP: Avoid extreme heat, go gentle, and use these oils in small quantities, trying to add a splash of liquid (broth or water) to create a little steam. Humid heat is always healthier than dry heat.
Gentle does it: Low-Heat Cooking
In low-heat cooking (Poaching, Steaming, Slow Cooking, Vacuum, and Gentle Simmering), the focus is more on gentle flavour infusion than on achieving browning or crisping. The oils you choose should enhance the dish by adding distinctive flavour.
Extra Virgin Olive Oil (EVOO) with a smoke point (around 375°F/190°C), it would still suitable for medium-heat cooking; it’s high in monounsaturated fats, which are resistant to moderate heat, and contains antioxidants. However, prolonged exposure to heat can degrade its nutrients and produce harmful by-products. Some recent studies showed that “methods like roasting and pan-frying with EVOO created oxidation products (epoxy- and hydroxy-derivatives of lipids) and markedly induced degradation”. Many foodies swear by EVOO for roasting and stir-fries, citing its Mediterranean diet credentials. Let’s set the record straight: The Mediterranean diet’s health benefits don’t hinge solely on EVOO; it’s about the whole lifestyle package: eating less but better, opting for natural, seasonal, and unprocessed ingredients, and savouring home-cooked meals. Sure, they use EVOO for cooking, but typically at low heat and for short durations. Unless you’re ready to embrace this lifestyle in its entirety, I recommend reserving EVOO for its raw, unadulterated glory—drizzle it over steamed veggies, poached fish, or meats to elevate your dishes.
Unrefined / virgin avocado oil: quite neutral in flavour and packed with nutrients, rich in heart-healthy monounsaturated fats and antioxidants, it has a smoke point of 190°C / 375°F.
Butter: With a smoke point of 150°C/300°F, it adds richness and depth to low-heat cooking, such as sauces or simmered dishes (and pancakes). It’s only stable at low temperatures and its natural sugars caramelize slowly, giving a wonderful flavour. You can always use ghee instead!
Best of all: keep them Cold
Oils used raw are all about flavour and health, and are ideal to sue as dressings, dips, and finishing dishes. These oils should be minimally processed and rich in nutrients.
Extra Virgin Olive Oil (EVOO)
Unrefined / Virgin Avocado Oil
Flaxseed Oil: Rich in omega-3 fatty acids, flaxseed oil should never be heated due to its low smoke point and susceptibility to oxidation. It’s perfect for drizzling over salads or mixing into smoothies for a health boost. It can become rancid very quickly. So keep it in a tight-cap, dark bottle in the fridge.
Walnut Oil: With its delicate, nutty flavour, walnut oil is ideal for dressings, drizzling, or finishing. Like flaxseed oil, it’s high in polyunsaturated fats, making it prone to oxidation when exposed to heat.
Hemp Seed Oil: Another omega-3-rich oil, hemp seed oil adds a mild, earthy flavour to cold dishes. It’s highly nutritious but breaks down easily under heat, so it’s best used as a finishing oil.
Health boosting cooking: Key takeaways and final thoughts
Tame the Flame: Keep your cooking temperature in check and embrace the beauty of moderate and low heat. Even the sturdiest oils can turn rogue at high temperatures. If your oil starts smoking, it’s a clear sign it’s broken down into harmful compounds. So, dial it down and let your food cook gently – your health will thank you!
Steam it up: Whenever possible, go for humid over dry heat. Steamy cooking is less likely to conjure up harmful chemicals, and foods cooked with water are much easier on your digestive system than their roasted or seared counterparts.
Choose Unrefined: Go for cold-pressed, minimally processed oils. Although they can’t stand high temperature, these gems retain more natural antioxidants, which fend off oxidation and offer extra health perks. Plus, they haven’t been through the chemical wringer, so they’re in prime condition when they hit your pan.
Be a match-maker: Choosing the right oil for your cooking method is all about understanding stability, smoke points and flavour profiles. Let your culinary creations sizzle with perfection to entice your taste buds and boost your health.
Balance Your Fats: Make sure you’re getting a healthy mix of omega-3 and omega-6 fats, and remember that cooking oils are only part of your overall dietary fat intake. Western diets are often overloaded with omega-6 (thanks, processed vegetable oils), so boost your intake of omega-3-rich oils like flaxseed, hemp, and fish oil.
Fats and oils are not the enemy—they are flavour carriers, nutrient providers, and essential components of a healthy diet. The key to cooking with fats is knowing your oils: which ones to heat, which ones to keep cold, and how to use them to create meals that are both delicious and good for your body. By understanding the fundamental principles of fats and oils, we can cook with confidence, creating vibrant, flavourful dishes without compromising on health.
Comments