Which Cooking Oil? Make Healthy Choices Now – Part 1

This is the first article in a series of three. In this series, let us explore everything we need to know about cooking oil to make healthier choices.

Oils are important for our dishes. They avoid food from sticking to the pan, and have a great influence on the final flavour, consistency, and texture of food.

Before we go deep into specific oils, it is important to understand some basic concepts and terms that will help us make informed decisions.

1. Smoke Point:

Smoke point is the temperature at which oil starts to give out smoke. It is also called the burning point. This is a very important factor in determining the right cooking oil for your needs. Heating oil beyond its smoke point breaks down the oil and reduces the nutritional value.

But more importantly, heating beyond the smoke point makes the oil release harmful compounds like acrylamide, polycyclic aromatic hydrocarbons, and heterocyclic amines, which are all linked to increased risks of cancer. Some of these chemicals give a burnt flavour to the food too. Different oils have different smoke points, usually ranging from 100°C to 250°C. It is important to match the oil with how you need to cook the dish. Using an oil with a smoke point suited to your cooking method ensures that the oil maintains its nutritional integrity and does not break down to release harmful compounds.

2. Types of Fat:

The second concept is about the type of fats. Oils are composed of various types of fats. Saturated fats, found in ghee and coconut oil, are solid at standard room temperature. Unsaturated fats, found in oils like olive and sunflower, are liquid at room temperature. Unsaturated fats are further classified into polyunsaturated fat and monounsaturated fat. These are terms you commonly see on nutrition labels of packages food too.

For a long time, saturated fats had a bad reputation. They were said to increase the risk of heart disease. However, most of the recent high quality studies are concluding that it is not so. Saturated fats do not have an effect on the risk of heart disease. In fact, some studies show that saturated fats sourced from milk – dairy fat – are associated with a lower risk of heart disease!

Saturated fats from animal sources – ghee and butter among cooking oils – also contain cholesterol. However, recent studies have shown that dietary cholesterol has no impact on blood cholesterol levels. The cholesterol levels in our blood, that are definitely linked to heart disease and blood vessel blockages, are more significantly influenced by our overall dietary patterns and genetic factors than by cholesterol intake from food.

3. Omega-3 and Omega-6 Fatty Acids:

Thirdly, let us talk about Omega-3 and Omega-6 Fatty Acids. Fatty acids are the building blocks of the fats in our body and in the food we eat. During digestion, fats are broken down into fatty acids in the intestine, absorbed into the bloodstream, and transported to the liver for processing. Among these, omega-3 and omega-6 fatty acids are essential for our health, and they play a vital role in maintaining the structure and function of cells in our body. These essential fatty acids, like vitamins, cannot be produced by our bodies and we need to get them through our diet.

Omega-3 fatty acids, found in oils such as flaxseed, walnut and canola oils are known for their anti-inflammatory properties and benefits for heart health and brain function. Omega-6 fatty acids, commonly found in sunflower, safflower, and corn oils are also vital for health but, if consumed in excess, can increase inflammation. Therefore, it is important to balance the intake of omega-3 and omega-6 fatty acids for optimal health.

4. Quality of Oil:

The fourth concept is about the quality of oils. Let us see how traditional oils were made versus how they are made using the modern methods.

Traditional oil extraction is by mechanically pressing the source, like seeds or nuts, to get the oil out. This method uses simple mechanics where pressure is applied without any heat or chemical processing. The oil is then filtered to remove impurities, preserving its natural flavour and nutrients.

On the other hand, modern oil extraction methods are quite different. They use heat and chemicals to extract even more oil from the source. This process is known as refining. While “refined” sounds good, it really is not. While it increases the yield for the manufacturer, it has some disadvantages. The use of heat and chemicals removes the natural nutrients and antioxidants and also some of the natural flavours from the oil.

When oil is extracted without the use of heat, it is called “cold-pressed.” Cold-pressed oils are mechanically pressed at lower temperatures, which helps retain more of the oil’s natural nutrients, such as vitamins, minerals, and antioxidants. The first batch of oil obtained from this process is known as “virgin” oil. Virgin oils, particularly extra-virgin varieties, are prized for their high quality and rich, robust flavours.

Cold-pressed and virgin oils are closer to their natural state, making them more nutritious and flavourful compared to refined oils. They contain higher levels of beneficial compounds like polyphenols and vitamin E, which are often lost during the refining process. Additionally, these oils have a richer, more authentic taste, which can enhance the flavour of your dishes.

But cold-pressed and virgin oils have some disadvantages. They have a lower smoke point, shorter shelf-life, and higher cost. We need to keep these in mind while selecting our cooking oil.

5. Cooking Methods:

The last concept is about the type of cooking in which we are using the cooking oil. There are many cooking methods and the oil we choose should also be suitable for that method.

Deep Frying: Deep frying involves dipping food in hot oil, usually reaching temperatures between 175°C and 200°C. This high temperature is necessary to cook the food quickly and create a crispy outer layer.

Air Frying: Air frying uses hot air circulation to cook food, usually at temperatures between 150°C and 200°C. Although it can give similar results to deep frying, the actual oil used is minimal, and the food is not dipped in oil.

Shallow Frying: Shallow frying involves quickly cooking food in a small amount of oil, generally reaching temperatures between 160°C and 190°C. This method is used for foods that require less cooking time and oil, like vegetables or other smaller pieces of food.

Tempering: In this cooking method – called tadka, vaggarane, thalikka, taalimpu, thalikkuka, phodni, and vaghaar in different Indian languages – the temperature of the oil or ghee usually reaches around 175°C to 190°C. This high temperature is needed to properly release the flavours and aromas of the spices without burning them.

Salad dressing: This is not a part of traditional Indian cooking. Salad dressing in continental and western cooking uses oil in room temperature. Considering the flavour and nutritional value of oils is more important than the cooking temperature in salad dressing.

---

In the next article, let us dive into the advantages and disadvantages of different oils, starting with butter and ghee, and moving on to coconut oil, sunflower oil and more.

Please feel free to write your comments and suggestions.