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Using of Cooking Oil

There are many different types of oils used in cooking. What are the various types of oils best used for, and which are most healthy for you?

Many oil types give a distinctive flavor to their dishes, so a lot of this has to do with what flavors you enjoy in your foods. Try getting a combination of the various healthy oils and experiment with them to bring diversity to your menu! Also note that most people get WAY too many Omega-6 oils in their diet and not enough Omega-3s. The proper ratio should be 3:1 of 6 oils to 3 oils, instead of the current average ratio of 10:1. So decrease the amounts of Omega-6s you eat, and kick up the Omega-3 levels!

Be sure to follow the temperature guidelines. If you heat an oil too hot, it can start to smoke, ruining your food and smoking out your home. Also, overheating an oil can destroy its health benefits and even turn the healthy oils into trans fatty acids. Omega-3s should be served cold. Omega-6s should be used under 212F. Store oils in a dark cool place, and use within a year.

Canola Oil
From: Genetically modified rapeseed - has tiny peapod like fruits.
Temps: Up to 375F for *smoke point*, but only use cold for omega-3 health benefits
Health: 10% Omega-3 oils
Uses: Stir frying, grilling. Has very mild taste.

Coconut Oil
From: Coconuts
Temps: Any temperature
Health: This is a saturated fat but a healthy one, and is the only one on the list safe at high temperatures.
Uses: Deep frying, other high temperature cooking. Discard after each use.

Corn Oil
From: Corn
Temps: Up to 400F
Health: 25% Omega-6 oils
Uses: Little taste and good at high temperatures, good for frying. Use only if other oils are not available.

Flax Seed Oil
From: Flax seeds
Temps: use cold only
Health: 58% Omega-3 oils plus Omega-6 oils
Uses: Salad dressings

Grapeseed Oil
From: Grape seeds
Temps: Use to 200F to preserve Omega-6; can be used higher
Health: 76% Omega-6, shown to reduce LDL levels
Uses: Great for frying or sauteeing, a bit expensive. Light, grapey flavor.

Hazelnut Oil
From: Hazelnuts
Temps: Use up to 325F
Health: 78% Omega-9s
Uses: Stir frying, deep frying

Olive Oil
From: Olives
Temps: Up to around 350F
Health: 76% Omega-9, many heart benefits; countless studies extoll this
Uses: Salads, any Italian or Mediterranean dishes, grilling vegetables. Gives a distinctive (yummy!) flavor to foods.

Peanut Oil
From: Peanuts
Temps: Up to 212F for health benefits; can be used much hotter.
Health: 22% Omega-6. Note - some are sensitive to irritants in this oil.
Uses: stir fry, deep frying

Safflower Oil
From: Safflower seeds
Temps: Use to 212F
Health: 79% Omega-6 oils
Uses: Good for salads and sauces, has a distinctive flavor.

Sesame Oil
From: Sesame seeds
Temps: Up to around 350F
Health: Lots of Omega-6 oils plus 49% Omega-9
Uses: Great for stir frying and for a hint of flavor in marinades

Sunflower Oil
From: Sunflower seeds
Temps: Use to 212F
Health: 69% Omega-6 oils
Uses: Salads and sauces

Walnut Oil
From: Walnuts
Temps: use cold
Health: 5% Omega-3 oils
Uses: Salad dressings and spreads

The healthiest oil to cook with is one that is composed primarily of monounsaturated fat. Oils containing a high degree saturated fats are considered the least healthy by most doctors, though most doctors now feel that the naturally occurring saturated fats in products like butter are better than the saturated fats in products like margarine.

Contrary to popular belief, fat is actually a valuable part of one’s diet, allowing people to absorb nutrients that require fat in order to metabolize in the body. Healthy fat, mainly mono or polyunsaturated fat is a far better choice than saturated fat (Saturated fat is one of the two main categories of fats that appear in foods. It is distinguished from unsaturated fat in that there are no double bonds between carbon atoms in its chemical makeup, so that the fatty acids are saturated with hydrogen. Naturally occurring saturated fat, such as the fat found in animal-based foods, congeals when cool, while naturally occurring unsaturated fat, such as olive oil, remains fluid. Saturated fat is less likely to spoil than unsaturated fat and more stable during cooking. Saturated fats are unhealthy in excess, but the consumption of small amounts of these oils is essential.). Most experts now agree that the healthiest oil to use is canola oil. One drawback of canola oil is that it may not respond well to high temperatures (Canola oil may be the healthiest oil and best choice for baked, sweet goods because it has minimal flavor) . Another good choice, and actually a frequent one is peanut oil, which is also high in monounsaturated fat.

Olive oil is considered by some to be the healthiest oil because it provides a mix of monounsaturated and polyunsaturated fats. It can also be obtained in very pure form, which most health experts recommend. Olive oil has a fairly high cooking temperature, and is also a great flavor additive to savory dishes.

Most experts recommend using peanut oil for high temperature cooking, canola oil or olive oil for medium temperature cooking, and a variety of polyunsaturated oils for baked goods. In a way there is no “healthiest oil” since each oil can offer different benefits and one may be a better choice than another in a cooking process.

Is reusing cooking oil safe?

Reusing cooking oil has been done for ages. There really isn't a problem, if done properly. The greatest hazard is allowing the fat to become rancid (spoiled) and deteriorated to the point it produces undesirable flavors and odors. Besides ruining what would have been a perfectly good meal, rancid oils also contain free radicals that are potentially carcinogenic.

To understand how to best re-use oil, it is important to know about smoke points — the temperatures at which oil begins to decompose. If you heat oil to a temperature that is too high, it produces smoke fumes. Acreolin, a substance that makes your eyes burn, is given off as well.

Vietnamese Dessert

Home page	Restaurant Search	Vietnamese Recipe Search	Custom Search   Visit XUVN.COM for More Insight of Vietnam  Diet & Fitness Food to Enhance Look Fitness Activities Guide Vietnamese Art Vietnamese Music Vietnamese Clothing
Grocery search	History of Vietnamese Food	Vietnamese Food Calories
As Health Food	Ingredients & Nutrition	Popular Dish Nutrition
Restaurant Menu	Asian Grocery Online	Vietnam Travel Guide
Vietnamese Cuisine	Cooking Utensil  Cooking tips	Eat & Travel in Vietnam
Vietnamese Culture	Vietnam Towns in America	Asian Communities in America