What do you use for cooking and frying at home?? Remember this is a trick question!!!
Ideally, you should have answered with a bright and sparky retort: “I don’t use oil for cooking”
And I would say “Well done!”
However, if you are one of those that refuses to give up cooking in oil, here is a break down for you lot!
The main thing that you should be looking out for is the stability of oils during cooking! Whilst cooking you really want to make sure that you use oils that are stable and don’t oxidise at low temperatures!
Since we all know that oxidization of oils releases free radicals which in turn cause various cancers. The relative degree of saturation of the fatty acids in the oil is what determines how quickly the oil oxidizes under high temperatures.
From all the oils out there, here is a low down on the best and worst for cooking.
Coconut oil
Since over 90% of the fatty acids in coconut oil are saturated, this oil is extremely resistant to heat and hence does not oxidise whilst cooking.
Coconut oil also has amazing health benefits as it is particularly high in a fatty acid called Lauric Acid which is well known to improve cholesterol levels and helps kill off bacteria and other pathogens in the gut.
The high-fat content in coconut oil may also help boost metabolism and increase the general feeling of fullness hence great for weight loss purposes as well!
Olive oil
As we all know olive oil is the stronghold of the Mediterranean diet and is critical in heart health
Olive oil can actually improve your biomarkers and can help raise the HDL cholesterol whilst decreasing the amount of bad cholesterol in the bloodstream.
This oil does not oxidise at regular temperatures but best to not use it at extremely high temperatures. So extra virgin olive oil would be fine for a quick stirfry but best not to use for deep frying.
Other oils like Sesame seed oil, mustard oil have been used regularly for stirfrying and some even for deep frying. However, health experts talk widely about the benefits of including good fats derived through avocados, nuts and seeds into your diet rather than the processed oils.
As for deep frying that should ideally be a no-no. With all the fabulous new-fangled gadgets that offer air frying, dry frying and then good ole baking, we really need to be using coconut oil as the preferred medium of cooking. Some of us may not like the smell emanated whilst cooking with Coconut oil (it can be quite intense) however if you keep in mind the benefits, you will be able to maximize the benefits of the oil.
Go for it people!!
