The most common pantry staple in every kitchen is cooking oil. It is something you need in almost every recipe that you make. Be it frying, grilling, roasting, etc.
Sometimes you use oil at the beginning of the recipe to cook, whereas sometimes you add it to give finishing touches to your recipe by using it as a dressing.
But have you noticed the oil section in the grocery store is filled with numerous kinds of oils and all of them are sold at wildly different prices?
Recently I’ve come to know that each oil has a different composition, taste, and smoking points. For example, you can not use olive oil for deep frying or cooking as it has a low smoking point.
Confused?? So was I.
Let’s rummage through this topic together to get a better understanding of different types of oils and their uses in the kitchen.
What Is Smoking Point?
Before venturing into different oil types, one must understand the qualities that differentiate those oils. The basic quality that differentiates each oil is the smoke point.
But what is the smoke point?
The smoke point of an oil is the degree to which it can withstand high temperatures. You must have noticed that when oil is extra heated in a pan it starts to smoke and the colour changes.
This is the point when the oil starts to break down and creates unhealthy compounds which can be hazardous to health.
But these smoking points are different for every oil. Let's study different smoking points of various oils types.
Extra-Virgin Olive Oil
Extra-virgin olive oil is considered among the healthiest versions of olive oils because it is not refined (exposed to high heat).
Secondly, it consists of healthy monounsaturated fats and anti-inflammatory properties that can lower LDL cholesterol and keep the heart healthy.
It is extracted by crushing the olives into a paste and then extracting oil from it.
- Smoke Point - it has a fairly low smoke point of around 340℉ (170℃) therefore we should avoid using it for cooking or frying. Instead, it is more commonly used as salad dressings, in pasta sauces, marinades, and dips as well.
- Taste - it usually tastes grassy or a bit fruity depending upon the area where the olives were grown.
- Origin - the olives are mainly grown in the Mediterranean region, but are used worldwide due to their healthy properties.
- Cost - it is on the costlier side of oils. However, the refined versions of olive oil are a bit cheaper.
Avocado Oil
Avocado oil has become quite a trend in the past few years, mainly because it is a healthy option just like olive oil.
This plant-based oil is unrefined and contains plenty of monounsaturated fats that help in lowering LDL cholesterol.
- Smoke Point - it has a much higher smoke point than olive oil. It can be heated up to 520℉ therefore you can use avocado oil in a variety of recipes that involve high heating like broiling, grilling, baking, etc.
- Taste - it has a mild-grassy taste to it that is not much pronounced, you can even consider the taste to be neutral.
- Cost - it is considered to be one of the most expensive oils.
Canola Oil
Canola oil is obtained by pressing rapeseed, a plant seed in the mustard family. It is quite similar to vegetable oil in terms of smoking points, usage, and qualities.
It is rich in omega-3 fatty and omega-6 fatty acids which are considered a heart-friendly option.
- Smoke Point - it has a high smoking point between 400 to 450 degrees, therefore it can be used for multiple purposes like deep-frying, sauteing, and pan-frying.
- Taste - it has a subtle favour therefore using canola oil in your dishes does not change the flavour of your dish. However, it starts smelling rancid as it ages. It can be used maximum of a year before it starts smelling foul.
- Cost - it is one of the more affordable options for buying oil.
Coconut Oil
Coconut oil is a milky-white solid colour below 25 degrees that melts into a fragrant oil once heated.
The unrefined version has a heavy essence of coconut in it. The healthy fats stored in coconut oil can help boost metabolism and weight loss. It also acts as a great moisturiser for hair and skin.
- Smoke Point - the unrefined version has a comparatively low smoke point, around 338 degrees whereas the unrefined version has a comparatively high smoke point.
- Taste - it has a sweet coconut flavour to it and hence can not be used in all types of cooking but is used in recipes like curries, soups, and sometimes in baking cakes as well.
Sesame Oil
Sesame oil is mainly used in East Asian Cuisines. It gives a very distnct flavour to Chinese and Japanese cuisines.
- Smoke Point - it has a relatively high smoke point of 410℉
- Taste - the un-roasted version of sesame oil has a light hue and a neutral flavour however the unrefined version which is more commonly used in Asian recipes has an intensely nutty, overwhelming flavour and hence can be used as a finishing oil in particular recipes as salad dressings with soy sauce or garlic or with sauces.
Safflower & Sunflower Oil
Sunflower and safflower oil are both extracted from the seeds of flowers. Although the flowers are both different, the resulting oils are strikingly similar in quality and appearance.
Both oils are high in oleic acids and unsaturated fats and therefore considered heart-healthy oil.
However, the regular version of these oils is high in omega-6 fatty acids which may lead to inflammation.
- Smoke Point – It is a pantry staple due to its high smoking point of 450℉. Therefore it is a great option to be used in high-heat cooking, like searing steaks, for grilling food, and even for deep frying.
- Taste – the appearance is pale yellow and these oils have a completely neutral flavour.
- Cost – it is a bit on the costlier side hence people avoid using it for deep-frying.
Corn, Soybean & Other Vegetable Oil
The most commonly used oil in kitchens is vegetable oil, which can be either made up of corn, or soybean, or it can even be a blend of both oils.
Although it can be healthier than solid fats like Ghee, it does not contain the monounsaturated fats that are present in olive oil, avocado oil, or canola oil.
- Smoke Point - it has a high smoking point of 450℉, therefore, it works well for stir-frying, baking, or deep frying.
- Taste - it has a neutral taste as well as a neutral aroma.
- Cost - it is quite cheaper than the rest of the oil therefore it is regularly used in the kitchen.
Pro Tips For Using Healthy Oils
Now that it is clear which oil should be used for cuisine and food type. However, do not use oil if it starts to smoke or catches fire. The oil quality degrades once it surpasses its smoke point.
Moreover, if the oil starts to smell foul, immediately discard it. This usually happens when the oil is stored for too long. Make sure not to reheat or reuse any kind of cooking oil.
Most importantly, store oil in a cool dark place. Save Co Bradford stocks a wide variety of oil, in various brands. You can find variants from back home in the store. Explore the options to place the order online for express delivery.
