Cooking Oils

There are several things to consider when choosing what oils to cook with. First, what type of cooking are you doing and at what temperature. Each oil has a different smoke point, which indicates how high of a temperature you can cook at before the oil starts to smoke and breakdown. When you cook an oil beyond its smoke point, you begin to lose nutritional value and it also gives your food an unpleasant taste.    

Corn, soybean, peanut and sesame oils all have high smoke points which make them the best choices for high-heat frying and stir-frying. The mid-range smoke point oils are olive, canola and grapeseed oils, which makes them good for sauteing over medium-high heat and baking. Oils with low smoke points, such as walnut and flaxseed, are best used for non-cooking options such as salad dressings and dips. Below is a list of commonly used oils. These are the smoke points for the refined version, which is the standard type of oils sold in the grocery store. Keep in mind that if you use unrefined oils, their smoke point will be lower.

Avocado oil 500°F                                                                                                    Butter 350°F 
Canola oil 470°F 
Coconut oil 450°F 
Corn oil 450°F                                                                                                            Flax seed oil 225°F                                                                                            Ghee(Indian Clarified Butter)485°F 
Olive oil Extra virgin 375°F 
Olive oil Virgin 420°F                                                                                                Peanut oil 450°F                                                                                                  Safflower oil 510°                                                                                                    Sesame oil 450°F 
Soybean oil 450°F 
Sunflower oil 450°F

Storage is another thing that needs to be considered when it comes to cooking oil. Oils should be stored in dark colored, airtight containers away from any heat and light sources. Light, air and heat all cause oils to spoil and lose their antioxidant values. Keep oils stored away from the stove or any other heat and light sources. I know its handy to keep it next to the stove but the heat will cause damage to your oil. You can store oils in the refrigerator, just remember to let them come to room temperature before use. I like keeping the oils I use on a daily basis in small squeeze bottles, like the one pictured. I refill them as needed and they’re easy to use. Make sure to keep them stored in a dark, cool place.

Another thing to keep in mind is the amount of oil you buy. It is a smart practice to buy small bottles of oil to help prevent them from spoiling before you use them up. I know its tempting to buy the jumbo size bottle because it can be less expensive. Remember that oils won’t stay good indefinitely, keep an eye on their expiration dates. It is also a good idea to take a whiff when you open the bottle. If it smells sour or off, it may be time to toss the bottle. 

Last but not least, flavor plays a big role in choosing the right type of cooking oil. Some oils are very mild in flavor and won’t detract from your foods flavor. Avocado, canola, corn, safflower and some olive oils are all good choices for mild flavor. Some olive oils, sesame, walnut and truffle oils can be very strong flavored and can overwhelm a dish if not used carefully. Olive oils can be tricky, look for the flavor level on the label, some can be quite strong.

I’ve started using oil in the place of butter in many of my recipes. I especially like avocado oil because of its mild flavor and high smoke point. This really helps reduce the saturated fat in your diet. Just yesterday I made Rice Krispy treats with canola oil instead of butter and you’d never know the difference.

I recommend you try new oils and see what you like. There are really cool specialty oil stores popping up more and more. They’re fun to visit and you get to try all sorts of oils, vinegar’s and other cooking condiments. Hopefully you’ve learned a bit about oils from this post. Enjoy!