How to Choose the Right Cooking Oil

Are you confused about which cooking oil?to use for stir-frying vs. searing, sautéing vs. baking? While anyone can pour cooking oil?into a pan, choosing the right one can make a huge difference between the smoke alarm going off due to burnt food or impressing everyone with a nutritious and delicious meal. Here is a complete guide on how to choose the right cooking oil.

1.?Learn about Fats

First, you need to understand that cooking oils are made up of fats. There are primarily four types of dietary fats:

·?Two types of unsaturated fats - polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA)

·?Saturated fats

·?Trans fats

Cooking oils comprise a combination of unsaturated and saturated fats and only a few traces of artificially made or naturally occurring Trans fats. Thus, make sure to opt for cooking oil?with more unsaturated fats (higher MUFA and lower PUFA) and less saturated fats, with minimum or no trace of Trans fats altogether.

2.?Know the Smoke Point

The smoke point is defined as the temperature at which cooking oils burn and break down. Knowing the smoke point of cooking oils will help you decide whether it is suitable for high-heat or low-heat cooking. For example, you can use coconut oil for sautéing, unrefined oils for making low-heat foods, and refined oil or mustard oil for deep frying.

Note: A higher smoke point doesn’t mean higher quality. It all depends on the cooking method that you will be using.

3.?Use Different Types of Cooking Oils for Different Foods

The secret to making a healthy and delicious meal is using different cooking oils for different purposes. Listed below are some common cooking oils and their ideal usage:

·?Olive Oil – The rich taste makes it ideal for drizzling over raw foods and salads.

·?Soybean Oil – Having a high smoke point (256°C), soybean oil can be used for deep frying.

·?Sunflower Oil – Made up of polyunsaturated fats, this inexpensive oil can be used for everyday frying and cooking applications.

A Word from the Experts – Use Oils But Not Too Much!

Remember that even though all cooking oils are fortified with fats and some are good for you, it does not mean you should drop off your guard completely. Thus, no matter which type of cooking oil?you are using, make sure to keep your daily fat intake between 25% and 35%, as only then will you be able to live a healthy life.