The decision to choose the best type of oil for cooking, baking, frying, salad dressing is determined by the type of recipe that will guide in the preparation of food and the smoking point of the oil. It is not all oils that can be used for cooking any kind of food. The oils are appropriate for different purposes.
The following are an outline of common oils and the ideal purposes of cooking.
People who like the Mediterranean diet use olive oil for salad dressing and sautéing.
It is made of 14% saturated oils, monounsaturated 75%, and polyunsaturated 11%. Several studies have shown that it can reduce the chances of cardiovascular diseases. For example, research from Kosterina Greek Oil experts stated that olive oils are higher in antioxidants than the other refined oils. They also noted it cold-pressed within moderate temperatures which ensure it is of high quality. For that reason, it can increase (high-density lipoproteins) good cholesterol and reduce the oxidized cholesterol that circulates in the body. It is advisable to always keep it in a cool, dry place to protect it from expiring.
There are controversial suggestions and hype about the benefits of using coconut oil in cooking. It is processed by pressing coconut meat as well as dried coconut meat. It is made of 90% of saturated fat with heavy natural medium-chain triglycerides. Some studies about coconut oil argue that it can raise good cholesterol, but others say it has the probability of increasing harmful cholesterol in the bloodstream. It is recommendable for frying, sautéing, and baking to those who have its taste. However, it is not effective for cooking at high temperatures. It is mostly used by the people who use the keto diet and paleo diet to remain healthy. The unrefined coconut oil has 350 °F while the refined has 450°F.
Nutrition experts say that vegetable oil can include a variety of different oils that are processed from plant sources. For example, there are vegetables that are made up of canola, safflower, palm, sunflower, and corn. These plant substances have got polyunsaturated oil-61%, polyunsaturated fat-21%, and monounsaturated fat%. Additionally, they contain omega 3 acids that reduce the risks of heart disease. It also provides nutrients that assist the body during metabolic reactions at the cellular level.
Although it is chemically processed, it has a neutral flavor with a high smoke point of 400 to 45o degrees.
Avocado oil is generated from freshly pressed avocados. Unlike olive oil, avocado oil is unrefined, and it has a higher smoking point hence making it suitable for cooking foods that require high temperatures to be ready. For example, it can be used for sautéing, grilling, roasting not to mention applying on salad dressings.
It is also creamy like an avocado. According to most nutrition experts, this type of oil can be used in cooking a lot of foods. Pure avocado oil contains rich monounsaturated fat of 70% but it has less polyunsaturated fats at 10%. Although it is suitable for cooking many diets, it is very expensive.
Every day, we come across various types of oils in shops, supermarkets, and kiosks such as olive oil, avocado oil, coconut oil, you mention them. The list is long, but it is important to establish the quality of the type of oil before purchasing and avoid using counterfeits that could harm your health. Besides, to prevent the oils from getting rancid, store them within the recommended conditions by the manufacturer, and avoid buying so much large quantities because some can be contaminated by bad weather if are kept inappropriately.