Everything you need to know about oil

Everything You Need to Know About Cooking Oils

Feeling overwhelmed by the countless bottles of cooking oils in the supermarket? Let’s simplify the world of plant oils, from fat profiles to smoke points.

Understanding Fats in Oils

All plant oils are 100% fat, but not all fats are bad. We need fats for energy, cell function, nutrient absorption, and staying warm. Oils contain varying amounts of “good” fats (monounsaturated and polyunsaturated) and “bad” fats (saturated). Each tablespoon of cooking oil contains 13-14g of total fat.

Oil Extraction Methods

Cooking oils are made from fruits, seeds, or nuts and are generally extracted in three ways:

• Cold-pressed oils: Mechanically pressed without heat, retaining strong natural flavors and higher health properties.
• Hot-pressed oils: Extracted using high pressure and heat, often used for seed oils.
• Refined oils: Made using chemicals and solvents, resulting in oils that last longer and have higher smoke points.

What is a Smoke Point?

Heating oil beyond its smoke point can cause it to lose flavor, antioxidants, and beneficial fatty acids, and release harmful free radicals. Oils have different smoke points:

• High smoke point oils (above 200°C): Suitable for stir-frying and sautéing, including olive, canola, grapeseed, peanut, sunflower, safflower, avocado, and refined coconut oils.
• Low smoke point oils (below 175°C): Best for salad dressings, pestos, and dips, including unrefined coconut, flaxseed, and hemp oils.

Storing Oils

Cold-pressed oils are light-sensitive and should be stored in a cool, dark place to prevent oxidation. Keep the lid screwed on and use them within 12 months.

Planet-Friendly Oils

Plant-based oils are better for the planet compared to animal fats. To support sustainability, buy local oils. New Zealand produces olive and hemp seed oils, and companies like The Good Oil create cold-pressed oils from locally grown rapeseed and sunflowers.

Types of Oils

• Avocado Oil: High in healthy oleic acid and vitamin E, with a high smoke point and a mild, nutty flavor.
• Grapeseed Oil: A by-product of winemaking with a high smoke point and neutral flavor, high in omega-3.
• Sesame Oil: A staple in Asian dishes with a nutty, aromatic flavor, suitable for high-heat cooking when refined.
• Sunflower Oil: High in polyunsaturated fat and vitamin E, widely used for frying with a mild flavor.
• Olive Oil: Rich in antioxidants and vitamin E, with extra virgin being the least processed and healthiest option.
• Safflower Oil: Contains the least saturated fat and the most monounsaturated fat, with a high smoke point when refined.
• Peanut Oil: Has a slightly nutty flavor and a high smoke point, ideal for deep frying.
• Canola/Rapeseed Oil: Low in saturated fat, with a high monounsaturated fat content, suitable for high-heat cooking.