How To Cook 16 Types Of Cooking Oil And Their Advantages And Disadvantages - Recipe

Animal fats remain solid at room temperature, while vegetable oils are liquid (except for some tropical ones, including coconut and palm).
When choosing cooking fat, it is important to check the temperature at which the oil begins to smoke and disintegrate. You also need to decide if you want the fat to add flavor to the dish, as well as if the overall healthy profile of the particular oil is good. With the exception of butter, all other fats do not contain carbohydrates or proteins. Learn more about these 16 types of oils and their recommended uses.

Sesame oil

This oil is mainly used in Asian cuisine. It is usually sold "barrier" and has a rich aroma that perfectly complements the taste of tofu, rice and vegetables. Like other seed oils, sesame consists mainly of unsaturated fatty acids and withstands high heat treatment.

Canola oil from

canola oil is a form of rapeseed and was developed in the 60s of last century. The effect achieved is the removal of a toxic bitter compound. Today, canola oil is the third most common vegetable oil. Due to its high burning point (250 degrees), it is preferred for frying. The high content of monounsaturated to saturated fats and the concentration of omega-3 makes the oil healthy. However, more than 93% of US-made canola is genetically modified, so if you decide to use this oil, be sure to take an organic product.

Corn oil

Corn oil, like most vegetable oils, is highly refined by an industrial process of heating and chemical treatment to remove impurities and neutralize the taste. For this reason, it is almost tasteless and can withstand cooking temperatures up to 250 degrees. Most of the fats in corn oil are unsaturated, but unfortunately it is almost impossible to find a product that is not made from genetically modified corn.

Soybean oil

Soybean oil is a major ingredient in processed foods. It occurs in the form of a "partially hydrogenated" product in their composition. In this species, about 60% of the fat is polyunsaturated and 23% monounsaturated, but the high degree of the former means that the oil spoils easily with prolonged exposure to heat, air and light. For this reason, most soybean oils are purified using chemical solvents and heat treatment, which increases the amount of trans fats contained in them. The average burning temperature of butter is 250 degrees, but unfortunately, trans fats are extremely dangerous to health. It is best to avoid soy (and any oil) that may contain these harmful fats.

Saffron oil

Saffron oil is extracted from saffron seeds. More than 70% of the fat in it is in the form of linoleic acid (omega-6). Although linoleic acid is one of the main fatty acids, most people get approximately 10 times more than omega-3s. Linoleic acid is most often found in processed foods. The recommendation is to eat more omega 3 fatty acids instead of omega 6, so if you decide to use the neutral taste of saffron oil, choose the version with high olein content, which has 73% monounsaturated fatty acids and low omega-6 content. The burning point of the oil is 250 degrees.