Table of Contents
You may be familiar with the situation of standing in front of a row of bottles of oils in a shop and not knowing which to choose. Even though you originally just wanted something for cooking, you suddenly hesitate because there are so many to choose from. Would you rather choose extra virgin olive, classic canola, or the trendy avocado oil that everyone talks so much about?
Choosing fat for the kitchen is not just about how it tastes. Some oils change their quality at higher temperatures, losing their nutritional benefits or even forming harmful substances. That is why it is important to distinguish between fats that are suitable for cooking and those that are suitable for cold cooking. In this article, we’ll explain how to know your fats so that you won’t hesitate the next time you go shopping.
Why does the right choice of fat matter?
Oils and fats are an integral part of our cuisine. We use them in cooking, baking and seasoning. But choosing the right one can sometimes be quite a science. Different types of fats vary, and it does matter which one you use.
Since their properties and structure change when heated, choosing the right kind is a much bigger deal than it may seem at first glance. Some fats are stable and can handle high temperatures without significant changes. Others, however, begin to break down, oxidise and, at higher temperatures, produce substances that are harmful to our bodies. So if you think it’s okay to use the same oil on your salad and in your pan, you may unknowingly be doing more harm than good. [1]
To avoid such mistakes, knowing a few basic characteristics to choose fats is good. Among the most important are the fatty acid content, which affects the stability of the fat when heated. We are also interested in the so-called smoke point of fats and oils, i.e. the temperature at which the fat begins to decompose and form harmful substances.
What is the risk of burning fat?
Burnt fat does not only occur when the pan starts to smoke. Even before that, chemical changes take place that fundamentally alter its composition. When the oil is heated, it oxidises, leading to the formation of free radicals, peroxides and other substances harmful to health. These then increase the risk of oxidative stress or inflammatory reactions in our bodies. This can further give rise to metabolic diseases such as type 2 diabetes or steatosis of the liver, for example.
Oxidised fats can then increase the risk of high blood pressure or LDL (bad) cholesterol. This goes hand in hand with promoting atherosclerosis (hardening of the arteries). In this disease, the blood vessel wall is damaged, harmful substances are deposited in it and the blood vessel itself gradually narrows. This can lead, for example, to a stroke or myocardial infarction. [4,5]
However, you don’t have to worry that cooking with oil will give you a heart attack. Fortunately, by choosing the right fats, you may very well be able to prevent harmful substances from forming and do something more for your health.
How to know your fats?
Not all fat is the same. They differ not only in origin, taste or consistency, but also in composition. In particular, they differ in their fatty acid content. It is this that influences both how they behave when cooked and how they affect health.
To help you choose the right one for your particular application, it’s worth knowing a few basic categories that divide fats.
Breakdown by origin
- Vegetable fats (oils): obtained from various seeds, fruits or nuts. Examples include olive, rapeseed, sunflower, linseed, sesame or coconut oil.
- Animal fats: these come from animals, for example, butter, ghee, or lard.
Breakdown by fatty acid content
Fatty acids are the basic building blocks of fats and are divided into:
- Saturated fatty acids (SFAs): these are the most stable when cooked, but at higher levels can be risky for heart health. Their sources are mainly animal fats and some tropical oils (coconut, palm kernel).
- Monounsaturated fatty acids (MUFA): are beneficial for cardiovascular health. They make up the largest proportion in olive, avocado or canola oil.
- Polyunsaturated fatty acids (PUFAs): these include the well-known omega-3 or omega-6 fatty acids. They are essential for health, but they also oxidise easily. For example, flaxseed, sunflower or soybean oil is rich in them.
If you want to know more about the properties and health benefits of different fatty acids and which oils contain them, read this article Healthy and Unhealthy Fats: Which Foods to Eat and Which to Avoid?
You might be interested in these products:
Breakdown by consistency
Have you ever wondered why some fats are liquid at room temperature (e.g. olive oil) while others (e.g. ghee) are solid? It’s because of their fatty acid content. Generally, the more saturated FA a fat contains, the more solid it is.
- Liquid fats: they are high in monounsaturated or polyunsaturated FAs. These are, e.g. olive, rapeseed or linseed oil.
- Semi-solid fats: they have a slightly stiffer texture and change more easily to liquid in the heat. They usually contain a slightly higher proportion of saturated FA than liquid fats. Examples include coconut or palm fat.
- Solid fats: they have the highest proportion of saturated FA, for example, lard or butter.
What determines whether a fat is suitable for cold or hot cuisine?
Not all fat can withstand high temperatures without compromising its quality. To be able to choose the right fat for cooking, baking or cold cooking, it’s good to understand how fats behave when heated and what all this affects.
The main factors are the fatty acid composition, the presence of cholesterol, the way the oil is processed and the smoke point.
1. Fatty acid content
It is the fatty acid content that most determines whether a fat is suitable for hot or cold cooking. Different types of FA have different resistance to heating.
- Saturated fatty acids (Saturated Fatty Acids – SFA) are the most stable when heated. Refined coconut fat or lard, for example, handles high temperatures well. Nevertheless, we cannot forget that when there is too much of them in the diet (more than 10% of the total energy intake), there is a higher risk of cardiovascular problems.
- Polyunsaturated fatty acids (Polyunsaturated Fatty Acids – PUFA) are, on the contrary, the least resistant. Even a short heating is enough to cause them to oxidise. Therefore, PUFA-rich oils (such as linseed, pumpkin or walnut oil) do not belong in hot cuisine.
- Monounsaturated fatty acids (Monounsaturated Fatty Acids – MUFA) are the best choice for cooking. On the one hand, they can withstand relatively high temperatures, on the other hand, they are beneficial for the body.
2. Smoke point value
The smoke point is the temperature at which the fat or oil begins to scorch and smoke. At this temperature, the fat decomposes and harmful substances are formed. Each fat or oil has a different value, so it is important to select oils suitable for the particular heat treatment. [8]
| Butter | 177 °C |
| Ghee | 190 – 250 °C |
| Rapeseed oil (refined) | 220 °C |
| Coconut oil (cold pressed) | 177 °C |
| Coconut oil (refined) | 232 °C |
| Lard | 182 °C |
| Extra virgin olive oil | 190 – 210 °C |
| Olive oil (refined) | 240 °C |
| Sunflower oil | 232 °C |
[6,7,8]
3. Cholesterol content
Cholesterol occurs naturally only in animal fats. And it is this which poses the greatest risk when heating, for example, butter or lard. At high temperatures, it can oxidise and form harmful substances. Thus, although animal fats contain resistant saturates, cholesterol makes them less ideal for cooking. [2]
Vegetable oils are naturally cholesterol-free, which is one of the reasons they are recommended as a better alternative for cooking. Of course, only those that contain stable monounsaturated fatty acids (e.g. olive or rapeseed oil).
4. Refined vs. cold-pressed oil
You will know that some oils can be bought as refined or cold-pressed (virgin or extra virgin). Extra virgin oil is of higher quality and meets stricter criteria for taste, aroma and bioactive content than virgin oil. It is the different ways of processing the oil that also have a strong say in whether it is better to put the oil in a pan or a cold salad.
- Refined oils undergo purification processes that make them more stable at high temperatures. This is because refining removes some of the substances that turn into pollutants when heated. In addition, this gives these oils a neutral taste and aroma. Refining thus produces oils suitable for cooking and baking. The most common refined oils are rapeseed, olive or sunflower oil. [6]
- Cold-pressed (virgin) oils retain more of their nutrients and natural flavour, but are more sensitive to heat. The bioactive components that remain in them can be destroyed by heat. They are therefore particularly suitable for salads, spreads and other cold dishes. As they retain their natural specific taste, they are ideal for flavouring. [6]
Is refined oil unhealthy?
Many people think so, since refining strips the oil of nutritious bioactive substances such as carotenoids, phytosterols or tocopherols. Thus, refined oils can be said to have slightly less nutritional value than virgin oils. On the other hand, they still retain the beneficial monounsaturated fatty acids and can also be used in cooking. They typically have a higher smoke point value. Refined vegetable oils are thus a great compromise when you need a fat that won’t burn while retaining a good composition. [3]
Guide to choosing the right fat
| Rapeseed oil (refined) | monounsaturated FA | approx. 220 °C | Suitable for baking, cooking, roasting, frying. |
| Rapeseed oil (cold pressed) | monounsaturated FA | approx. 107 – 160 °C | Suitable for cold cuisine and flavouring ready meals. |
| Olive oil (refined) | monounsaturated FA | 240 °C | Suitable for cooking, baking, frying. |
| Virgin olive oil | monounsaturated FA | 190 – 210 °C | Ideal for cold kitchens, also suitable for gentle heat treatments (e.g. short roasting). |
| Sunflower oil | polyunsaturated FA | 232 °C | Suitable for cooking at higher temperatures, but heat only briefly. Suitable for cold cuisine. |
| Coconut oil (refined) | saturated FA | 232 °C | Suitable for cooking at higher temperatures, frying, boiling, baking. |
| Coconut oil (cold pressed) | saturated FA | 177 °C | Suitable for baking and cooking at lower temperatures. |
| Linseed oil | polyunsaturated FA | 107 – 121 °C | Suitable exclusively for cold cuisine. |
| Avocado oil (cold pressed) | monounsaturated FA | 190 – 204 °C | Ideal for cold kitchens, also suitable for gentle heat treatments (e.g. short roasting). |
| Pumpkin seed oil | polyunsaturated FA | 120 °C | Suitable exclusively for cold cuisine. |
| Butter | saturated FA | 177 °C | It is suitable for short-time baking and cooking at low temperatures. More suitable for cold cuisine. |
| Ghee | saturated FA | 190 – 250 °C | Suitable for cooking at high temperatures. |
| Saddle | saturated FA/ monounsaturated FA | 182 °C | Suitable for cooking at medium temperatures. |
| Ointment | saturated FA/ monounsaturated FA | 190 °C | Suitable for cooking at medium temperatures. |
[6,7,8]
Which oil is best for everyday cooking?
In normal cooking, there are usually three oils competing for the top spot – canola, sunflower and Olive. Which is the winner? It may surprise you that sunflower is not, although it is quite popular. It does have a relatively high smoke point, but it is rich in unstable polyunsaturated fatty acids. It is therefore considerably less resistant. And although you can cook with it, it’s sensible to heat it only briefly, and it’s generally more suited to use in a cold cuisine.
Many people also reach for refined or extra virgin olive oil. As you may have seen in the table, cold-pressed olive oil can handle higher temperatures if briefly sautéed, but it is certainly not suitable for regular cooking. Use it instead to flavour your food. Refined olive oil is much more suitable for cooking.
However, if you’re looking for one oil to hit the nail on the head, canola oil definitely wins. It has a better fatty acid ratio than olive oil, is nutritionally balanced and has a high smoke point. This makes it an ideal choice for hot kitchens.
Which oil is best for frying?
In frying, the thermal stability of the oil is even more important than in conventional cooking because the oil is exposed to higher temperatures (approx. 180-190 °C). Rapeseed oil is again an excellent choice due to its high smoke point.
In addition to it, this method of preparation is also suitable for ghee. Although it contains cholesterol, it also has a high smoke point and only a minimal amount of water and milk proteins. This means that it does not burn as quickly when heated and is a much safer choice for cooking. Therefore, feel free to reach for it when frying and, conversely, avoid plain butter.
You’d better set aside the lard, too, because of the easily oxidisable cholesterol. So the best choice for frying is refined rapeseed oil or ghee.
Is it healthy to cook with coconut oil?
Coconut oil has long been a favourite among healthy food enthusiasts, even being referred to as a superfood. It is not a miracle in terms of its composition, as most of it consists of saturated fatty acids, but it is suitable for cooking and baking. Refined coconut oil has quite a high smoke point and can withstand higher temperatures.
However, virgin coconut oil is not resistant and therefore should not be overheated. Keep it for cold cooking only, or as a beauty supplement for hair and skin.
However, keep in mind that this oil, if consumed in large quantities, can be risky for the heart due to its composition. Therefore, use it occasionally where you like it best and choose a different type as your main cooking or flavouring oil.
Which oil is best for cold cooking?
Cold-pressed oils are perfect for cold cuisine. When added to food only, they are not damaged by the high temperature, and at the same time, you get a lot of nutrients from them. In addition to valuable polyunsaturated fatty acids, they will also provide you with phytosterols, vitamins, antioxidants and other bioactive components.
For example, extra virgin olive oil is a great choice. But be sure to try other, less typical vegetable oils as well. Flaxseed oil, for example, is popular due to its rich omega-3 fatty acid content. Pumpkin seed oil or other non-traditional types, such as walnut, poppy seed or sesame oil, are also great in salads.
How to choose the best oil?
| Frying | rapeseed oil (refined), ghee |
| Barbecueing | rapeseed oil (refined), olive oil (refined) |
| Sautéing | olive oil (refined, extra virgin), rapeseed oil (refined) |
| Baking | rapeseed oil (refined), coconut oil (refined), ghee |
| Cooking | rapeseed oil (refined), olive oil (refined) |
| Cold cuisine | olive oil (extra virgin), linseed oil, pumpkin seed oil, avocado oil |
How many oils and fats does it make sense to have at home?
It is very easy to get lost in the wide range of oils. However, in a common household, you can get by with a few basic types, so it doesn’t have to be rocket science. The ideal is to have 1-2 stable cooking oils at home, such as refined rapeseed or olive oil.
It is handy to have 1-2 good-quality oils for cold cooking. You can choose virgin olive and flaxseed oil, and alternate them with pumpkin or avocado oil, for example.
If you fry a lot at home, it’s also worth having a fat suitable for this, such as rapeseed oil or ghee.
How to store fats and oils properly?
Proper storage is key if you want to preserve the quality, taste, safety and nutritional properties of oils. In general, oils should be protected from light, heat and air to prevent yellowing and oxidation of the oil. Therefore, store them in a dark and cool place, ideally in a tightly sealed bottle.
Cold-pressed oils belong in the refrigerator after opening, where they retain their properties better. Refined oils are more resistant to spoilage, but even these are better hidden from heat and sun.
Do you have ghee or butter at home? Of course, classic butter must be kept in the refrigerator as you are used to. Ghee, however, can withstand room temperature as long as it is well sealed. Whatever fat or oil you store, always keep an eye on the expiry date too and if you notice a change in smell or taste, you’d better throw the oil away.
Read more about safe food storage in the article How to Store Food Properly to Last as Long as Possible.
What Should You Remember?
Even if it doesn’t seem like it at first, choosing the right fat for your kitchen doesn’t have to be complicated. You just need to know what to look for. When choosing an oil for cooking, reach for stable oils with a higher smoke point, such as refined canola or olive oil. For cold cooking, choose cold-pressed oils that are rich in nutrients, such as flaxseed, virgin olive or pumpkin seed.
If you’re frying, opt for rapeseed oil or ghee, which handle high temperatures best. And if you like coconut oil, use it more occasionally and in a refined form. You don’t need a shelf full of exotic bottles at home. Just 2-4 types of fat that you know how to use properly and store well.
Are you now clearer about fats and oils? If you found this article useful, please share it with your friends and acquaintances.
[1] AMBRA, R. et al. A Review of the Effects of Olive Oil-Cooking on Phenolic Compounds. – https://www.mdpi.com/1420-3049/27/3/661
[2] DEREWIAKA, D. - MOLIŃSKA (NÉE SOSIŃSKA), E. Cholesterol transformations during heat treatment. – https://www.sciencedirect.com/science/article/pii/S0308814614013429
[3] GHARBY, S. Refining Vegetable Oils: Chemical and Physical Refining. – https://onlinelibrary.wiley.com/doi/abs/10.1155/2022/6627013
[4] NG, C.-Y. et al. Heated vegetable oils and cardiovascular disease risk factors. – https://www.sciencedirect.com/science/article/pii/S1537189114000536
[5] SAYON-OREA, C. et al. Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. – https://pubmed.ncbi.nlm.nih.gov/26148920/
[6] How to choose your culinary oil. – https://www.eufic.org/en/whats-in-food/article/how-to-choose-your-culinary-oil
[7] Vegetable Oils in Food Technology | Wiley Online Books. – https://onlinelibrary.wiley.com/doi/book/10.1002/9781444339925?msockid=2b4f9b53ecf4631309438e23ed056277
[8] Why Do We Cook Our Food and What Happens When We Do? – https://www.eufic.org/en/food-safety/article/the-why-how-and-consequences-of-cooking-our-food
Add a comment