{"id":728563,"date":"2025-06-19T10:46:53","date_gmt":"2025-06-19T08:46:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=728563"},"modified":"2025-07-01T12:29:52","modified_gmt":"2025-07-01T10:29:52","slug":"which-oil-is-the-best-for-cooking-frying-or-salad","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/","title":{"rendered":"Which Oil Is the Best for Cooking, Frying or Salad?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#Why_does_the_right_choice_of_fat_matter\" title=\"Why does the right choice of fat matter?\">Why does the right choice of fat matter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#What_is_the_risk_of_burning_fat\" title=\"What is the risk of burning fat?\">What is the risk of burning fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#How_to_know_your_fats\" title=\"How to know your fats?\">How to know your fats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#What_determines_whether_a_fat_is_suitable_for_cold_or_hot_cuisine\" title=\"What determines whether a fat is suitable for cold or hot cuisine?\">What determines whether a fat is suitable for cold or hot cuisine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#Guide_to_choosing_the_right_fat\" title=\"Guide to choosing the right fat\">Guide to choosing the right fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#How_many_oils_and_fats_does_it_make_sense_to_have_at_home\" title=\"How many oils and fats does it make sense to have at home?\">How many oils and fats does it make sense to have at home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#How_to_store_fats_and_oils_properly\" title=\"How to store fats and oils properly?\">How to store fats and oils properly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/which-oil-is-the-best-for-cooking-frying-or-salad\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>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 <strong>extra virgin olive,<\/strong> classic <strong>canola, <\/strong>or<strong> <\/strong>the trendy<strong> avocado <\/strong>oil that everyone talks so much about?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Choosing fat for the kitchen is not just about how it tastes. Some oils<strong> change their quality at higher temperatures, losing their nutritional benefits <\/strong>or even forming <strong>harmful substances.<\/strong> 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&#8217;ll explain how to know your fats so that you won&#8217;t hesitate the next time you go shopping.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_does_the_right_choice_of_fat_matter\"><\/span>Why does the right choice of fat matter?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oils and fats are an integral part of our cuisine. We use them in<strong> cooking, baking<\/strong> and <strong>seasoning. <\/strong>But choosing the right one can sometimes be quite a science. Different types of fats vary, and it does matter which one you use.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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 <strong>break down, oxidise<\/strong> and, at higher temperatures, produce substances that <strong>are harmful to our bodies.<\/strong> So if you think it&#8217;s okay to use the same oil on your salad and in your pan, you may unknowingly be doing more harm than good. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To avoid such mistakes, knowing a few basic characteristics to choose fats is good. Among the most important are the <strong>fatty acid content<\/strong>, which affects the stability of the fat when heated. We are also interested in the so-called <strong>smoke point of <\/strong>fats and oils, i.e. the temperature at which the fat begins to<strong> decompose <\/strong>and form harmful substances.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-1124x843.jpg\" alt=\"How is burnt fat harmful? \" class=\"wp-image-728320\" title=\"How is burnt fat harmful? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgf-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_risk_of_burning_fat\"><\/span>What is the risk of burning fat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 <strong>oxidises, leading <\/strong>to the formation of <strong>free radicals, peroxides <\/strong>and other substances harmful to health. These then increase the risk of <strong>oxidative stress<\/strong> or <strong>inflammatory reactions <\/strong>in our bodies. This can further give rise to metabolic diseases such as type 2 diabetes or steatosis of the liver, for example.     <strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oxidised fats can then increase the risk of <a href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>high blood pressure<\/strong><\/a><strong> <\/strong>or <strong>LDL (bad) <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cholesterol<\/strong><\/a><strong>. <\/strong>This goes hand in hand with promoting <strong>atherosclerosis <\/strong>(hardening of the arteries). In this disease, the <strong>blood vessel wall is damaged,<\/strong> harmful substances are deposited in it and the blood vessel itself gradually narrows. This can lead, for example, to a <strong>stroke or myocardial infarction.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you don&#8217;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.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1124x749.jpg\" alt=\"The effect of burnt fat on the heart\" class=\"wp-image-728337\" title=\"The effect of burnt fat on the heart\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1010555196-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_know_your_fats\"><\/span>How to know your fats?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Not all fat is the same. They differ not only in <strong>origin, taste <\/strong>or<strong> consistency, but <\/strong>also in <strong>composition. <\/strong>In particular, they differ in their <strong>fatty acid <\/strong>content<strong>. <\/strong>It is this that influences both how they behave when cooked and how they affect health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To help you choose the right one for your particular application, it&#8217;s worth knowing a few basic categories that divide fats.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Breakdown by origin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetable fats (oils):<\/strong> obtained from various seeds, fruits or nuts. Examples include<strong> olive, rapeseed, sunflower, linseed, sesame <\/strong>or <strong>coconut oil.<\/strong> <\/li>\n\n\n\n<li><strong>Animal fats: <\/strong>these come from animals, for example, <strong>butter, ghee,<\/strong> or <strong>lard.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Breakdown by fatty acid content  <\/h3>\n\n\n\n<p>Fatty acids are the basic building blocks of fats and are divided into:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Saturated fatty acids (SFAs):<\/strong> these are <strong>the most stable when cooked, but<\/strong> at higher levels can be risky for heart health. Their sources are mainly <strong>animal fats<\/strong> and some<strong> tropical oils<\/strong> (coconut, palm kernel). <\/li>\n\n\n\n<li><strong>Monounsaturated fatty acids (MUFA):<\/strong> are beneficial for cardiovascular health. They make up the largest proportion in<strong> olive, avocado<\/strong> or <strong>canola oil. <\/strong>  <\/li>\n\n\n\n<li><strong>Polyunsaturated fatty acids (PUFAs): <\/strong>these include the well-known <a href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3<\/a> or omega-6 fatty acids. They are essential for health, but they also oxidise easily. For example, <strong>flaxseed, sunflower <\/strong>or<strong> soybean oil <\/strong>is rich in them<strong>. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to know more about the properties and health benefits of different fatty acids and which oils contain them, read this article <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Healthy and Unhealthy Fats: Which Foods to Eat and Which to Avoid?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28928,48616,48709,36616,58534,50854,75307,100621,59899,28101,104932\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Breakdown by consistency  <\/h3>\n\n\n\n<p>Have you ever wondered why some fats are <strong>liquid at room temperature<\/strong> (e.g. olive oil) while others (e.g. ghee) are <strong>solid? <\/strong>It&#8217;s because of their fatty acid content. Generally, the more saturated FA a fat contains, the more solid it is.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Liquid fats: <\/strong>they are high in <strong>monounsaturated <\/strong>or <strong>polyunsaturated FAs<\/strong>. These are, e.g. olive, rapeseed or linseed oil.<\/li>\n\n\n\n<li><strong>Semi-solid fats: <\/strong>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.<\/li>\n\n\n\n<li><strong>Solid fats: <\/strong>they have the highest proportion of saturated FA, for example, lard or butter.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_determines_whether_a_fat_is_suitable_for_cold_or_hot_cuisine\"><\/span>What determines whether a fat is suitable for cold or hot cuisine?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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&#8217;s good to understand <strong>how fats behave when heated<\/strong> and what all this affects.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main factors are the <strong>fatty acid composition, <\/strong>the<strong> <\/strong>presence of <strong>cholesterol, <\/strong>the<strong> <\/strong>way <strong>the oil is processed <\/strong>and the <strong>smoke point.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Fatty acid content<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Saturated fatty acids (<\/strong><strong><em>Saturated Fatty Acids<\/em><\/strong> &#8211; <strong> SFA)<\/strong> are the <strong>most stable when heated. <\/strong>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 <strong>higher<\/strong> risk of <strong>cardiovascular problems.<\/strong>  <\/li>\n\n\n\n<li><strong>Polyunsaturated fatty acids (<em>Polyunsaturated Fatty Acids <\/em><\/strong>&#8211; <strong> PUFA)<\/strong> are, on the contrary, the<strong> least resistant. <\/strong>Even a short heating is enough to cause them to oxidise. Therefore, PUFA-rich oils (such as linseed, pumpkin or walnut oil) <strong>do not belong in hot cuisine.<\/strong><\/li>\n\n\n\n<li><strong>Monounsaturated fatty acids (<em>Monounsaturated Fatty Acids<\/em><\/strong> &#8211; <strong> MUFA)<\/strong> are the <strong>best choice for cooking.<\/strong> On the one hand, they can withstand relatively high temperatures, on the other hand, they are beneficial for the body.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1124x843.jpg\" alt=\"Selection of oil according to the type of fatty acids  \" class=\"wp-image-728354\" title=\"Selection of oil according to the type of fatty acids  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/jhgfghjk-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Smoke point value<\/h3>\n\n\n\n<p><strong>The smoke point<\/strong> is the temperature at which the fat or oil begins to <strong>scorch <\/strong>and<strong> smoke.<\/strong> At this temperature, the <strong>fat decomposes<\/strong> and <strong>harmful substances<\/strong> are formed<strong>.<\/strong> Each fat or oil has a different value, so it is important to select oils suitable for the particular heat treatment. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Fat\/oil<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Smoke point<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Butter<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ghee<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 250 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rapeseed oil (refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coconut oil (cold pressed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coconut oil (refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lard<\/td><td class=\"has-text-align-center\" data-align=\"center\">182 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Extra virgin olive oil<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 210 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olive oil (refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u00b0C<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sunflower oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,7,8]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cholesterol content  <\/h3>\n\n\n\n<p>Cholesterol occurs naturally only in <strong>animal fats<\/strong>. And it is this which poses the greatest risk when heating, for example, butter or lard. At high temperatures, it can <strong>oxidise <\/strong>and form harmful substances. Thus, although animal fats contain resistant saturates, cholesterol makes <strong>them less ideal for cooking. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vegetable oils are naturally cholesterol-free<\/strong>, which is one of the reasons they are recommended as a better alternative for cooking. Of course, only those that contain <strong>stable monounsaturated fatty acids<\/strong> (e.g. olive or rapeseed oil).   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Refined vs. cold-pressed oil  <\/h3>\n\n\n\n<p>You will know that some oils can be bought as <strong>refined <\/strong>or <strong>cold-pressed (virgin <\/strong>or <strong>extra virgin). <\/strong>Extra virgin oil is of higher quality and meets stricter criteria for taste, aroma and bioactive content than virgin oil.<strong> <\/strong>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.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Refined oils<\/strong> undergo purification processes that make them<strong> more stable at high temperatures. <\/strong>This is because refining removes some of the substances that turn into pollutants when heated. In addition, this gives these oils a <strong>neutral taste and aroma. <\/strong>Refining thus produces oils suitable for cooking and baking. The most common refined oils are <strong>rapeseed, olive <\/strong>or <strong>sunflower oil. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup>  <\/li>\n\n\n\n<li><strong>Cold-pressed (virgin)<\/strong> oils retain <strong>more of their nutrients<\/strong> and <strong>natural flavour, but <\/strong>are <strong>more sensitive to heat<\/strong>. The bioactive components that remain in them can be destroyed by heat. They are therefore particularly suitable for<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/salads\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>salads<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/spreads\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>spreads<\/strong><\/a> and other <strong>cold dishes.<\/strong> As they retain their natural specific taste, they are ideal for <strong>flavouring.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-1124x749.jpeg\" alt=\"The difference between refined and cold-pressed oil  \" class=\"wp-image-728371\" title=\"The difference between refined and cold-pressed oil  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/IMG_6990_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Is refined oil unhealthy?  <\/h4>\n\n\n\n<p>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<strong> slightly less nutritional value than virgin oils. <\/strong>On the other hand, they still retain the <strong>beneficial monounsaturated fatty acids<\/strong> and can also be <strong>used in cooking. <\/strong>They typically have a higher smoke point value. <strong> <\/strong>Refined vegetable oils are thus a great compromise when you need a fat that won&#8217;t burn while retaining a good composition.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Guide_to_choosing_the_right_fat\"><\/span>Guide to choosing the right fat  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Oil<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Predominant type of fatty acids<span style=\"font-size: 1rem; font-weight: 400;\"> <\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Smoke point<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Use<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rapeseed oil (refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">approx. 220 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for baking, cooking, roasting, frying.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rapeseed oil (cold pressed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">approx. 107 &#8211; 160 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cold cuisine and flavouring ready meals.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olive oil (refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking, baking, frying.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Virgin olive oil<\/td><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 210 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ideal for cold kitchens, also suitable for gentle heat treatments (e.g. short roasting).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sunflower oil  <\/td><td class=\"has-text-align-center\" data-align=\"center\">polyunsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking at higher temperatures, but heat only briefly. Suitable for cold cuisine.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/rbd-coconut-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Coconut oil <\/a>(refined)<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">232 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking at higher temperatures, frying, boiling, baking.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coconut oil (cold pressed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for baking and cooking at lower temperatures.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Linseed oil<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">polyunsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">107 &#8211; 121 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable exclusively for cold cuisine.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-virgin-avocado-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Avocado oil <\/a>(cold pressed)<\/td><td class=\"has-text-align-center\" data-align=\"center\">monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 204 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ideal for cold kitchens, also suitable for gentle heat treatments (e.g. short roasting).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-pumpkin-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Pumpkin seed oil  <\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">polyunsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable exclusively for cold cuisine.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Butter<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">It is suitable for short-time baking and cooking at low temperatures. More suitable for cold cuisine.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ghee<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 &#8211; 250 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking at high temperatures.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Saddle<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA\/ monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">182 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking at medium temperatures.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ointment<\/td><td class=\"has-text-align-center\" data-align=\"center\">saturated FA\/ monounsaturated FA<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Suitable for cooking at medium temperatures.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6,7,8]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which oil is best for everyday cooking?<\/h3>\n\n\n\n<p>In normal cooking, there are usually three oils competing for the top spot &#8211;<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>canola<\/strong><\/a><strong>, sunflower<\/strong> and<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Olive<\/strong><\/a><strong>.<\/strong> 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 <strong>unstable polyunsaturated fatty acids. <\/strong>It is therefore considerably less resistant. And although you can cook with it, it&#8217;s sensible to heat it only briefly, and it&#8217;s generally more suited to use in a <strong>cold cuisine. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many people also reach for <strong>refined <\/strong>or <strong>extra virgin olive oil. <\/strong>As you may have seen in the table, cold-pressed olive oil can handle higher temperatures if briefly saut\u00e9ed, but it is certainly not suitable for regular cooking. Use it instead to<strong> flavour your food.<\/strong> <strong>Refined olive oil is much more suitable for cooking.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you&#8217;re looking for one oil to hit the nail on the head, <strong>canola<\/strong> oil definitely wins<strong>.<\/strong> It has a better fatty acid ratio than olive oil, is nutritionally balanced and has a high smoke point. <strong>This makes it an ideal choice for hot kitchens.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1124x749.jpg\" alt=\"The best cooking oil\" class=\"wp-image-728388\" title=\"The best cooking oil\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/SLANE_PROTEINOVE_PALACINKY_gymbeam-22_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Which oil is best for frying?  <\/h3>\n\n\n\n<p>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 \u00b0C). <strong>Rapeseed oil <\/strong>is again an excellent choice due to its high smoke point.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to it, this method of preparation is also suitable for <a href=\"https:\/\/gymbeam.com\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ghee<\/strong><\/a>. Although it contains cholesterol, it also has a <strong>high smoke point<\/strong> and only a minimal amount of <strong>water <\/strong>and<strong> milk proteins.<\/strong> 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,<strong> avoid plain butter. <\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You&#8217;d better set aside the<strong> lard<\/strong>, too, because of the easily oxidisable cholesterol. So the best choice for frying is <strong>refined rapeseed oil<\/strong> or <strong>ghee. <\/strong>  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-1124x843.jpg\" alt=\"The best oil for frying\" class=\"wp-image-728405\" title=\"The best oil for frying\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/kjhgfghj-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Is it healthy to cook with coconut oil?  <\/h3>\n\n\n\n<p>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 <strong>saturated fatty acids, but<\/strong> it is suitable for cooking and baking.<strong> Refined coconut oil <\/strong>has quite a high smoke point and can withstand higher temperatures.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, <strong>virgin coconut oil<\/strong> is not resistant and therefore should not be overheated. Keep it for <strong>cold cooking<\/strong> only<strong>, or as a beauty supplement for hair and skin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, keep in mind that this oil, if consumed in large quantities, can be <strong>risky for the heart<\/strong> due to its composition<strong>.<\/strong> Therefore, use it occasionally where you like it best and choose a different type as your main cooking or flavouring oil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which oil is best for cold cooking?  <\/h3>\n\n\n\n<p><strong>Cold-pressed<\/strong> 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<strong> polyunsaturated fatty acids<\/strong>, they will also provide you with <strong>phytosterols, vitamins, antioxidants <\/strong>and other bioactive components.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, <strong>extra virgin olive oil <\/strong>is a great choice.<strong> <\/strong>But be sure to try other, less typical vegetable oils as well.<strong> Flaxseed oil<\/strong>, for example, is popular due to its rich omega-3 fatty acid content. <strong>Pumpkin seed oil <\/strong>or other non-traditional types, such as <strong>walnut, poppy seed<\/strong> or<strong> sesame oil, <\/strong>are also great in salads<strong>. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to choose the best oil?  <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Kitchen finish<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Recommended oils<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Frying<\/td><td class=\"has-text-align-center\" data-align=\"center\">rapeseed oil (refined), ghee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Barbecueing<\/td><td class=\"has-text-align-center\" data-align=\"center\">rapeseed oil (refined), olive oil (refined)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Saut\u00e9ing<\/td><td class=\"has-text-align-center\" data-align=\"center\">olive oil (refined, extra virgin), rapeseed oil (refined)  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Baking<\/td><td class=\"has-text-align-center\" data-align=\"center\">rapeseed oil (refined), coconut oil (refined), ghee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cooking<\/td><td class=\"has-text-align-center\" data-align=\"center\">rapeseed oil (refined), olive oil (refined)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cold cuisine<\/td><td class=\"has-text-align-center\" data-align=\"center\">olive oil (extra virgin), linseed oil, pumpkin seed oil, avocado oil  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_oils_and_fats_does_it_make_sense_to_have_at_home\"><\/span>How many oils and fats does it make sense to have at home?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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&#8217;t have to be rocket science. The ideal is to have<strong> 1-2 stable cooking oils<\/strong> at home<strong>, such as<\/strong> <strong>refined rapeseed<\/strong> or <strong>olive oil. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is handy to have <strong>1-2 good-quality oils for cold cooking. <\/strong>You can choose <strong>virgin olive <\/strong>and <strong>flaxseed oil, <\/strong>and alternate them with <strong>pumpkin <\/strong>or <strong>avocado oil<\/strong>, for example<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you fry a lot at home, it&#8217;s also worth having a fat suitable for this, such as <strong>rapeseed oil<\/strong> or <strong>ghee. <\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1124x749.jpg\" alt=\"Which oils to have at home?\" class=\"wp-image-728422\" title=\"Which oils to have at home?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-1960152719-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_store_fats_and_oils_properly\"><\/span>How to store fats and oils properly?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proper storage is key if you want to preserve the<strong> quality, taste, safety <\/strong>and <strong>nutritional properties of oils.<\/strong> In general, oils should be <strong>protected from light, heat<\/strong> and <strong>air to <\/strong>prevent <strong>yellowing <\/strong>and<strong> oxidation of the oil. <\/strong>Therefore, store them in a <strong>dark <\/strong>and<strong> cool place, <\/strong>ideally in a tightly sealed bottle.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cold-pressed oils belong <strong>in the refrigerator after opening, where <\/strong>they retain their properties better. Refined oils are more resistant to spoilage, but even these are better hidden from heat and sun. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have <strong>ghee <\/strong>or<strong> butter <\/strong>at home<strong>? <\/strong>Of course, classic butter must be kept in the <strong>refrigerator as <\/strong>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 <strong>expiry date<\/strong> too and if you notice a change in smell or taste, you&#8217;d better throw the oil away.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about safe food storage in the article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Store Food Properly to Last as Long as Possible<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even if it doesn&#8217;t seem like it at first, choosing the right fat for your kitchen doesn&#8217;t have to be complicated. You just need to know what to look for. When choosing an oil for cooking, reach for<strong> stable oils with a higher smoke point<\/strong>, such as refined canola or olive oil. <strong>For cold cooking<\/strong>, choose cold-pressed oils that are rich in nutrients, such as flaxseed, virgin olive or pumpkin seed.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;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&#8217;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.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you now clearer about fats and oils? If you found this article useful, please share it with your friends and acquaintances.   <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t know which oil or fat to use in the kitchen? It&#8217;s no wonder, the selection is truly varied and each type has its own specifics. In this article, we&#8217;ll advise you on how to navigate them and when to reach for rapeseed, olive, or coconut oil.<\/p>\n","protected":false},"author":156,"featured_media":728290,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7487,7619,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-728563","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fats","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which Oil Is the Best for Cooking, Frying or Salad? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which is the best oil for heat treatment and which is the worst? 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