14/06/2021
Which cooking oil to use is a common confusion for many. The few things that needs to be taken into consideration before choosing your oil are
1. The ratio of omega 6 to omega 3 in it. These are polyunsaturated fats and are good compared to saturated fat. Check the next image. But omega 3 is considered more beneficial. In ancient times the ratio ranged from 4:1 (people who ate animal and plant based foods) to 1:4 ( people who ate plant and sea food). They had rare cases of lifestyle disorders. But in today's times the ratio has reached 16:1 which is extremely harmful for health.
2. What are you cooking??
Frying: Opt for an oil with a neutral flavor and a high smoke point, which is typically one above 375 degrees F, because that's the temperature you usually fry at. Oils with high smoke points include: canola oil, refined olive oil, avocado oil, vegetable oil, safflower oil, and peanut oil. (Once oil reaches smoke point the beneficial effects of oil is lost)
Baking: Go for a neutral-tasting oil, like canola oil or vegetable oil—something that won't have too much of an impact on the flavors you're working with. (On the other hand, some baking recipes are centered around highlighting the flavor of a delicious oil, like olive oil cakes. It all depends on what you're looking for.)
Sautéing and searing: Choose a more flavorful oil with a lower smoke point. Good options include: canola oil, extra-virgin olive oil, safflower oil, peanut oil, and sesame oil.
Dressing: Here, the most flavorful stuff is always best, and the smoke point doesn’t matter—this is the time to reach for the fanciest extra-virgin olive oil you have.
Definitely Opt foods that are not fried but if you need to have it occasionally take care of the oil you choose
Another thing to keep in mind is not to reuse your cooking oil as it is more harmful and leads to inflammation in the body!
Happy cooking!
