One of my mistakes when I started cooking is to use just whatever oil is available on the shelf, no matter what type of cooking I was planning to do. Pfft, how crazy is that.
As it happens, I wasn’t aware of the idea of smoke points.
Oil smoke points and why these matter
While I was browsing for cooking-related news, I came upon a comprehensive chart on oils (yes, that print above), which you can find in Eating Rules. The chart focuses on two main properties: temperature sensitivity and health.
Why is temperature sensitivity important? Well, oils have different smoke points, the temperature at which oil or fat gives off smoke (hence the name). At this point, the oil loses some flavour and nutritional properties. It can even release toxic vapour in the air. Yikes.
Perhaps we’re all too familiar in terms of experience with smoke points. You know an oil has reached its smoke point when it changes colour, has an unpleasant bitter flavour, and easily burns the outside of food. Each kind of oil has its respective smoke point.
Having a general grasp of smoke points can help you make the most of your oil (and avoid a repainting job on your kitchen). This also promotes healthy cooking. For more information on healthy cooking with oils, check out Cleveland Clinic.
Choosing the best oil for your needs
The principle with smoke point is easy. Oils with a low smoke point work best in dressings and marinades, while oils with a high smoke point are for frying and baking.
This part is a bit confusing, admittedly, because experts can’t seem to agree with what and for what. Even magazines and other quality sites give different advice! And apparently I’m not the only one who noticed this. The Washington Post has an article on the differing takes on cooking oils, particularly, olive and peanut oils.
A good rule of thumb: if the oil smokes, the heat is too high.
It’s worth mentioning that smoke points are not constant. It lowers as oil is heated. So a used oil has a lower smoking point than an unused one. Smoke point also differs depending on the type of oil. The more refined an oil is, the higher is the smoke point.
Wikipedia has a complete list of oils and their respective smoke points, so you can check that out.
That aside, here’s how I use the oils:
Virgin or extra-virgin olive oil for flavouring such as in salad dressing and low-heat cooking. Besides, extra-virgin olive is the most expensive, so I opt to use it in little amounts and in dishes that highlight its taste.
Flaxseed oil can’t handle high heat as well, so I use it for dishes such as hummus and pesto.
In general, oils with a smoke point of 400 degree Celsius are the ones safe for frying. Normally these are vegetable oils. Avocado oil has the highest smoking point, but as it’s more expensive than other oils, I use it only on steaks and stir fry, not deep frying. Grapeseed and peanut oils work for food baked/roasted in the oven as well as for stir fry, but careful with peanut oil because I find that it gives nutty flavour to the food. Based on experience, the best oils for high temperature cooking are flavourless vegetable oils or canola oil.
So the oils I have a constant stock in the kitchen? A good bottle of olive oil and a flavourless vegetable oil.
What about you? What oils do you use and for what?
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