Cooking With Oils (wiki)

Cooking with oils

Heating an oil changes its characteristics. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures. When choosing a cooking oil, it is important to match the oil’s heat tolerance with the cooking method.[24]

A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America, and Spain[25] found that polyunsaturated oils like soya, canola, sunflower, and corn oil degrade easily to toxic compounds when heated. Prolonged consumption of burnt oils led to atherosclerosis, inflammatory joint disease, and development of birth defects. The scientists also questioned global health authorities’ recommendation that large amounts of polyunsaturated fats be incorporated into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.

Palm oil contains more saturated fats than canola oil, corn oil, linseed oil, soybean oil, safflower oil, and sunflower oil. Therefore, palm oil can withstand the high heat of deep frying and is resistant to oxidation compared to highly unsaturated vegetable oils.[26] Since about 1900, palm oil has been increasingly incorporated into food by the global commercial food industry because it remains stable in deep frying or in baking at very high temperatures[27][28] and for its high levels of natural antioxidants.[29]

Oils that are suitable for high-temperature frying (above 230 °C/446 °F) because of their high smoke point

Avocado oil

Corn oil

Mustard oil

Palm oil

Peanut oil (marketed as “groundnut oil” in the UK)

Rice bran oil

Safflower oil

Sesame oil (semi-refined)

Soybean oil

Sunflower oil

Oils suitable for medium-temperature frying (above 190 °C/374 °F) include:[citation needed]

Almond oil

Cottonseed oil

Diacylglycerol (DAG) oil

Ghee, Clarified butter

Grape seed oil


Olive oil (Virgin, and refined)

Rapeseed oil (marketed Canola oil or, sometimes, simply “vegetable oil” in the UK)

Mustard oil

Walnut oil

via Cooking oil – Wikipedia, the free encyclopedia.


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