The ultimate guide to choosing the right cooking oil

Cooking oil plays a significant role in our diet, influencing not only the flavour of our meals but also our overall health. Since different oils contain varying levels of saturated, monounsaturated, and polyunsaturated fats, making informed choices is essential.

In addition to health considerations, the smoke point, culinary uses, stability, and cooking performance of oils should also be taken into account when selecting the best option for different cooking methods.

One of the primary factors to consider when choosing a cooking oil is its nutritional profile. Oils contain different types of fats, including saturated fats, monounsaturated fats, and polyunsaturated fats, each of which affects the body in distinct ways.

According to Shakil Ahmed, a chef at Radisson Blu, healthier oils such as olive oil and avocado oil are rich in monounsaturated fats, which are known to support heart health by reducing bad cholesterol (LDL) levels while increasing good cholesterol (HDL). These oils are often recommended as part of a balanced diet due to their beneficial properties.

In contrast, oils that are high in saturated fats, such as coconut oil and palm oil, should be consumed in moderation. While these oils are sometimes praised for their unique properties—such as coconut oil's antimicrobial benefits—they can also raise LDL cholesterol levels if consumed in excessive amounts.

The overconsumption of saturated fats has been linked to an increased risk of heart disease, making it important to limit intake and opt for healthier fats whenever possible. Another crucial aspect of cooking oil is its content of essential fatty acids, particularly omega-3 and omega-6 fats.

Chef Shakil emphasises that these polyunsaturated fats are necessary for brain function, inflammation control, and heart health. Oils like flaxseed, walnut, and soybean oil are good sources of omega-3 fatty acids, while sunflower and safflower oils provide omega-6 fatty acids. Maintaining a balance between these two types of fats is important for overall well-being, as an excessive intake of omega-6 without omega-3 can contribute to inflammation.

The smoke point of an oil is another important factor to consider, especially when cooking at high temperatures. The smoke point refers to the temperature at which an oil begins to break down, releasing harmful compounds and unpleasant flavours.

Chef Shakil mentions, "For high-heat cooking methods such as frying, oils with high smoke points are the best choice. For example, avocado oil, peanut oil, and refined sunflower oil can withstand high temperatures without breaking down easily."

Conversely, oils with lower smoke points, such as extra virgin olive oil, flaxseed oil, and walnut oil, are better suited for low-heat cooking or for use as a finishing touch on dishes. These oils can be drizzled over salads, pasta, or roasted vegetables to enhance flavour without being exposed to excessive heat.

Understanding the smoke point of different oils helps ensure food is cooked properly while minimising the production of harmful compounds that can form when oils degrade.

Another key consideration when selecting a cooking oil is its flavour profile. Different oils have unique tastes that can complement specific dishes, while others are more neutral and versatile.

For instance, extra virgin olive oil has a rich, slightly peppery taste that pairs well with Mediterranean cuisine, such as salads, pasta dishes, and roasted vegetables. Similarly, sesame oil has a distinct, nutty flavour that enhances the taste of stir-fries, dumplings, and other Asian dishes.

On the other hand, neutral oils such as canola oil, vegetable oil, and grapeseed oil have a mild taste that does not overpower the dish. These oils are ideal for baking, frying, or preparing foods where a more pronounced oil flavour is not desired.

Choosing the right oil based on its flavour can significantly impact the final taste of a meal, helping to bring out the best in different ingredients and cooking styles.

Oils high in polyunsaturated fats, such as flaxseed oil and walnut oil, are more prone to oxidation and should be stored properly to prevent them from becoming rancid. These oils should be kept in a dark, cool place or even refrigerated to extend their freshness.

Rancid oils not only develop an unpleasant taste and odour but can also produce harmful free radicals that may contribute to inflammation and other health issues. Proper storage and mindful consumption can help ensure that oils remain fresh and safe to use.

"The choice of cooking oil also affects the texture, crispiness, and overall quality of food," states Chef Shakil. Oils that are suitable for frying, such as peanut oil or canola oil, help to create a crispy, golden-brown exterior on foods like French fries, tempura, or fried chicken.

In contrast, using the wrong oil for a specific cooking method can lead to undesirable results. For example, butter has a low smoke point and is not ideal for deep frying as it can burn quickly.

Different oils also contribute to the texture of baked goods. Butter, coconut oil, and vegetable oil provide a rich, dense texture, while lighter oils such as grapeseed or sunflower oil create a softer, more delicate crumb. By choosing the right oil for each cooking technique, home cooks and chefs can enhance both the taste and texture of their dishes.

Selecting the right cooking oil involves considering a variety of factors, including health benefits, smoke points, flavour profiles, stability, and cooking performance. While some oils, such as olive and avocado oil, offer numerous health advantages, others, like coconut or palm oil, should be consumed in moderation.