Let’s discuss each type of cooking fat specifically.
Coconut Oil
Coconut oil is best when you cook on high heat. Over 90% of the fatty acids in it are saturated, hence very resistant to heat. This oil is semi-solid at room temperature and it can last for months and years without going rancid.
Coconut oil is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens.
The fats in coconut oil can also boost metabolism slightly and confers satisfaction compared to other fats.
Fatty Acid Breakdown:
Saturated: 92%.
Monounsaturated: 6%.
Polyunsaturated: 1.6%.
The saturated fats used to be considered unhealthy, but new studies prove that they are totally harmless. Saturated fats are a safe source of energy for humans.
Butter
Butter was demonized in the past due to its saturated fat content. But real butter is not to be feared. It’s the processed margarine that is the truly awful.
Real butter is good, it contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits.
CLA may lower body fat percentage in humans and butyrate can fight inflammation, improve gut health and has been shown to make rats completely resistant to becoming obese.
Fatty Acid Breakdown:
Saturated: 68%.
Monounsaturated: 28%.
Polyunsaturated: 4%.
Regular butter contain tiny amounts of sugars and proteins and it tends to get burned during high heat cooking like frying. If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat.
Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.
Olive Oil
Olive oil is known for its heart healthy effects and is believed to be a key reason for the health benefits of the mediterranean diet. It can raise HDL (the good) cholesterol and lower the amount of oxidized LDL cholesterol circulating in your bloodstream.
Fatty Acid Breakdown:
Saturated: 14%.
Monounsaturated: 75%.
Polyunsaturated: 11%.
Studies on olive oil shows that despite having fatty acids with double bonds, you can still use it for cooking.
Make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Plus it tastes much better. Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.
Animal Fats – Lard, Tallow, Bacon Drippings
The fatty acid content of animals vary depending on what the animals eats.
If they eat a lot of grains, the fats will contain a bit of polyunsaturated fats. If the animals are grass-fed, there will be more saturated and monounsaturated fats in them.
Therefore, animals that are naturally raised are excellent options for cooking.
Palm Oil
Palm oil consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates. This makes palm oil a good choice for cooking.
Red Palm Oil (the unrefined variety) is best. It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.
However, some concerns have been raised about the impact on the environment and adulteration of palm oil products.
Avocado Oil
The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in. It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.
Fish Oil
Fish oil is very rich in the animal form of Omega-3 fatty acids.
The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.
It’s best used as a supplement and not for cooking, one tablespoon per day. Keep in a cool, dry and dark place.
Flax Oil
Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA). However, unless you’re vegan, then I do recommend that you use fish oil instead. Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty.
Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.
Canola Oil
Canola oil is gotten from rapeseeds, but the euric acid (a toxic, bitter substance) has been removed from it. The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, then containing Omega-6 and Omega-3 in a 2:1 ratio, which is perfect.
I personally don’t think these oils are suitable for human consumption.
Nut Oils and Peanut Oil
There are many nut oils available and some of them taste awesome. However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking. They can be used as parts of recipes, but do not fry or do any high heat cooking with them.
The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar.
Seed and Vegetable Oils
Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids.
Not only should you not cook with them, you should probably avoid them altogether.
The following are Oils you avoid
These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades. However, new data links these oils with many serious diseases, including heart disease and cancer.
You may wish to reconsider the use of the following:
- Soybean Oil
- Corn Oil
- Cottonseed Oil
- Canola Oil
- Rapeseed Oil
- Sunflower Oil
- Sesame Oil
- Grapeseed Oil
- Safflower Oil
- Rice Bran Oil
It’s important to read labels. If you find any of these oils on a packaged food that you are about to eat, then it’s best to purchase something else.
How to preserve Your Cooking Oils
To make sure that your fats and oils don’t go rancid, it is important to keep a few things in mind.
Don’t buy large batches at a time. Buy smaller ones, that way you will most likely use them before they get the chance to damage.
When it comes to unsaturated fats like olive, palm, avocado oil and some others, it is important to keep them in an environment where they are less likely to oxidize and go rancid.
The main drivers behind oxidative damage of cooking oils are heat, oxygen and light. Therefore, keep them in a cool, dry, dark place and make sure to screw the lid on as soon as you’re done using them.
Article credit: Authority nutrition
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