Cooking oil

Types of oils

Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated.

Saturated fats are hard at room temperature. They're stable, resist oxidation, and are found primarily in meat and dairy but also in palm and coconut oil.

Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood and corn, safflower, soybean and sunflower oils.

Monounsaturated fats are more stable generally than polyunsaturates. They're found in canola, nut and olive oils.

PRESSED VS. CHEMICALLY EXTRACTED

The oils at PCC may be less familiar than brands in mass-market grocery stores — for good reason. PCC buyers seek out natural oils that are mechanically pressed from the seed without using chemical solvents.

Olive, avocado and walnut oils, for example, are from soft fruit or nuts that need only expeller pressing and centrifuging; they may be labeled "cold-pressed."

Hard oilseeds such as soy or canola usually require some pre-treatment such as steam before pressing but still do not rely on chemical solvents.

In contrast, mass-market oils generally are extracted with toxic solvents such as hexane. These oils then undergo harsh treatment to remove the solvent. More chemicals, very high heat, and straining are used to deodorize and bleach the oils — rendering them inferior in taste, fragrance, appearance and especially nutritional quality.

UNREFINED OILS

Unrefined oils are filtered only lightly to remove large particles. Some, such as sesame or olive oil, may appear cloudy or have visible sediment after sitting. This does not compromise quality.

Unrefined oils are "whole" oils and their flavor, color and fragrance are more pronounced than in refined oils. Like unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined.

Unrefined oils are best used unheated in dressings or with low heat, sautéing or baking. Their natural resins and other beneficial particles burn easily and develop unpleasant flavors and unhealthful properties if overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced.

REFINED OILS

Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat, but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a good choice for high-heat cooking and frying.

Refined oils recommended for high-heat cooking and deep-frying are "high oleic" safflower, sunflower, and peanut oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which oxidize easily and aren't suited for high heat. To check if it's "high oleic," read the nutrition panel on the bottle. It lists polyunsaturated and monounsaturated fats separately.

Oil	Raw	Low heat	Med. heat	Med. High heat	Very high heat	Characteristics and uses
Low heat = 275 º to 325 º F • Medium heat = 325 º to 350 º F • Medium-high heat = 350 º to 400 º F • Very high heat = 400 º to 495 º F - Please note, oil availability May Vary by store.
Almond, refined	X	X	X	X	X	Pure, clean flavor and a high-heat wonder. Smoke point 495º F.
Avocado (expeller-pressed), refined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450º F.
Avocado (cold-pressed), unrefined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500º F.
Canola (medium-high heat), refined	X	X	X	X		Neutral flavor, all-purpose, good for baking. Smoke point 425º F. May be genetically modified if not organic.
Canola, unrefined	X	X				Mild flavor, may be genetically modified if not organic.
Coconut (virgin/extra virgin), unrefined		X	X			Lovely for cakes, pie crusts, light sautéing. Cholesterol-free. Smoke point 280º to 350º F.
Ghee		X	X	X		Wonderful in sauces, with lobster or crab, and for quick frying.
Grapeseed (expeller-pressed), refined	X	X	X	X	X	Clean, neutral taste. Smoke point 485º F.
Hazelnut, unrefined	X					Rich flavor. Drizzle on food or use for dipping bread. Potential allergen.
Macadamia nut (cold-pressed), unrefined	X					Nutty, buttery flavor and higher in monounsaturates than olive oil.
Olive (extra virgin), unrefined	X	X				Ideal for salads, raw foods, pesto and dipping bread. Smoke point 325º F.
Olive (extra light/originale), refined	X	X	X	X		Mild and tolerant of low heat. Smoke point 460º F.
Peanut (expeller-pressed, vitamin E added), refined	X	X	X	X		Adds flavor to lightly cooked foods and cold dishes. Smoke point 212º to 400º F. Potential allergen.
Peanut (high oleic), refined	X	X	X	X	X	Neutral flavor for tempura, fish and stir-fries. Smoke point 450º F. Potential allergen.
Safflower (high heat), refined	X	X	X	X	X	Mild flavor for high-heat cooking. Smoke point 450º F.
Safflower, unrefined	X					Delicate flavor.
Sesame, refined	X	X	X	X	X	Adds smoky flavor to seared meats, stir-fries. Smoke point 445º F.
Sesame, unrefined (including toasted)	X					Aromatic, nutty, best in dressings and sauces.
Sunflower (high oleic), refined	X	X	X	X	X	Nearly neutral flavor. Smoke point 450º F.
Sunflower (expeller-pressed), refined	X	X	X	X	X	Multi-purpose. Smoke point 460º F.
Sunflower (cold-pressed), unrefined	X					Rich flavor, best in cold dishes.
Vegetable shortening (palm fruit), refined		X	X	X		Good for cakes, pie crusts, sautés. Not hydrogenated.
Walnut, refined	X	X	X	X		Adds character to salads, marinades and sautés. Smoke point 400º F. Potential allergen.