The 3 Types of Cooking Oils | How To Use Them Correctly
If mechanics use seed oils to lubricate cars, why are we eating them?
We’ll tell you, reader, what the different types of cooking oils are, which ones have a high smoke point, which ones you should avoid, and which ones cause inflammation.
Things to Know:
Refined oils are obtained by using high heat and chemicals to remove the oil from the fruit, while unrefined oils are natural because the fruit is just pressed without heat or chemicals to remove the oil.
Smoke Point tells you roughly how high you can cook with an oil without burning it and losing its health benefits.
1. Saturated Fats
Generally speaking, reader, if the oil turns solid at room temperature, it’s made of saturated fats.
Here are the oils that fall under this category.
By the way, saturated fats are not bad for you, are not the reason why you gain weight, and do not cause heart attacks.
Coconut Oil
SMOKE POINT- Unrefined (350°F or 175°C) Refined (400°F or 204°C)
COMMONLY USED FOR- Stir-fries, Curries, Sautes, Baking, Skincare, Haircare
What it’s made of and tastes like
Oil makers make this oil from mature coconut meat (kernel). There are two types of coconut oil:
Refined Coconut Oil- has a higher smoke point and doesn’t have a strong coconut flavor because of all the chemicals and heat used to make it.
Unrefined (Virgin) Coconut Oil- has a lower smoke point, a more robust coconut flavor, and more health benefits.
Benefits/Harms
Moisture benefits for skin and hair
Has antioxidants
Possible antimicrobial effects
no known harm
Storage
You want to store it in a cool, dark, dry place so it doesn’t go rancid (which changes the taste and ruins the potential health benefits).
GET THE FOOD BOOK!
An a-z encyclopedia of ingredients. It shows you how to ensure each ingredient you choose is fresh, how to store it correctly, and the cooking tips you need to use when preparing it. Check out the FREE SAMPLE. Click the button 👇 .
Palm Oil
SMOKE POINT- Unrefined (350°F or 175°C) Refined (450°F or 232°C)
COMMONLY USED FOR- Frying, Deep-frying, Sautéing, In Processed Food Products, Cosmetics and Soaps
What it’s made of and tastes like
Palm oil is made from the fruit of the oil palm tree.
It contains a mixture of saturated and unsaturated fats and is available in two types (refined and unrefined).
Refined - loses its color and is mild in taste
Unrefined - is a dark-reddish orange color and a strong taste
Benefits/Harms
Vitamin E and A
It’s versatile (can be used in many different products)
one harm is that since there is a very high demand, people are cutting down many trees to make space to produce more
Storage
You should store this one in an airtight container at room temperature in a cool, dry place away from sunlight.
Butter
SMOKE POINT- 350°F or 175°C
COMMONLY USED FOR- Sautéing, Frying, Flavoring, Baking, Sauces, and Garnishes
What it’s made of and tastes like
We all know this one.
Butter is made by beating cream or milk until the fat separates from the liquid.
Depending on the butter, it can have a mild or rich creamy taste.
Benefits/Harms
Flavor enhancer
Vitamin A, D, E, and K
no known harms
Storage
You can put butter in the refrigerator in its original packaging or an airtight container, keeping it from picking up the smells of other things in the fridge.
A pro tip is that butter freezes very well and can be stored for a long time in the freezer.
Ghee (Clarified Butter)
SMOKE POINT- 450°F or 232°C
COMMONLY USED FOR- Indian cuisine, Stir-fries, Baking Seasoning (finishing touch to soups, stews, and even popcorn)
What it’s made of and tastes like
If you want something like butter but need high heat, then ghee(clarified butter) is your answer.
It’s butter that’s been simmered to remove all the liquid and milk solids, so you get only the butter fat.
Ghee has a rich, nutty flavor, and since it doesn’t contain milk solids, it’s okay for people who are lactose intolerant.
Benefits/Harms
High smoke point
Rich flavor
Lactose and casein-free, for people who can’t have these (casein is a type of protein in milk)
Vitamin A, K
no known harm
Storage
It has a long shelf life because it is low in moisture and doesn’t contain milk. Store it in a cool, dry place or the refrigerator.
Tallow
SMOKE POINT- Typically from 375°F to 400°F (190°C or 204°C)
COMMONLY USED FOR- Frying, Seering, Sautéing
What it’s made of and tastes like
Farmers make tallow by melting beef or mutton fat.
The flavor is mild and gives you a savory and meaty sense.
Benefits/Harms
High smoke point
Flavor enhancer
Fat-soluble vitamins and nutrients
no known harms
Storage
This one goes in a cool, dark place in an airtight container to prevent it from picking up other smells.
Poll
2. Monosaturated Fats
These are the types of fats found in avocados, nuts, and olive oil. They are usually liquid at room temperature and start to become solid when cold.
Olive Oil
SMOKE POINT- Extra Virgin (375°F or 190°C) Virgin (390°F or 199°C) Pomace (460°F or 238°C) Refined (450°F or 232°C)
COMMONLY USED FOR- Sautéing, Searing, Salad Dressings, Dipping
What it’s made of and tastes like:
Olive oil makers make four types of olive oil by removing the oil from olives.
Extra Virgin - highest quality and most flavorful because it’s made without heat or chemicals
Virgin -second in line in quality and flavor because it’s not made with as much strictness as Extra Virgin
Pomace - made with the leftover olives after making extra Virgin and Virgin, which means it has a mild flavor
Refined - made from lower quality olives that are processed to remove the oil from them, which means much fewer health benefits and flavor
Benefits/Harms
Has antioxidants (which help protect your cells from damage done by some harmful molecules)
Has anti-inflammatory properties
no known harms (just be careful of getting tricked by one of the oldest tricks in history, fake olive oil)
Storage
You want to store this one in a cool, dark place away from heat and sunlight because otherwise, it could degrade, which means you won’t get the health benefits you thought you were getting, and it could potentially be harmful.
Avocado Oil
SMOKE POINT- 400°F to 520°F (204°C to 271°C)
COMMONLY USED FOR- Sautéing, Roasting, Grilling, Salad Dressings, Dipping
What it’s made of and tastes like
When you press the flesh of ripe avocadoes, you get avocado oil. It has a mild and slightly nutty taste, which is excellent if you don’t want the flavor of the dish you are making to change.
Benefits/Harms
Vitamin E (which supports skin health)
May help you better absorb the nutrients from other foods
no known harm
Storage
Store away from heat and light in a cool, dark place to prevent it from going rancid.
3. Polyunsaturated Fats
These are the fats you want to AVOID to not get sick in the long run because they’re made by chemically beating up seeds to try and get oil out of them.
Think of these fats like the “plant-based” meats. We know there’s no way that plants will ever give you meat unless you fill them with different chemicals to try and make them feel and taste like meat.
These are the oils that have this factory-made fat in them:
Vegetable Oils/ Seed Oils
SMOKE POINT- 400°F (232°C) and up depending on the oil
COMMONLY USED FOR- Deep Frying, Sautéing, Roasting, Baking, Salad Dressings
What they're made of and taste like
Vegetable or seed oils could be made from seeds, nuts, and grains (can you imagine trying to remove oil from grains?), but very high levels of processing are required because these seeds can not give you oil, so manufacturers need to do much work to try to make an oil concoction from them.
These oils usually have a neutral taste.
Benefits/Harms
some have omega-3 fatty acids in them, which are suitable for reducing inflammation, but
Excessive amounts of omega-6 fatty acids cause inflammation (as you know, inflammation is how almost all illnesses start).
Since omega-3 reduces inflammation, a lot of omega-6 causes inflammation. In that case, you're better off not eating these oils or anything made with them.
practically no nutrients because of the VERY HIGH PROCESSING
Storage
These harmful oils are stored in cool, dark places to prevent worsening.
They are better off oiling machines, not our stomachs.
FAQ
-
Besides allergies, the only two things you have to consider are whether or not you’ll be cooking with high or low heat and the flavor of the oil.
If the heat is high, use an oil with a high smoke point; if it is low, use an oil with a low smoke point.
Oils with strong flavors can add to the taste of your dish, and oils with neutral flavors will not change your dish’s flavor much.
-
Yes, but consider whether the recipe asks you to use the oil on high heat or low heat so you can substitute it with the appropriate oil.
Also, consider the flavor of the substitute you’re using to ensure it doesn’t alter the taste the recipe was going for.
-
It depends on the oil, the temperature at which you fried it, and the food you were frying (i.e., how much residue the food left in the oil and whether the flavor lingered in it, affecting the taste of anything else you fry using that oil).
Oil heated for a while (for example, if you were frying with it for an hour +) can become rancid, posing potential risks to your health and food quality.
Oil that has not been heated for a long time can be reused by straining it to remove food particles and storing it in a suitable container. However, after the second or third use, it's best to discard it to maintain the quality of your cooking and protect your health.
-
Generally, the oils we mentioned in this post (except for the polyunsaturated ones, which are bad for anyone’s health regardless of allergies) don’t pose a risk to people with nut allergies; nevertheless, speak with your physician first to ensure you’re clear for your specific allergy case.
-
Yes, it is possible, and here are some signs you can look out for:
Rancid or sour smell (when fresh, the smell is typically neutral or mild)
Off, bitter, or sharp taste (fresh oil has a smooth and neutral or slightly nutty taste)
Different color (olive oil can change to be more yellowish or brown, for example)
Thick, sticky, or cloudy (oils should typically be clear and smooth)
Infographic
Conclusion
Unfortunately, many of us spend years eating polyunsaturated fats and/or avoiding saturated fats, only to later develop significant health problems that potentially lower our quality of life. It's not just about knowing what oils harm our health, but also about using regular good oils correctly. This is crucial to ensure we don't turn what would have benefited us harmful by overheating.
Take the Next Step: If you’re curious, check out the 13 Types Of Dairy Milk Worldwide Ranked | Best To Worst next to learn about the milk that costs $100s but has major health benefits and the benefits of camel urine for some diseases.
Share Your Favorite: What’s your favorite oil to use for deep frying?
Stay Connected: To know more about how changing your food can change your life, sign up for the M2oo Newsletter, which delivers Real Food and Real Health information straight to your inbox.
GET THE FOOD BOOK!
An a-z encyclopedia of ingredients. It shows you how to ensure each ingredient you choose is fresh, how to store it correctly, and the cooking tips you need to use when preparing it. Check out the FREE SAMPLE. Click the button 👇 .
…simplifying REAL FOOD & REAL LIVING for 21st-century adults. Real Solutions to Real Problems.
Experience the Difference for Yourself!
Get REAL FOOD & HEALTH info in your inbox.
We respect your privacy. YOU MUST CONFIRM YOUR EMAIL TO JOIN OUR NEWSLETTER.
