The Skinny on Fat

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Kitchen Ade

The Skinny on Fat

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Oil You Ever Wanted to Know...

Some oils are better for you than others. Some taste better. So first, we'll look at Good and Bad Fat. Because of the danger of the transfats which abound in hydrogenated oils, we will deal only with non-hydrogenated types.  

And different oils have different uses.  Oils enhance mouth-feel, conduct heat during cooking, and, if unrefined, can add flavor, aroma and nutrients to foods. Although many do double-duty, the oils in our kitchens can be divided into two categories: cooking oils and flavoring oils.

Oil Conversions rounds out this section to help you substitute "good" fat for "bad".

Following this section, is the Fat Substitutions chart.


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Good Fat/Bad Fat

Good fats are the monounsaturated and polyunsaturated.  Bad fats are the Saturated and transfats which come almost solely in the hydrogenation processing of oils.  Crisco and margarine are loaded with transfats because of the hydrogenation process.

The omega fatty acids are another thing to consider.  Both the Omega-6 and Omega-3 are required by the body to function properly.  They help prevent cancer, heart disease, Alzheimer's and much more. This is the "good" fatty acids that abound in oily fish, like salmon.  We've included butter fat here just for comparison purposes.

Percentage of Fat and Omega Fatty Acids

Oil

Saturated

MonoUn-
saturated

PolyUn-
saturated

Linoleic
(Omega-6)

Alpha Linoleic (Omega-3)

Butter fat

66

30

--

2

2

Canola

7

59

30

21

11

Coconut

90

6

2

2

nil

Corn

14

25

58.7

60

1

Flax

9

19

74

14

58

Grapeseed 16.1 69.9 8.1 76 trace

Hempseed

9

13

74

58

20

Lard

41

47

--

11

1

Olive

14

77

8.4

8

1

Peanut

18

48

32

34

nil

Safflower

9

13

74

78

trace

Soybean

15

24

58

54

7

Sunflower

11

20

68

69

nil

 

Popular Oils

Oils are extracted from nuts, seeds, vegetables and fruit. These may be treated with a solvent that is later removed by boiling. Or they may be crushed, heated minimally and pressed — sometimes called "cold-pressed," a misnomer. The resulting oil is either left in its crude state or refined. Refining creates clear oils with neutral flavors and aromas. Unrefined oils have definite flavors and aromas that are true to their sources. Most oils can be bought in refined and unrefined versions. The latter are generally found in health food stores. 

"Smoke point" is a crucial factor in choosing the right oil for a culinary job. This term refers to the point at which heated fat begins to emit smoke and acrid odors, and to impart unpleasant flavors to food. Oils should not be heated right to their smoke point. At that temperature, the oil is decomposing and perhaps producing harmful substances. The smoke point also warns cooks that the flash point — fire — is approaching. Oils with high smoke points are good for high-temperature cooking, such as deep-frying. They're well-suited to sautéing, stir-frying, making sauces and baking. With each reheating or reuse, an oil breaks down and its smoke point gets lower. Some oils should never be heated, but can be drizzled on to soups, salads or cooked foods, or used in dips and vinaigrettes. 

Oils must be protected from oxygen, heat and light. Take a sniff to make sure your oil is not rancid. If it smells fishy, soapy, cheesy or musty, toss it. Keep bottles capped and stored in a cool, dark place. Nut oils and unrefined oils should be refrigerated. Flaxseed and hempseed oils are found refrigerated in health stores; they can be frozen for longer storage. Buy oils in small quantities and watch expiration dates. Most neutral-flavored cooking oils keep well for a year. 

Here's a primer on some oils and their uses, with their approximate smoke points. NOTE:  Unrefined oils will have a smoke point of 1/2 to 2/3rds of the refined varieties. 

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Cooking Oils

Avocado Oil
  • Extra virgin oil extracted from avocado flesh. Olive green with golden tones and pleasing aroma. Warm, rich flavor hints of avocado.
  • Usually imported from New Zealand and expensive.
  • High in monounsaturated fats.
  • Highest smoke point of all vegetable oils: 500F (unrefined). 
Canola Oil
  • Extracted from modified rapeseed grown primarily in Western Canada. (Regular rapeseed is harmful to ingest.) The name "canola" is a blend of the words Canada and oil.
  • Clear, almost colorless. Light taste and aroma.
  • High in monounsaturated fats, and the lowest in saturated fats among the vegetable oils.
  • Smoke point: 400F (refined).
  • Adds softness and moisture to baked goods. Substitute canola oil in recipes calling for melted butter or margarine and you can reduce the amount by 20 per cent.
Coconut Oil
  • Extracted from dried flesh (copra) of mature coconuts. 
  • White, waxy solid at room temperature but liquid at tropical temperatures. 
  • No aroma and neutral flavor. 
  • Widely used in southern India, Sri Lanka, the Caribbean and Philippines, often in its unrefined state. Also found in commercial baked goods.
  • Very high in saturated fats.
  • Smoke point: 350F (refined). 
Corn Oil
  • Extracted from germ of the corn kernel. Known as maize oil in U.K. 
  • Slightly toasty aroma and very light taste. Clear, very pale yellow color. 
  • High in polyunsaturates. 
  • Smoke point: 450F (refined). 
Grapeseed Oil
  • Extracted from grape pomace, the seeds, stems and skins left over from winemaking.
  • Attractive grassy yellow color. A favorite with chefs because of its taste. Suitable for cooking subtly flavored foods such as fish. 
  • One of the lowest in saturated fats.
  • Smoke point: 400F (refined). 
Olive Oil
  • Pressed from Olives - there are many varieties. Key ones are "Extra Virgin" - first pressing of the olives - very strong olive flavor; "Virgin" - second pressing - milder olive flavor, and "light" which is a refined oil made from Virgin with little olive flavor and a higher smoke point.
  • Many heart benefits - countless studies extol this.
  • Use in salads, any Italian or Mediterranean dishes, grilling vegetables. Virgin varieties give a distinctive flavor to foods.
  • Temps: Up to around 350F; 375F for "light" variety
Palm Oil
  • Extracted from fibrous layer (pericarp) under the skin of the African palm fruit. Not palm kernel oil, extracted from nut of palm.
  • Bright carrot-orange color when unrefined. Unusual, strong taste with hint of carrot and slightly granular texture. 
  • Has consistency of tub margarine at room temperature. Before using, place bottle in warm water to soften. 
  • High in saturated fat. 
  • Smoke point: 400F (unrefined). 
Peanut Oil 
  • Extracted from pressed, steamed peanuts. Called groundnut oil in U.K. 
  • Very pale yellow color. Neutral taste; no peanut flavor. Can find unrefined peanut oil in Asian stores that has a stronger pea nutty taste. 
  • Good source of monounsaturated fat. 
  • Smoke point: 450F (refined).
Safflower Oil
  • Extracted from seeds of the safflower, also called the saffron thistle or bastard saffron. 
  • Pale yellow color. Light taste. 
  • Of all the cooking oils, it is the highest in polyunsaturates. 
  • Smoke point: 450F (refined). 
  • Doesn't solidify at refrigerator temperatures, so it is excellent for salad dressings. 
Sesame Oil (Light)
  • Extracted from pressed raw sesame seeds. Not to be confused with Asian sesame oil (see flavoring oils).
  • Pale golden color. Slightly nutty aroma (smells like halvah without the honey). 
  • High in polyunsaturates. 
  • Smoke point: 350F (unrefined). 
  • Sold at health food stores and supermarkets.
Soybean Oil 
  • Extracted from crushed soybeans. Also called soya oil. 
  • Light yellowish color. No aroma. Clean, neutral taste.
  • Smoke point: 450F (refined).
Sunflower Oil
  • Extracted from sunflower seeds.
  • Pale yellow color. Almost tasteless. 
  • Good for salads and high temperature cooking
  • High in polyunsaturated fats. 
  • Smoke point: 440F (refined). 
Vegetable Oil
  • Blended oil. Can be a mixture of soybean, canola, sunflower, safflower or any other light-flavored vegetable oil. 
  • Can be used for baking, sautéing and deep-frying.
  • Smoke points will vary greatly.  Assume 350F-375F.

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Flavoring Oils 

Flaxseed Oil
  • Extracted from flax, an ancient grain known as linseed in Europe.
  • Bright orange-yellow color. Appealing, fresh smell. Grassy, nutty taste. 
  • Flax is the richest plant source of omega-3 fatty acids. Not suitable for cooking or heating. Add to salad dressings, diluted with a milder tasting oil. Drizzle over soups or cooked dishes just before serving. 
  • Keep refrigerated for up to eight weeks. 
Hazelnut Oil
  • Extracted from hazelnuts. 
  • Toasty, light brown color. Strong, deep flavor, with rich hazelnut aroma. 
  • Usually imported from France. 
  • Use in salad dressings, or whisk into cooked dishes at last minute to preserve its flavor. Great on cooked vegetables instead of butter. 
  • Refrigerate up to three months. 
Hempseed Oil
  • Extracted from hemp seeds, which do not contain the psychoactive compound THC that is found in marijuana.
  • Great olive-green color. Smells fresh, with a hint of sprouts. Delicious, slightly nutty flavor. 
  • Good in salad dressings, marinades, sauces, juices, breads and dips. 
  • High in polyunsaturates.
  • Keep refrigerated up to eight weeks. 
Sesame Oil (Asian)
  • Extracted from toasted sesame seeds. (Not to be confused with light, untoasted sesame oil.)
  • Dark amber color. Syrupy consistency. Highly aromatic.
  • Use sparingly in stir-fries, noodle dishes, marinades, vinaigrettes, sauces and dips. Can be heated briefly; add to cooked dishes at the last minute. 

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Oil Conversions


NOTE:
These only apply to recipes that call for melted shortening, lard, butter, or margarine.  These are starting guidelines - there is no sure magic formula and you may find that recipes still need adjustments.

          Solid Fat           Oil substitution
1 cup (16 tablespoons)
3/4 cup (12 tablespoons)
1/2 cup (8 tablespoons)
1/4 cup (4 tablespoons)
13 tablespoons
10 tablespoons
6-1/2 tablespoons
3 tablespoons

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