There are many different types of cooking oil on the market, with each one being best suited to certain cooking methods than others. Where we used to have the choice between just a handful of different cooking oils, there’s now a plethora of options on the market. This is what makes it difficult to decide which one is best to use for baking, frying, roasting or sauteing, for example. There was an article written by the BBC that focused on the best oils to cook with, and we’re going to be delving into the same topic in this article. With that in mind, we’re on hand to tell you which cooking oil is best for each cooking technique, along with their saturated fat content. In addition, we’ll also explain the flavours and aromas that you should expect from each one.
Which cooking oils are best for searing, browning & deep frying?
Cooking oils that are to be used for browning, searing and deep frying need to have a high smoke point. The higher the smoke point of oil, the more heat it can withstand before it starts to smoke. Deep frying, browning and searing requires a high temperature. But there are only a handful of oils that can withstand such a use. Those oils are:
- Almond – this has a 7% saturated fat content and has a distinctive and nutty flavour
- Hazelnut – this too has a 7% saturated fat content, but it has a strong and bold flavour as opposed to nutty
- Sunflower – this has a 14% saturated fat content, with high-oleic versions being higher in healthy monounsaturated fat
- “Light” or refined olive oil – this also has a 14% saturated fat content and is light in colour. It’s also perfect for use as a multi-purpose cooking oil
- Avocado – this has a 17% saturated fat content and is known for its sweet aroma
- Palm – this has a 52% saturated fat content and is not recommended for use if you’re looking for a cooking oil that is healthy
Which cooking oils are best for baking, oven cooking & stir-frying?
There are some cooking oils that are better for baking, oven cooking, roasting and stir-frying. Where these oils require a fairly high smoke point, they don’t need to have one that’s quite as high as the cooking oils that we have just touched upon. They have a medium-to-high smoke point, which is what makes them ideal for baking, oven cooking and stir-frying. Those oils are as follows:
- Canola – with a saturated fat content of 7%, together with being high in omega-3 fatty acids, this makes for a healthy oil, when used in moderation
- Grapeseed – this has a slightly higher saturated fat content, coming in at 10%. This too is high in omega-3 fatty acids and so should not be consumed in excess
- Macadamia nut – this has a saturated fat content of 13% and is known for having a bold flavour
- Light virgin olive oil – having a saturated fat content of 14%, this one of the most commonly-used and chosen oils for cooking as it is so versatile
- Peanut – this has an 18% saturated fat content and has a delicious, distinctive flavour that makes it ideal for stir-frying
Which cooking oils are best for light sauteing, sauces & low-heat baking?
Cooking oils that are used for light sauteing, low-heat baking or in sauces do not require a high smoke point or medium-to-high smoke point. This is what makes them ideal for food preparation that does not require the use of heat. However, they can be used for some light cooking where heat is kept considerably low. The best cooking oils for light sauteing, low-heat baking and sauces are as follows:
- Hemp – this has a 10% saturated fat content and is a good source of healthy omega-3 fatty acids, but it needs to be stored in the fridge
- Corn – this has a 13% saturated fat content and is high in omega-6 fatty acids. Hence why this must be consumed in moderation
- Pumpkin seed – having a 15% saturated fat content, this oil contains alpha-linolenic acid, which is a form of healthy omega-3 fatty acid
- Sesame – like pumpkin seed oil, this too has a 15% saturated fat content, but it has a more rich and nutty flavour. This needs to be stored in the fridge
- Soybean – much like pumpkin seed oil and sesame oil, this also has a 15% saturated fat content. It also needs to be consumed in moderation as it is high in omega-6 fatty acids
- Virgin coconut – jumping considerably to a 92% saturated fat content, this contains lauric acid which can raise both good and bad cholesterol levels. Hence why it cannot be consumed in excess
Which cooking oils are best for dressing, dips & marinades?
The cooking oils that are used for dressings, dips and marinades do not need to have a high smoke point or a medium-to-high smoke point. This is because they’re rarely used for cooking where heat is required. Instead, they’re used on salads and as an ideal accompaniment for bread served before dinner. The oils that are best for dips, marinades and dressings are as follows:
- Flaxseed – this has a 7% saturated fat content and is a great source of alpha-linolenic acid – a form of healthy omega-3 fatty acids
- Walnut – this has a 9% saturated fat content and, like its flaxseed counterpart, also contains alpha-linolenic acid
- Wheat germ – jumping considerably to a 17% saturated fat content, wheat germ contains omega-6 fatty acids and so needs to be consumed in moderation. Wheat germ oil also needs to be stored in the fridge
Cater Oils is pleased to serve our customers with fresh oil supplies, regardless of the industry you might work in. In addition, we can also collect your used oil for your absolute convenience. You will have peace of mind that it will be disposed of in a responsible and eco-friendly manner every single time. We use waste oil to generate biodiesel for use throughout the community. As well as this, we will pay you to collect your waste cooking oil. Or we can give you a credit note against a fresh supply of oil – whichever you’d prefer. For further information about our services, get in touch with a member of our expert team today – we’re always happy to hear from you.
