Most people use cooking oils regularly, as you can use them to prepare all kinds of dishes, including meat, eggs, vegetables, sauces and certain cereal foods.
People often focus on how to choose a healthy oil, and it is also important to consider whether the oil is still healthy for consumption after it has warmed up during cooking.
This is because cooking oils have a range of smoke points, or temperatures at which they are no longer stable, and cooking oils should not be used for cooking at temperatures above their smoke point, according to Healthline.
Why good cooking oils are important
When cooking oils are heated, especially at high heat, they eventually reach the smoke point, which is the temperature at which the oil is no longer stable and begins to break down.
When oil degrades, it begins to oxidize and release free radicals, and these compounds can have negative health consequences, potentially causing cell damage that can lead to the development of disease.
Moreover, oils that reach their smoke point release a substance called acrolein, which can create an unpleasant burnt taste. Moreover, air acrolein can be dangerous to your lungs.
It is also important to consider the amount of processing that cooking oil has undergone, as this can affect its quality.
Highly refined oils have a uniform appearance and tend to be less costly, while oils that have undergone minimal processing may contain sediment particles, have a more acidic appearance, and retain their natural aroma and color.
Unrefined oils may contain more nutrients, but they are also more sensitive to heat and can degrade faster than highly processed cooking oils. Refined oils tend to have higher smoke points than unrefined oils.
Some refined oils are extracted using chemical solvents, while others are extracted by pressing plants or seeds. Many health-conscious consumers avoid chemically extracted oils and prefer those made by pressing, such as cold pressed olive oil.
Keep in mind that oils from different sources can vary greatly in their nutritional composition, including the percentage and types of fatty acids they contain, and this can greatly affect their health effects.
According to Healthline, there are 3 best healthy oils that can withstand high cooking temperatures, including:
Top 3 healthy oils that can withstand high heat
Olive oil has a burning temperature of about 350 degrees Fahrenheit (176 degrees Celsius), which is a common cooking temperature for many recipes, especially those for baked goods.
Olive oil has long been the gold standard for cooking oils in kitchens around the world. This is mainly because it is very versatile, has a spicy or herbal flavor, and can be used for baking, frying or cold dressing.
Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is an unsaturated fat called oleic acid, which studies have shown may have anticancer and anti-inflammatory properties.
In addition, olive oil contains antioxidant compounds called oleocanthal and oleuropein, and they can have anti-inflammatory effects, including preventing the oxidation of bad cholesterol (LDL).
Research has found that olive oil contains heart-healthy ingredients and can help prevent conditions such as obesity, metabolic syndrome and type 2 diabetes.
Avocado oil has a smoke point of about 520 ° F (271 ° C), making it ideal for high temperature cooking like e.g. deep redness.
It has an avocado-like neutral taste, and you can use it similar to olive oil, and also has a similar nutritional composition to olive oil, with a high content of heart-healthy oleic fatty acid.
Several animal studies have suggested that the ingredients in avocado oil may help lower blood pressure, bad cholesterol (LDL) and triglycerides, high levels of which may increase the risk of heart disease.
Avocado oil can be helpful in reducing painful arthritis, promoting the absorption of other nutrients and protecting cells from free radical damage.
A review concluded that it maintains its nutritional quality at both low and high temperatures.
The quality and nutritional composition of avocado oil depends on a variety of factors, including where the avocado is grown and the method of extraction used.
Sesame oil has an average to high smoke point of about 410 ° F (210 ° C).
It is high in heart-healthy antioxidants like sesamol and sesaminol, which can have various benefits, including potential neuroprotective effects against diseases such as Parkinson’s disease.
Moreover, a small study in 46 people with type 2 diabetes found that 90-day use of sesame oil significantly improved fasting blood sugar and long-term blood sugar management biomarkers.
Sesame oil works well for frying, general purpose cooking, and even as a salad dressing, and offers a mild nutty flavor that can work well on a number of stove dishes.
Note that ordinary sesame oil is different from roasted sesame oil, the latter has a more amplified nut flavor, which makes it more convenient to finish a dish than to cook it.