Choosing Fats for Everyday Cooking
Written by Lindsey Chronert
Ask any chef, and they’ll tell you that fat is flavor. Have you ever drizzled sesame oil on rice or hazelnut oil on an arugula salad? It’s divine. Have you heard of bacon? (I’m a pescatarian, but Kevin made me add that last line.) But too much of it and your waistline suffers. One of the most crucial decisions we make in the kitchen is picking the right type of fat for cooking. It’s a delicate balance of creating a delicious meal while considering our health. As someone passionate about cooking and well-being, I wonder, what’s the best fat for everyday cooking?
I can’t talk about fat without mentioning the iconic Salt, Fat, Acid, Heat by Samin Nostrat. She is a New York Times best-selling author, has a James Beard Award and a show on Netflix, and she’s from La Jolla. Can you tell I’m officially a fan girl? If you want to dig deeper, start there. Otherwise, keep reading. I’ve done most of the research for you.
As you can probably guess, fats derived from animal products are generally less healthy than natural plant products. Consumption of both trans fatty acids and saturated fatty acids often found in meat products increases the risk of cardiovascular disease and cancer (2002, Morya, Mena,et.al). So try to eat these more sparingly.
Different types of fats have varying smoke points, which is the temperature at which the fat begins to burn and decompose. This process is known as thermal decomposition. Fatty acids break down and produce harmful compounds, such as free radicals and aldehydes, that can cause cancer. Additionally, subjecting food to excessive heat can cause a reduction in its nutritional value. It’s very important to avoid burning your fat in the kitchen.
So why even eat fat? Besides simply tasting good, fats contribute to a well-rounded diet. It’s one of the three building blocks of our nutrition – along with protein and carbohydrates. It makes us feel full longer, provides energy, and allows us to absorb protein and vitamins. Fat also provides insulation and cushioning of organs and makes up our cells' membranes. We need it. As with most things in life, moderation is essential.
Best Fat for Healthy Cooking:
OLIVE OIL
Smoke Point: EVOO: 375°; Virgin: 390°; Refined: 410°
Good for: EVOO: low to medium heat, finishing; Virgin: light sautéing and cooking at medium temperatures; Refined: sautéing and frying
Celebrated for its exquisite fruity profile, extra virgin olive oil stands as a linchpin in culinary pursuits. Extra virgin olive oil has a lower smoke point compared to the more refined versions like virgin olive oil or regular olive oil. It’s suitable for diverse cooking methods, including sautéing and roasting. Rich in monounsaturated fats and antioxidants, extra virgin olive oil exhibits anti-inflammatory properties and cardiovascular health benefits (Covas, Konstantinidou, Fitó, 2009). Just be sure to select the right olive oil for your cooking method. The more refined the oil, the less beneficial it is for your health.
Tips for using Olive Oil:
“Sizzle & Drizzle.” There are two types of oil: those for cooking and those for finishing a dish.
It’s rancid if it smells like a box of crayons, candle wax or old nuts.
When purchasing olive oil, look for a production date, usually in the fall, and the olives are grown in California or Italy (as opposed to made, packed, or bottled in Italy).
Store oils in a cool, dark place, and do not transfer them to clear glass.
Avoid flavored oils unless the fruit is pressed with the olives (not added in after).
Try: Seka Hikks, Fat Gold, Graza (squeezable bottles!), California Olive Ranch, and yes, Kirkland Signature Organic EVOO
AVOCADO OIL
Smoke point: Extra virgin: 375°-400°; Refined: 400°-520°
Good for: frying, sautéing, roasting, and other high-temperature cooking techniques
Avocado oil is a versatile, high-temperature cooking ally derived from nutrient-dense avocados. The flavor of virgin avocado oil can differ by variety and region. In general, authentic, fresh, virgin avocado oil tastes grassy, buttery, and slightly like mushrooms. Scientifically noted for its high smoke point, this oil, rich in monounsaturated fats, contributes to heart health. Furthermore, its significant content of vitamins E and K adds a nutritional dimension to culinary endeavors. There is an enhanced bioavailability of certain nutrients when paired with avocado (Kopec, 2014). Avocado oil is a fantastic neutral choice, with its downside being that it may be more expensive.
Tips for using Avocado Oil:
Cold-pressed, extra virgin, and organic are all fantastic options.
Great neutral oil, making it the most versatile option in this list.
Look for non-GMO, glyphosate free, 100% pure avocado oil.
Look for avocados sourced from Mexico or California.
It’s rancid if it starts to smell stale, like play dough.
Store it away from light and heat. A cool, dark cabinet is a good choice, rather than next to the stove.
COCONUT OIL
Smoke point: Unrefined (virgin/extra virgin) 350°
Good for: light sautéing and baking at medium temperatures
Widespread in tropical cuisines, coconut oil's distinctive flavor, and potential health benefits have sparked a scientific interest. With a moderate smoke point, it is deemed suitable for medium-heat cooking and an excellent vegan substitute for butter in baking. Research suggests that medium-chain triglycerides (MCTs) in coconut oil may provide a rapid energy source (Assunção, Ferreira, dos Santos, Cabral, Florêncio, 2009). The downside of coconut oil is that it has some saturated fat and is calorie-dense, so moderation is key.
Tips for using Coconut Oil:
Virgin or Extra Virgin is minimally processed, retaining more nutritional benefits.
Look for cold-pressed, white when solid, and clear when liquid oil.
Avoid refined.
Coconut oil is particularly good in granola, popcorn, or slow-roasting root vegetables.
It's a great vegan substitute for butter, especially in baking pastries.
It's great for your hair and skin because it’s easy to absorb.
Use sparingly due to high saturated fat content.
GHEE
Smoke Point: 400°-480°
Good for: frying and sautéing
Derived from butter, ghee, or clarified butter, it distinguishes itself with a higher smoke point than its precursor. Scientifically recognized for its rich, nutty flavor, ghee contains fat-soluble vitamins, contributing to its potential health benefits (Kumar, Tripathi, Hans, et al., 2018). As with all animal products, moderation is key.
Tips for using Ghee:
Make sure the only ingredient is butter.
It’s like butter, just better. And is always spreadable.
If ghee gives off a burnt or sour smell or has a sharp and unpleasant scent, it is rancid.
Ghee is best stored in a cool, dark place, not in the refrigerator.
The best ghee is produced from grass-fed, pasture-raised, and organic cows.
The takeaway: if you don’t have avocado oil in your cabinet, it’s time to add it. All the fats outlined bring unique flavors to the table. For healthy everyday cooking, olive oil and avocado oil are best. Consider your choice as both a distinct element in the flavor of your dish and also in the role it plays in your health.
Sources:
Assunção, M.L., Ferreira, H.S., dos Santos, A.F., Cabral, C. R., Florêncio, T.M.M.T. (2009) Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids, 44,593-601.
Covas, M.I., Konstantinidou,V., Fitó, M. (2009) Olive oil and cardiovascular health. Cardiovasc Pharmacol, volume 54(6).
Kopec, R.E., Cooperstone, J.L., Schweiggert, R.M., et.al. (2014) Avocado consumption enhances human postprandial provitamin A absorption and conversion from a novel high-β-carotene tomato sauce and from carrots. Journal of Nutrition, 144(8).
Kumar, A., Tripathi, S., Hans, N., et.al. (2018) Ghee: its properties, importance and health benefits. Lipid Universe, volume 6.
Nosrat, S. (2017) Salt fat acid heat: Mastering the elements of good cooking. Simon & Schuster.
Walter, P., (1997) Effects of vegetarian diets on aging and longevity. Nutrition Reviews, volume 55(S61-68).