Best cooking oil for baking, sauteing and searing in 2023

For many years fats has been labeled as the cause of weight gain and people were told to avoid it at all cost when in reality, fats are the missing key to successfully lose weight.

Fats are a major source of energy and are essential for normal growth. Our brain is composed of 60% saturated fats. They are a vital component of the cell membrane, essential for blood clotting, muscle movement and metabolism improving. Without fats, food is less filling, and we tend to overeat to get the same feeling of satiety. By reducing the amount of fat in your diet you also decrease the efficiency of your immune system and the amount of antioxidants that protect your body form free-radical damage.  

It’s important to choose your fats wisely, avoid the fake oils or modern created fats like margarine and hydrogenated vegetable oils that are poison to your health. Some cheap but dangerous oils to avoid are: Corn oil, sunflower oil, soybean oil, canola, peanut and cottonseed oils amount others.

Healthy oils are easily extracted from their sources in a pure or unrefined form without using solvents. It’s important to choose oils that are either cold-pressed and virgin, or expeller-pressed and naturally refined without using chemicals. Some good examples are extra virgin olive oil, coconut oil and avocado oil.

When it comes to the performance and flavor, not all oils are created equal. Some perform well at high temperatures, making them ideal for frying and sautéing . Others are super flavorful but turn rancid when heated. When cooking you will do best to avoid reaching the smoke point of the oil. The smoke point is the burning point or the highest temperature at which an oil starts to break down and oxidize.

There are so many oils in the market these days and it could be confusing when choosing the right type for cooking. Below are some healthy recommendations

Olive oil

Olive oil is widely known as one of the world’s healthiest oils. The fat composition of extra virgin olive oil is also a major contributor to its healthfulness.

There are four types of olive oils: extra virgin, virgin, pure and light (refined version). All have a different smoke point and could be used in cooking when carefully avoiding reaching the smoke point. The less pure the olive oil is, the higher the smoke point it has. But compared with other oils, olive oil has a relatively low smoke point and its best suited for drizzling, salad dressings, and lower temperature cooking.

Ghee:

Ghee or clarified butter is produced by heating the butter until the liquid portion evaporates and the protein is separated from the fat. Ghee is popular in the Indian cooking because the milk portion is been removed, making it low in lactose and almost entirely composed of saturated fat.

Traditionally, ghee has been used as cooking oil, added ingredient in dishes, and in Ayurveda therapies. Ghee has a higher burning point than the standard butter, which means it is ideal for frying or sautéing foods.

Coconut oil:

Extra virgin coconut oil is an excellent source of high-quality fat. it’s almost entirely saturated fat. The smoke point of coconut oil is about 400°F, which makes it a better option for frying or cooking if you can handle the strong flavor. it’s a good choice for sautéing and stir-frying, for the best results its recommended keeping your burners at a medium heat.

When buying coconut oil always reach for the virgin or unrefined type (organic whenever possible). I will do a separate article to explain more about this superfood and its benefits.

MCT oil:

MCT oil is a supplement made from a type of fat called medium-chain triglycerides. MCTs fats are rapidly broken down and absorbed into buy tramadol online the body, making them an excellent choice for people that have issues metabolizing fats.

MCT oils are most commonly extracted from coconut and palm oils. Its odorless, tasteless and easily to consume.

MCT oil is not usually used as a cooking oil, the smoke point is under 320°F degrees so, is better to use it in low-heat recipes, like oatmeal, smoothies, marinades, or salad dressings.

Butter:

Butter is a dairy product made from the solid components in milk. Must often made from cow’s milk but can also be made from sheep, goats or other mammals.

Butter has a lower smoke point that other options listed above for that reason it’s not recommended for cooking and is better to stir over already baked foods to enhance flavor or use it on a slow-cooker meal at minor temperatures.

And the winner is: ……………….??????

Avocado Oil

The naturally refined expeller-pressed avocado oil is the absolute best option available for high-heat cooking. Unlike some of the other oils the oleic acid in avocado makes it extremely resistant to oxidation. 

Avocado oil also has one of the higher smoke points above 500°F which means it can be used to cook at higher temperatures making them great for sautéing and stir-frying as well as be enjoyed in a variety of cold dishes, salads dressings and salsas.

Avocado oil has a healthy balance of Omega 3- Omega 6 fatty acids, it provides close to 20 essential health-improving nutrients including vitamins A, B, C and E, potassium and selenium. This oil has one of the highest monounsaturated fat contents among cooking oils. The antioxidants present in avocado oil helps your body to neutralize free radicals and oxidative stress.

Some research shown that Avocado oil consumption reduces cholesterol, lowers blood pressure and it’s well known for its anti-inflammatory properties. Below are some recommendations to get started.

1. Chosen Foods 100% Pure Avocado Oil, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades

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2. BetterBody Foods 100% Pure Avocado Oil Naturally Refined Cooking Oil Non-GMO 16.9 Ounce Keto & Paleo

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3. Primal Kitchen – Avocado Oil, Whole 30 Approved, Paleo Friendly and Cold Pressed