Choosing Cooking Oils

By Life Talk with Wade Sorochan | Post a Comment | 0 Comments

 

A recent caller into the program asked about cooking with different oils and the good people at the ATCO Blue Flame Kitchen provided us with the following answer... 

 

Dietary recommendations for fat have changed and shifted over the years. The complexity of the information on fat combined with changing research findings can be confusing.

 

 

Choosing Oil:

Health Canada recommends that in general:

- Consumers should choose oil that is low in saturated fat and high in monounsaturated fats, such as olive and canola oil.

- Saturated fats are associated with heart disease, however consuming too much fat of any type should be avoided.

 

Cooking with oil:

What ever type of oil you use, it is important to avoid heating it past its smoke point where it will begin to break down, darken and give a bitter taste to the food if it is overheated.

 

Cooking with Olive oil:

Cooking with olive oil is fine, if it is not overheated. It can be used for baking, stir -frying and pan frying. Deep frying is not recommended.

The average smoke point of extra virgin olive oil is 331 F. Processed olive oil is 428F.

The smoke point of other oils is generally higher. Coconut oil for example has a higher smoke point but it is a very saturated fat and is not considered the best choice because of that.

 

Olive oil has an excellent flavour that is best enjoyed in salads as it may have an objectionable flavour to some people in baked or stir fried foods.

 

Canada’ Food Guide recommends:

 

  • Include a small amount – 30 to 45 mL (2 -3 Tbsp) – of unsaturated fat in the diet each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.

  • Use vegetable oils such as canola, olive and soybean.

  • Choose soft margarines that are low in saturated and trans fats.

  • Limit butter, hard margarine, lard and shortening.

 

The ATCO Blue Flame Kitchen's website is 

www.atcoblueflamekitchen.com