Looking for the perfect oil to use in your kitchen can be challenging when you’re told to look out for smoke points, omega 3 to 6 fatty acid ratios, and also find something with antioxidants and nutrients!
Let’s break down why these points matter and what oils to grab for the best cooking experience while improving your health knowledge at the same time.
This is the point in which the oil will begin to smoke due to high temperature cooking. Not only causing the nutrients and flavour to be compromised but it also releases toxic fumes and harmful free radicals.
Unrefined oils are those which have normally taken special care in the processing of the oil. It may be done usually traditional methods, or with some help from newer processing technology. You are left with higher levels of nutrients and rich flavor, however they tend to be more volatile, and overtime will expire. For example, unrefined olive oil will be rich in the antioxidant polyphenols, which provide natural health benefits, however these benefits may be lost in the refining process. Most unrefined oils which are best for dressings and lower temperature cooking, however some like unrefined coconut are great for higher cooking temperatures.
Although refined oils may have a much higher smoke point, which is thought useful for high temperature cooking. This may also bring rise to health challenges for longer term consumption… as most of the health benefits have been removed and in some cases the process techniques have left the oil rancid, and in most cases inflammatory. Unknowingly to the consumers, a refined oil may be deodorized, bleached, and using chemical solvents to extract. This most likely will lead to consumers unable to tell from the taste of the oil that it is off.
Oils are extracted from the whole plant or the seed via many different methods; some better than others. Natural oils are usually expeller pressed. This process is a chemical-free mechanical method that uses force to expel the oil from a nut or a seed. Conventional oils are often treated with high heat and chemical solvents such as hexane, which will damage the oil.
Oils with higher amounts of omega 3 are recommended for low temperature cooking, dressings, or used as a finishing oil. Walnut oil is a good option. Omega 3 fatty acids support the health of our cells, arteries, brains, and have anti-inflammatory properties.
Omega 6 is normally easy to come by; as they are are prevalent in the standard American diet. Canola oil, safflower oil, sunflower, corn, and cotton seed are some examples that contain higher levels of omega 6 fatty acids. Most people have a ratio of 20:1 or higher (omega 6:3). This uneven balance can set off an inflammatory response in the body, as omega 6, although essential, helps promote inflammation. This can be a good thing, however its when the balance is too far off, that things get more concerning. The suggestion for this omega 3:6 ratio is closer to 1:4 for a more positive health affect.
It is encouraged to increase omega 3 intake through including better quality oils and fish such as sardines, wild salmon, herrings, and nuts and seeds such as hemp seeds, flax seeds, and walnuts into your diet. Also trying to limit the over consumption of higher levels of omega 6. Normally this is by reducing you intake of processed and packaged foods, and increasing your intake of natural whole foods.
Lastly, omega 9 fatty acids are non-essential meaning the body can synthesize them when needed. This does not however mean not to include them in the diet, instead just realize they are not necessarily essential. Many Mediterranean cultures tend to be on the higher sides of these, and have been seen as having lower rates of heart disease. Avocados, olives, nuts, seeds can be good sources of omega 9 fatty acids
Referenced from jonbarron.org
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