WHICH OIL SHOULD YOU REALLY BE COOKING WITH?

 Let's Talk About Cooking Oils

When it comes to cooking oils, not all bottles on the shelf behave the same way in the pan. Heat changes everything and some oils thrive under high temperatures, while others lose their goodness (and flavor) when overheated. Knowing the differences can make your meals healthier and tastier.

🔥 What Is a Smoke Point?

The smoke point is the temperature at which oil starts to break down. Once that happens, the oil doesn’t just lose its flavor, it can also release unpleasant, burnt-tasting compounds and, in some cases, harmful by-products.

That’s why it’s important to match the oil with the cooking method.

🥗 Extra Virgin Olive Oil: A Finishing Touch

Extra virgin olive oil is rich in antioxidants and healthy fats, making it a star of the Mediterranean diet. But here’s the catch: its low smoke point means it’s not the best choice for deep frying.

Instead, keep this golden oil for:

  • Salad dressings

  • Drizzling over cooked vegetables

  • Dips or marinades

You’ll enjoy both the flavor and the health perks without destroying its beneficial compounds.

🍳 Everyday Cooking Oils

For sautéing, stir-frying, or shallow frying, versatile oils like rapeseed (canola) or sunflower oil are great. They can handle moderate heat and are affordable options you can use every day. A lighter olive oil (not extra virgin) also works well here.

🍟 Deep Frying: Go for High Smoke Point Oils

If you’re frying chips, plantains, or battered fish, you’ll need oils that can handle higher temperatures without burning. Good choices include:

  • Sunflower oil

  • Vegetable oil

  • Groundnut (peanut) oil

These oils remain stable under heat, so your food cooks evenly without picking up burnt flavors.

🥥 Flavors and Variety

Sometimes you want to cook for taste, not just function. Oils like sesame, avocado, or coconut oil add unique flavors. While they may not always provide the same heart-protective benefits as olive oil, they can bring variety to your kitchen.

🧾 What Does Research Say?

Some studies show that heating oils past their smoke point can release unwanted compounds. But here’s some good news: for most home cooks, this happens less often than you might think.

Large, long-term studies still suggest that vegetable oils are linked to better health outcomes, especially compared with solid fats like butter or lard.

As Professor Nita Forouhi, a nutrition researcher, puts it:

“It’s more important to look at your whole diet than obsess over one bottle of oil.”

🌟 Key Takeaway

Don’t stress too much over choosing the “perfect” oil. A simple strategy is:

  • Everyday cooking: Sunflower, rapeseed, or basic olive oil

  • Salads and drizzling: Extra virgin olive oil

  • Deep frying: High smoke point oils like sunflower or vegetable oils

  • For flavor: Sesame, coconut, or avocado oils

At the end of the day, balance matters more than perfection. Pick oils that fit your cooking style, taste and budget and enjoy experimenting in the kitchen. 

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