Be in the know about cooking oils

Cooking oils are a cornerstone in nearly every kitchen. From ancient oils with rich histories to modern, industrialized options, oils are essential staples in our diet. We’ll explore the most common cooking oils, those that are rarely used for cooking, and even cooking fats that you might not think of as oils at all. Whether you’re wondering about the health effects of seed oils, or making sense of the different grades of olive oil, understanding the nuances can help you make a more informed choice for both your health and the planet.

In today’s issue:

• Early Adopters: Extra extra, read all about it!

• Health: How to choose a cooking oil?

• Environment: plant-based oils for the win

• History: Modern oils enabled by petroleum

• Industry: Differences in similar oils

EARLY ADOPTERS

Cooking oils can be a minefield of products to navigate. One option early adopters can confidently rely on is Extra Virgin Olive Oil, thanks to its balanced fats & gentle cold-press processing. Most extra virgin olive oils have a smoke point of 375°F, however Graza sources olives from a region in Spain with a higher smoke point (410 - 425°F), making it well-suited for a wide range of recipes.

Cooking at home typically leads to using less oil compared to dining out. Something as simple using an air fryer instead of a deep fryer can use 80% less oil while not compromising of taste or texture.

Early adopters are also more mindful of ingredient labels on processed foods, where companies often use cheaper oils. As a result, early adopters prefer coconut oil in their processed foods as opposed to seed oils. While it may have higher saturated fat levels, it is one of the most resource-efficient oils to produce.

If you do dine out, limiting deep-fried foods can help you avoid the health risks associated with cooking oils.

If none of these recommendations suite your lifestyle consider cooking below your oil’s smoke point. While this may take a bit longer, it avoids the health risks of overheating oils.

HEALTH

Fats are an essential part of a healthy diet, aiding in the absorption of fat-soluble vitamins (A, D, E & K). However, striking the right balance is harder than it looks.

How to choose a cooking oil?

With 20 cooking oils to choose from, Americans have plenty of options. The healthiest & most versatile oils share 3 characteristics:

1. Low polyunsaturated fat ratio

2. Low in saturated fats

3. Smoke point above 400°F

If you’re already feeling the decision paralysis and thinking about sticking with one of the most popular option, butter, you might want to reconsider.

Butter, amongst other cooking oils, is high in saturated fat. An excessive consumption of saturated fat can contribute to artery-clogging plaque, raise cholesterol levels and increase the risk of heart disease (2017). In addition, butter has a low smoke point. When an oil is heated above its smoke point—the maximum temperature it can withstand before degrading—it produces free radicals. These unstable molecules can damage cells, contribute to oxidative stress and increase inflammation.

Acrylamide is more common that you might think; it’s responsible for the browned, crispy texture common in fried foods. From fast food staples like french fries and chicken nuggets to fair favorites like donuts and corndogs, this compound forms when starchy foods are cooked at high temperatures. In fact, the longer cooking oil is heated beyond its smoke point, the more free radicals it produces. By choosing an oil with a high smoke point, the risk of producing these harmful chemicals is reduced.

Another fat to consider is polyunsaturated fats (PUFA), which are divided into 2 categories: Omega-6 and Omega-3. For a healthy diet, the ideal ratio of Omega-6 to Omega-3 is 4:1 (2002).

Many cooking oils exceed this limit by a significant margin. In fact, 60% of seed oils, have a PUFA ratio higher than the average (35:1)—as shown in the table below along with each oils source, saturated fat level & smoke point.

ENVIORNMENT

Extracting oil is an resource-intensive process. Most crops contain only 20% oil by weight that require further processing, adding to the footprint.

To produce 1 pint (500 ml) of oil requires a significant amount of resources, as highlighted in the table below:

HISTORY

Modern oils enabled by petroleum

Using oil to cook a delicious meal is a practice as old as time. However, over 50% of the cooking oils available today were first commercialized less than 200 years ago, in countries around the world. The rise of petroleum-based products, combined with the challenge of meeting global demand, has brought great diversity to the cooking oil industry.

Ancient Origins:

• Sesame Oil: India, 3000 BCE

• Tallow: Iraq, 3000 BCE

• Palm: Nigeria, 3000 BCE

• Butter: Iraq, 2000 BCE

• Coconut Oil: India, Sri Lanka, Thailand & the Philippines, 2000 BCE

• Lard: China, 2000 BCE

• Olive Oil: Greece, 2000 BCE

• Ghee: India, 1500 BCE

Modern Origins:

• Sunflower Oil: Russia, 1829

• Peanut Oil: Mississippi (US), 1840

• Margarine: France, 1869

• Vegetable Oil: Tennessee (US), 1871

• Shortening: Germany, 1907

• Grapeseed Oil: France & Italy, 1910

• Soybean Oil: Michigan (US), 1911

• Avocado Oil: California (US), 1972

• Canola Oil: Alberta (Canada), 1978

The relatively recent history of modern oils can be traced, in part, to the 1870 invention of hexane solvent extraction. This process extracts oil from seeds, nuts and other oil-bearing materials with 99% efficiency. It uses a petroleum-based solvent to separate the oil, which is then heated, bleached, deodorized and neutralized. This method produces most of the oil on the market, unfortunately trace amounts of hexane—a chemical linked to cancer, liver damage, and kidney damage—are commonly found in the final product (2017).

In contrast, cold pressed oils don’t use chemicals for extraction. This method only recovers 70% of the available oil, however it retains more nutrients and eliminates the risk of petroleum contamination.

INDUSTRY

Differences in similar oils

In 2022, the 5 most consumed cooking oils in the US accounted for 38 billion pounds of oil.

1. Soybean Oil: 27 billion pounds

2. Canola Oil: 5 billion pounds

3. Palm Oil: 3.3 billion pounds

4. Butter: 2.2 billion pounds

5. Olive Oil: 0.83 billion pounds

While you may not find soybean oil directly on grocery store shelves, it makes up 50% of vegetable oil and is common in other blended oils.

Whats the difference between each type of olive oil?

One of the greatest mysteries is the difference between extra virgin, virgin and just plain olive oil. The highest quality, extra virgin olive oil, is made from olives carefully picked at their peak ripeness and processed within 24 hours. The olives are cold-pressed to prevent heat from damaging the oil’s quality, ensuring it has a low acidity and rich flavor.

Virgin olive oil, on the other hand, is made from olives that may have been slightly damaged—due to over-ripening, bruising, or poor weather conditions. These olives may have also been stored for longer periods and exposed to high temperatures. As a result, virgin olive oil has 2X the acidity of extra virgin olive oil.

Olive oil, the refined variety, undergoes a substantial transformation This includes bleaching, acid/alkali baths, heating and blending, which removes impurities, neutralizes the distinct olive flavor, and eliminates most of the natural antioxidants. Trace amounts of virgin olive oil are then added to improve its taste and color. The end result is oil thats 2X more acidic than virgin olive oil and 4X more acidic than extra virgin olive oil.

To better understand how extra virgin olive oil is produced, watch this video:

Is margarine healthier than butter?

When comparing the saturated fat levels of margarine & butter, you might assume margarine is the healthier option. However, margarine is one cooking fat you should approach with caution. Its made from hydrogenated oils which undergoes a process called hydrogenation, where hydrogen atoms are added to vegetable oils at high temperatures. This process turns the oil into a solid, creating products with a longer shelf life like shortening and margarine. However, during hydrogenation, the oils are often partially hydrogenated, resulting in trans fats.

TIGHT 5

• Vegetable Oil: first used cottonseed to market a healthier alternative to lard.

• Canola Oil: gets its name from “Canadian oil, low acid” who derived a variety of rapeseed with low erucic acid levels.

• Avocado Oil: was first created for skin care products in 1920.

• 80%: of the soybeans produced in the US are turned into soybean oil, the main ingredient in vegetable oil.

• Ghee: or clarified butter is lactose-free.

PUBLIC SERVICE ANNOUNCEMENT

Thanks for tuning in to learn about small changes that add up to make a big difference. When changing your lifestyle, consider professional advice (not me). I am a member of the Amazon Affiliate program and do make a commission from your purchase without any added cost to you. Your contributions allow us to continue making content.