Lately we have turned our focus to lovely edible oils.

Whether applied topically or taken internally, they are really great for your skin.

If you are trying to maintain a healthy lifestyle, whether you’re baking, roasting or frying.

You need to ensure you are selecting the right oils.

We have put together this handy guide on the best cooking oils, so you can get the most out of your edible oils.

The Best Cooking Oil

Types of Oils

We know from previous articles, that oils can be divided into two categories; unrefined and refined:

Refined oils: These are obtained through heat extraction, or with the use of chemical solvents.

Unrefined oils: These are the oils that should be used.

They are obtained through cold extraction, and are left in their virgin state after pressing, their molecular structure is still intact, and they are fuller and healthier in flavour.

Follow the link to find out which are your unrefined oils.

Make sure you know your smoke points

Why? Because no one oil can do everything, and cooking oil at an incorrect temperature can make it unhealthy.

So what does smoke point mean

This is a term used when oil is heated, it refers to the point when the oil begins to smoke.

If you’re cooking oil at a higher temperature then the smoke point, it can change the molecular structure of the oil, which creates oxidation and free radicals in the body.

Smoke point up to 220 c

This is high heat cooking, the best oils for this are the unrefined oils, which contain lots of lovely oleic fatty acids.

These oils are neutral tasting and great for using on high temperature, such as frying.

Both Canola and Soy are good examples of high heat oils.

Smoke point up to 190.C

These are medium heat oils, which are great for your wok and sauteing dishes such as meats, stir fry and omelets.

Good examples of these are Virgin Coconut and Sesame oil, these are the oils that have full bodied flavours, that are intended as an integral part of a dish.

Smoke point up to 160.C

Your low heat oils are the full flavoured oils that are great for gently heating thick sauces and dressings.

These oils include Sunflower, Safflower and Virgin Olive oil.

Storage of oils

Most oils do go rancid over time, especially when exposed to the air, so buy in small quantities, keep the lid on tight and store in a cool dark place,

Ideally your specialty oils should be kept in the fridge.

The only exception is Olive Oil which is high in oleic acid, olive oil is naturally rich in antioxidants which helps to prevent the oil from going rancid quickly.


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