Oil Comparison: How to Choose the Right Oil

With loads of information circling the internet, and new oil products on the market, it can be difficult to choose which oil is best. The differences in oil can be attributed to 3 main factors: Fat Content, Smoke Point and Refining Process.

 

Fat Content:

Oils are made up of two fats. See how different oils compare below.

Unsaturated fats: these are naturally found in ingredients such as olives, nuts, and avocados, and have been proven effective in reducing cholesterol levels when eaten in moderation.

Saturated fats: Naturally found in fatty foods such as meats, butter, and other dairy products. These fats have been proven to raise cholesterol and increase the risk of heart disease.

 

Oil Comparison

 

Refining Process:

Many oils such as canola oil, or soybean oil are mixed with other oils and refined at high heats. This process removes the nutritional benefits of the oil making it a less healthy option. Filippo Berio Extra Virgin Olive Oil is un-refined, making it able to retain most of the nutrients.

 

Smoke Point:  

A smoke point is a maximum temperature that causes oils to become unstable. Cooking with oils above their smoke point can have damaging effects on our health. Every oil has a different smoke point.

 

Olive Oil & Extra-Virgin Olive Oil – 338 – 392 F: These oils are best for roasting or sautéing at lower temperatures

 

Canola Oil – 460 F,

Unrefined Coconut oil – 350 F

Refined Coconut Oil – 450 F

 

Oils with higher smoke points tend to be more refined (such as canola oil) or have higher saturated fat content (such as coconut oil). Which is why many health care professionals recommend Extra-Virgin Olive Oil as an oil of choice.

 

Sources:

https://www.aboutoliveoil.org/olive-oil-vs-canola-oil

https://www.aboutoliveoil.org/battle-roy-oil-how-olive-oil-stacks-up-against-coconut-oil

https://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil

https://www.theglobeandmail.com/life/health-and-fitness/health/smoke-point-matters-in-cooking-with-oil/article26569060/

https://www.thespruceeats.com/smoking-points-of-fats-and-oils-1328753

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