Not all are created equal.

There are so many different types of cooking oils now available. It’s easy to get confused on which is the best to use. Fats are important for a healthy diet. Some are better for you, and some cook better at a higher temperature.

Smoke point

Have you ever had oil in the frying pan with the heat cranked up and started to notice blue smoke? If you have, that is what is known as the smoke point – the temperature the oil is at when smoke starts to rise up. Every type of oil has a different smoke point. Different grades of the same oil may have a slightly different smoke point. When deciding which cooking oil to use, the smoke point is one of the factors to consider.

The different fats

It’s best to choose foods containing monounsaturated and polyunsaturated fats such as omega-3 and 6. Eating too much saturated and trans fats, on the other hand, will increase your risk of high cholesterol and heart disease.

Unsaturated fat

These help reduce the risk of heart disease and lower cholesterol levels.

• Polyunsaturated fat is a type of dietary fat. It is one of the healthy fats, along with monounsaturated fat. Polyunsaturated fat is found in plant and animal foods, such as salmon, vegetable oils, and some nuts and seeds. They include omega-3 and omega-6 fatty acids, which are essential for brain function.

• Monounsaturated fat is another type of dietary fat. This are liquid at room temperature but start to harden when chilled. Various studies have shown that a high intake of monounsaturated fats can reduce blood cholesterol and triglycerides

Saturated fat

Foods that are high in saturated fats include dairy products (eg. milk, cream, butter), and coconut oil/milk. These fats are usually solid at room temperature. Often snack foods and takaway foods are high in saturated fats. Research shows that consuming more than the recommended amount of saturated fat is linked to heart disease and high cholesterol.

Trans fat

Considered the worst fat to consume, trans fat raises bad cholesterol while lowering good cholesterol. They can be found in butter, margarine (in small amounts), deep-fried and processed foods, cakes and pastries. Trans fats are made when liquid oils are turned into solid fats, like shortening or margarine.

Your guide to cooking oils

The top temperature listed below is when smoke point typically occurs. The grade of each type of oil may mean a variation on the top temperature.

You can download this guide in PDF.

Source: healthline.com, healthdirect.com.au