A Guide to Fats: The Best Fat to Cook With
When it comes to cooking, choosing the right fat is essential. With so many options available, it can be challenging to know which is the healthiest fat to cook with. In this guide, we'll explore some of the best fat for frying, sauteing, and baking, as well as their health benefits.
Generally, some cooking fats are better than others depending on the use. I have two preferences when I am cooking: ghee and avocado oil, which have neutral flavors and high smoke points. I choose other fats for the flavors they offer– olive, coconut, red palm oil, and toasted sesame oil. I tend to stray away from soybean and blended vegetable oils because of their low-nutrient content.
GHEE: The Lactose-Free Butter
Ghee is clarified butter, which means the milk solids and water have been removed, leaving behind pure butterfat. It has a higher smoke point than butter, making it suitable for cooking at higher temperatures without burning. Additionally, ghee has a rich, nutty flavor. You can use ghee in various ways: for sautéing, frying, roasting, or even as a spread. It adds a rich flavor to dishes and can withstand high cooking temperatures, making it any recipe where you want to enhance the flavor without burning the fat.
Avocado Oil: The High Heat Oil
Avocado oil is an excellent choice for cooking due to its high smoke point and neutral flavor. It's perfect for searing tofu, crisping or frying fish skin, and making salad dressings and marinades. Unlike some other oils, avocado oil is not heavily processed and is extracted directly from pressed avocado flesh. When shopping for avocado oil, look for unrefined options for the most health benefits.
Coconut Oil: Versatile and Antibacterial
Coconut oil is a popular choice for both sweet and savory dishes. Its versatility makes it ideal for making curries, quickly sauteing vegetables, and baking granola. Coconut oil also has antibacterial properties, making it a healthy addition to your cooking routine. Choose pure, unrefined coconut oil for the most health benefits.
Extra Virgin Olive Oil: The Heart-Healthy Choice
Extra virgin olive oil (EVOO) is a staple in many kitchens and for good reason. It's perfect for toasting bread, pan-frying, and sauteing vegetables. EVOO is also the base for many salad dressings. Olive oil is high in antioxidants and retains its nutritional value when exposed to heat, making it a heart-healthy choice. When comparing EVOO to avocado oil, both are healthy options, but EVOO may have slightly more health benefits due to its high polyphenol content.
Red Palm Oil: A Flavorful and Nutritious Option
Red palm oil, often used in African and Asian cuisine, is a flavorful and nutritious cooking oil. It's loaded with antioxidants and phytonutrients, giving it a vibrant red color. Red palm oil brings a delicious buttery taste to dishes and is a key ingredient in many traditional recipes, such as egusi stew and red red (a popular West African dish featuring red beans and plantains).
Sesame Oil: Bold Flavor or Neutral Base
Sesame oil comes in two varieties: toasted and untoasted. Toasted sesame oil has a robust, nutty flavor and is perfect for finishing touches or salad dressings. On the other hand, untoasted sesame oil has a neutral flavor and high smoke point, making it ideal for light sauteing. Try blending it with avocado oil for a flavorful and healthy cooking oil combination.
When it comes to cooking, choosing the right oil is just as important as the ingredients you use. By selecting healthy options like avocado oil, coconut oil, extra virgin olive oil, red palm oil, and sesame oil, you can elevate your dishes while maintaining a nutritious diet. Experiment with these oils to find your favorite and enjoy the many health benefits they offer.