Not all types of oil serve the same purpose, and depending on their smoke point, it might turn out not to be safe to use them interchangeably for cooking. These are 6 common types of oils and how to use them safely.
Olive oil, extra virgin olive oil, canola oil… So many choices that it is quite easy to feel confused. Oils cannot be used interchangeably because it is actually not safe to heat oil beyond their smoke point, it is not only a matter of preference or taste.
Smoke point makes reference to the temperature at which oil starts to burn and smoke, thus when you heat the oil past its smoke point, it will give your food a burnt flavor. That is not the main problem, when you overheat oils, it creates harmful free radicals.
6 Types of oils and how to use them safely y when cooking
1. Sesame oil
Sesame oil should be used for finishing – it has a toasted flavor and it could be strong. Refined sesame oil has a smoke point of 410°F, so it can be used for cooking.
2. Coconut oil
Coconut oil comes in two types, refined and unrefined. Refined coconut oil has a smoke point of 400°F and it could be used for baking and sauteeing. Virgin or unrefined coconut oil starts to smoke at 350°F degrees, so if you are frying food, try not to use it.
3. Avocado oil
Avocado oil's smoke point is 500°F, which makes it safe to use for everyday cooking. It has a neutral small flavor and it's good quality.
4. Canola Oil
Canola oil is used for deep frying because it has a neutral flavor, it is affordable and its smoke point is
400°F when refined.
5. Extra virgin olive oil
Extra virgin olive oil should not be used for cooking. It has a strong flavor and scent but it has a low smoke point, and it should be used for medium heat or salad dressings.
6. Olive oil
Regular olive oil has a smoke point of about 400°F which makes it relatively safe to use for sauteeing and it makes a good choice for most cooking methods.