There is no shortage of articles on cooking oils. On the other hand, they are often incoherent, and we quickly get lost in this mass of information. But what is it really? Which oil to use and why?
- What maximum temperature for what variety of oil?
The smoke point is the temperature at which fats begin to deteriorate, turn black and release toxic smoke. The smoke point is therefore the maximum temperature not to be exceeded.
Oils containing a lot of polyunsaturated fatty acids (Omega 3 (such as linseed, rapeseed, walnut oil) or Omega 6 (such as sunflower and corn oil)) are the least resistant because polyunsaturated fatty acids are very sensitive to heat. It is the saturated fat content, and especially the Omega 9 content (mono-unsaturated fatty acids) which determine the resistance of an oil to heat. Thus, the richer an oil is in Omega 9 (such as olive oil, high-oleic sunflower oil, macadamia oil, sesame oil, peanut oil, etc.) or in saturated fats (such as palm oil, coconut oil, etc.) coconut…), the higher its smoke point. Refined oils are also much more heat resistant than unrefined oils.
- What happens when an oil is overheated (flavors, nutrients, harmfulness)?
When an oil is overheated, that is to say when it exceeds its smoke point, it becomes harmful (due to the change in the conformation of fatty acids into trans fatty acids) and toxic (release of irritating volatile compounds for the respiratory tract, even carcinogenic...).
An oil loses flavors, antioxidants and other beneficial compounds…before reaching this smoke point temperature.
It is therefore necessary, and this is valid for all healthy oils, to avoid in any case raising their temperature too much. Even an oil that is very resistant to heat will lose a good part of its nutritional and taste value well before reaching the maximum temperature.
It is therefore necessary to remain vigilant about use, and favor the incorporation of oil during or at the end of cooking. Choose steam cooking, foil cooking, simmering... cooking methods that are more respectful of food. The ideal remains to consume them cold to preserve all the nutritional and aromatic properties. Additionally, all oils should be stored in the refrigerator and consumed within 2-3 months after opening.
To avoid excessive nutritional and aromatic loss, you should not exceed 100-120°C.
- Is it really true that we can heat our Quintesens oil mixtures and Rapeseed oil at high temperatures (in the oven, etc.), and that we must only avoid thermal shock?
Both thermal shock and high temperatures must be avoided. Do not exceed the smoking point of the oil.
Rapeseed oil, rich in polyunsaturated fatty acids, is sensitive to heat, and should not be heated above around 100°C. However, you can still simmer or cook in the oven in foil at a moderate temperature (the interior temperature of the foil being lower than that of the oven)...
For frying, it is advisable to use very resistant oils, even refined (and therefore not expensive). There will therefore be no harm, but no benefit from the oil either. Refining raises the smoke point through transformations that make the oil more stable and resistant to oxidation. But be careful, a refined oil loses its beneficial contributions other than fats, such as polyphenols for olive oil, vitamin E for sunflower...
We do not know exactly what it is for the smoke point of oil blends. We assume that, as said above, the higher the Omega 9 and saturated fat content, the more the mixture will withstand high temperatures. This is one of the reasons why Quintesens oils contain a certain amount of oleic sunflower oil.
- What is the best oil for high temperature cooking? And for salads or stews?
It's all a question of balance between the nutritional composition of the oil and its resistance to heat.
The oils that are most essential to our health (especially those rich in Omega 3) are unfortunately the most sensitive to heat, because they contain polyunsaturated fatty acids.
For cooking at high temperatures, choose oils rich in Omega 9, such as oleic sunflower oil or inexpensive olive oil.
When cold and for cooking at low temperatures, favor oils rich in Omega 3 as much as possible, and vary them to benefit from the essential nutrients of each. To make your daily life easier, Quintesens has designed health oil blends according to your needs: Future mother - Baby - Child - Adult - 50+