Cooking with Oil

When choosing a cooking oil it is important to match the oil’s heat tolerance with the cooking method, since heating an oil change its characteristics. Studies show that certain types of oils degrade to toxic compounds when heated. Its important to use the right kind of oil, depending on the type of cooking you will be doing.

Oils suitable for high temperature frying because of their high smoke point include (above 230°C/446°F):

  • Avocado oil
  • Canola oil
  • Grapeseed oil
  • Corn oil
  • Mustard oil
  • Palm oil
  • Peanut oil
  • Safflower oil
  • Sesame oil
  • Soybean oil
  • Sunflower oil

Oils suitable for medium temperature frying include (above 190°C/374°F):

  • Almond oil
  • Cottonseed oil
  • Virgin olive oil
  • Walnut oil
  • Mustard oil

Unrefined oils are not suitable for frying, but are suitable for simmering. Lighter, more refined oils tend to have higher smoke points.

Did you know?

  • Greece devotes 60% of its cultivated land to growing olives.
  • Sales at food service outlets in Canada total over $50.6 billion annually.
  • All oils should be kept refrigerated, or in a cool dry place.
  • According to statistics, 30% of North American children eat in a fast food restaurant each day.
  • Canadian canola exports are valued at over $3 billion annually.
  • Statistic Canada reports that Canadians spend almost 25% of their food budgets in restaurants.
  • Lighter, more refined cooking oils tend to have a higher smoke point.
  • Over 750 million olive trees are cultivated worldwide.
  • The Canola Council of Canada states that canola oil is the healthiest of all commonly used cooking oils.
  • 100% pure olive oil is often the lowest quality available in a retail store.
  • When Rudolf Diesel introduced his diesel engine in 1900 it ran on peanut oil.
  • The name “canola” comes from Canadian oil, low acid.