Learning > Health

Do not get smoked by your cooking oil

Image
Joyce Teo on 16 Jun 2019

The Straits Times

Share

Facebook Email


SINGAPORE - Oil is 100 per cent fat but some oils are healthier than others. Generally, it is best to choose a type of oil that is higher in unsaturated fat than saturated fat.

 

However, a healthy oil for cooking is not just defined by its composition of bad fats (saturated and trans fats) and good fats (monounsaturated, polyunsaturated fats).

 

It is also defined by oil's smoke point or the cooking temperature that causes the oil to start breaking down and burn, which leads to the creation of harmful free radicals, said Dr Dimitrios Spanos, an Assistant Professor and Programme Director of the Singapore Institute of Technology's new degree programme in Dietetics and Nutrition.

 

Cooking at home is the best way to control the type and the amount of oil used in our meals, he said.

 

"Deep frying generally is not healthy, and is not recommended as a method of cooking, no matter the type of oil used," he said.

 

Here's a look at the oils that can be used for food preparation:

 

Oils with a high smoke point can be used for high temperature cooking such as grilling or stir frying foods. These include:

 

1. Peanut oil

 

2. Rice bran oil

 

3. Soybean oil

 

4. Extra light olive oil

 

5. Avocado oil

 

Oils with a moderately high smoke point can be used for general cooking such as baking and stir frying. They include:

 

1. Sunflower oil

 

2. Canola oil

 

3. Corn oil

 

4. Olive oil

 

5. Macadamia oil

 

Oils with a low smoke point can be drizzled over salads. These include:

 

1. Extra virgin olive oil

 

2. Flaxseed oil

 

3. Walnut oil

 

4. Grapeseed oil

 

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

 

 

The views, material and information presented by any third party are strictly the views of such third party. Without prejudice to any third party content or materials whatsoever are provided for information purposes and convenience only. Council For The Third Age shall not be responsible or liable for any loss or damage whatsoever arising directly or indirectly howsoever in connection with or as a result of any person accessing or acting on any information contained in such content or materials. The presentation of such information by third parties on this Council For The Third Age website does not imply and shall not be construed as any representation, warranty, endorsement or verification by Council For The Third Age in respect of such content or materials.