FRIED FOODS

I made egg rolls and stir fry recently, and while perusing the cooking oil aisle, it turns out the type of oil you use should be determined by what you cook. Olive oil isn't good for everything, especially not frying.

According to Sheer Balance:

Each type of oil has what is called a “smoke point.” The smoke point is the specific temperature at which the oil starts to break down…or in more technical terms, its molecular structure begins to change. These molecular changes result in changes in flavor, as well as changes in nutritional value…specifically, the nutritional value of the oil starts to degrade; changing what once may have been considered an especially healthy oil (such as Olive or Flaxseed which is rich in Omega-3s), into one that is unhealthy.

The higher an oil’s smoke point, the higher the temperature the oil can withstand. As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance. Here is a quick guide:

Heat During Cooking	Oil	Best Use
No-Heat	Flaxseed	Salads
Low to Moderate	Coconut	Baking (low heat) Light Sautéing Pressure Cooking Salads
	Corn
	Olive
	Peanut
	Sesame
	Walnut
Medium Heat	Macadamia Nut	Baking (medium heat) Sautéing Stir-Fry
	Safflower
	Canola
High Heat	Avocado	Deep Browning Deep-Frying Searing
	Sunflower
	Soybean / Soy

Note that the above table represents oils that are refined. Most of the oils we buy in stores are refined. Refined oils tend to have much higher smoke points than their unrefined counterparts. They also differ in nutrition and flavor. Unrefined oils are more nutritious (some of oils’ nutrients are removed during the refining process) and they tend to be much richer in flavor. For instance, unrefined peanut oil will smell and taste just like peanuts, while refined peanut oil will have a lighter smell and taste.

When it comes to extremely high heat cooking, always choose oils which are refined.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal