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Oils

Our body need some fat in the diet in order to support vital functions. Fat transports fat-soluble vitamins A, D, E, and K, provides energy, and is stored in fat cells as triglyceride. This stored fat can be used as an energy source,pads and support organs, and provides insulation. Food that contain fat keep you full longer, which can help control your appetite and it also tastes great.

When shopping and cooking, be sure to look at the expiration date on the oil, and be careful not to buy more than you can use within the expiration date. Fats become rancid when fatty acids break down or oxidize. This produces free radicals, which are potentially carcinogenic

General information about oils:
• Always buy cold-pressed oil
High heat or hexane (a petroleum solvent approved by the Food and Drug Administration) is used to chemically extract oil if it is not cold-pressed.
• Extra virgin (a term used only for olive oil) means the first cold pressing of the fruit.
• Oils contain saturated, monounsaturated, polyunsaturated fats, or a combination
• Olive oil is high in monounsaturated fats
• Soy, seed, and nut oils tend to be high in polyunsaturated fats
• Coconut and palm oil and animal fats are high in saturated fats (bad fats)
• Skip the trans fats! (e.g. margarine or shortening) these are also bad fats

Storage
• Cold pressed oils spoil fastest.
• Keep in a dark, cool place
• Do not buy large quantities. If you do, keep a pint in the cupboard and store the rest in the refrigerator.
• Not a bad idea to store all your oil in the refrigerator. Olive oil will become solid (butter substitute), but will quickly liquefy at room temperature

Smoke points
• Point at which oil smokes and eventually catches on fire: smoke point to flash point (ignition) can occur quickly
• Minimally processed oils have lower smoke points
• Overheating oil decreases the antioxidant properties i.e., do not overheat olive oil, or any oil.
• Best oils to use for frying are oils with smoke points of at least 400 degrees F (e.g., safflower, corn, peanut, grape seed and sesame oils).
• Animal fats and olive oil have a smoke point of 375 degrees F or lower.

Everyday oils to have in your pantry:

Oil	Types of Fats	Description	Uses	Substitutes
Extra Virgin Olive Oil	High in monosaturated fat and low in artery clogging saturated fat	• Flavor and color varies depending on where it is produced, as does price. Go cheap when using for cooking, it's personal preference for other uses. • Check the expiration date! • Choose cold-extracted or cold pressed and extra virgin	Dressings and cold sauces Low heat cooking or warming Flavored oils are great for drizzling and to accent flavor	None!
Grapeseed Oil	Mostly polyunsaturated	• Great for high heat cooking oil with almost no flavor: neutral and versatile	Sautéing Pan frying Grilling Roasting	Corn Oil
Peanut Oil	Slightly more polyunsaturated than monosaturated Small bit of saturated fat	• Great high heat oil and distinctive flavor for Asian cuisine • Cold pressed is always best	Deep frying Pan frying Grilling Roasting Some baking	Grapeseed or Corn Oil
Corn Oil	Mostly polyunsaturated	• Good all purpose oil for cooking • Mild, full bodied • Great for Mexican, Caribbean, and Latin American cuisine • Cold pressed is best	Sautéing Pan frying Grilling Roasting Deep frying	Grapeseed Oil
Dark Sesame Oil	Almost 50/50 mono/polysaturated fat, with a little saturated fat	• Essential ingredient in Asian cooking with a distinctive flavor and aroma • Low smoke point	Salads Dipping sauces Drizzling Seasoning	None

Mark Bittman.How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food. Wiley : New York, 2007, p. 755.

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