How to cook fats and oils

Information for fats and oils in our free cooking ingredients collection.

Fats and oils

Fats, no matter what their source, play an important role in the food we eat. For centuries, every culture has taken advantage of the unique chemical properties of fats, for example, fats easily absorb other flavors. Fats also are used to cook foods, add a pleasing texture, impart tenderness to baked goods, and, in societies where food is scarce, increase the calorie content of a food. Fats, therefore, are a basic ingredient in cooking.

The term “fats”, however, is broad, encompassing many different substances, from butter to lard to vegetable oil. All oils, for example, are fats. But not all fats are oils. Although definitions vary, for cooking purposes fats are generally characterized as follows:

Fats - Generally defined as substances that are solid at room temperature, fats include butter, cocoa butter, lard, margarine, suet, and vegetable shortening.

Oils - Oils remain liquid at room temperature. Oils can be made from various plants and seeds: vegetables, olives, rapeseed (from which canola oil is made), sunflower seeds, corn, peanuts, soybeans, walnuts, almonds, hazelnuts, safflower seeds, grapeseed, sesame seed, mustard seed, and coconuts are among the most commonly used.

No matter what form they take, fats are made up of fatty acids, which are the molecular building blocks of fats in the same way that amino acids combine to form protein. At their most basic, fatty acids are molecular chains of hydrogen, carbon, and oxygen atoms. The differences in the chemical structure of fats make some better for you than others.

Sometimes a process called hydrogenation is used to make liquid oils solid at room temperature. This also converts unsaturated fat into trans fat. Trans fats are used in many processed and fast foods, such as doughnuts, crackers, chips, and french fries. Trans fats also give margarine its butter-like consistency. Trans fats tend to increase your cholesterol level and therefore should be eaten in only limited amounts.

Nutrition

Fat is an essential nutrient. Our bodies require small amounts of several fatty acids to build cell membranes and to support life-sustaining functions. That said, the old adage about “too much of a good thing” is appropriate in discussing fat. Virtually all health experts agree that fat intake should be limited. The federal government, the American Heart Association, and other organizations recommend that fat intake for a healthy individual should be less than 30 percent of total daily calories. They also recommend that less than 8 to 10 percent of total calories come from saturated fat.

Although various kinds of fat have different effects on your blood cholesterol, all foods that are high in fat are high in calories. High-fat foods can easily increase your calories, making it difficult to maintain a healthful weight. Fat packs more calorie punch than any other type of nutrient group. Per gram, fat has 9 calories (about 100 calories per tablespoon, or 250 calories per ounce). In contrast, protein and carbohydrates have just 4 calories per gram. Because of this, you do not need to eat very much fat before reaching the 30 percent threshold.

If a low-fat diet is good, is an even lower-fat diet better? Not necessarily. Upper limits of fat intake have been established, but the same is not true for lower limits. Talk with your health care provider about the recommended fat intake that is best for you. Even a low-fat diet can lead to weight gain if you cut back on fat but take in excess calories by ignoring the rest of what you eat. Too many calories from any source result in added pounds. And if they add up to obesity, you are at increased risk for health problems.

Selection

Be discriminating in the type of fat you consume. Limit animal fat (saturated) and trans fats (hydrogenated oils). Instead, use small, sensible amounts of plant-based (monounsaturated and polyunsaturated) fats.

When purchasing products, always check the expiration dates. Rancidity is a concern with any type of fat.

Purchasing oils, of which there are dozens of varieties, involves a close reading of the package label. Most cooks prefer to buy “cold pressed” oils, which means that minimal heat and pressure are used to extract the oil from the original plant or seed. This type of processing is considered important because it allows oil to maintain more of the plant’s natural flavors and textures. With the exception of extra-virgin olive oil, however, it is difficult to find coldpressed oils.

A good alternative is to use so-called unrefined oils. Unrefined oils are extracted with heat. Unlike other oils, unrefined oils undergo minimal processing after this point. The result is a more flavorful oil and, sometimes, a more darkly colored oil. Unrefined oils generally include virgin olive oil and corn, nut, soybean, canola, and sesame oils. Unrefined oils break down easily under heat and thus should not be used for deep-frying. Because deep-fried foods are not typically part of a healthful diet, you should not have to trade a flavorful oil for one with more cooking versatility.

Most oils in your supermarket, however, are not only extracted with heat but also undergo much more processing, including using chemicals to de-gum, refine, bleach, and deodorize the oil. The result? Less flavor. After experimenting with cold-pressed or unrefined oils, you will likely appreciate the difference between these oils and their more highly processed counterparts.

Storage

The method of storage depends on whether a fat or oil is being stored. However, both become rancid given enough exposure to air, sunlight, and heat.

Fats such as butter, margarine, and lard should be tightly wrapped and refrigerated. They usually can be stored this way for up to 2 weeks. Extra butter or margarine can be stored in the freezer for up to 2 years. Hydrogenated vegetable shortening can be stored, tightly covered, at room temperature for as long as 3 months.

Oils require a slightly different strategy. They should be stored in airtight containers that are opaque to prevent light from penetrating. Refrigeration is also generally recommended for oils. Unopened oils can be kept this way for up to a year, although they should be used within a few months after they are opened.

Cooler temperatures may cause oil to look cloudy or congeal. Removing the oil from the refrigerator and allowing it to reach room temperature should resolve this problem. An important guideline for evaluating the freshness of oil is to trust your nose. If the oil smells fishy or musty, discard it.

• Butter
• Margarine
• Lard
• Vegetable shortening
• Canola oil
• Coconut oil
• Corn oil
• Cottonseed oil
• Flaxseed (linseed) oil
• Olive oil
• Palm oil and palm kernel oil
• Peanut oil

• Sesame seeds
• Szechuan peppercorns
• Turmeric
• Vanilla
• Beverages
• Water
• Coffee
• Tea
• Juice
• Soda pop
• Wine
• Beer

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