Fatty acids and cooking temperature

 

Vegetable oils are extracted fats from plants. Although, in principle, other parts of the plant can be used to extract the oil, in practice it comes almost exclusively from the seeds. When they are in solid form, they are called fats and in liquid form, they are considered oils. Before we deliberate about oils and their varying characteristics, it is worth learning more about the types of fat - which is the main component of oils.

Saturated fats, monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)

In the context of oil composition, we can group them into three broad categories: Oils rich in saturated fat, monounsaturated and polyunsaturated fatty acids. This distinction is mainly due to the varying levels of fatty oils and the way the oil behaves at room temperature: generally, saturated fats are solid, while unsaturated fats are liquid. As you can now deduce, vegetable oils are the primary sources of polyunsaturated and monounsaturated fats. These are fats that, in balance, can contribute to our health and well-being by favoring circulation and minimizing inflammatory activity in the body. This information is of relevance due to the fact it helps us discern which oils are suitable for cooking at varying temperatures and which ones, though nutritious, are not. for example, they release toxic substances when heated beyond their smoking point. In this context, we distinguish these three categories of oils:

Oils rich in monounsaturated fats: Known as "good fats", they are relatively stable oils when heated, so they should be used at low or medium temperature. Examples: olive oil, sesame oil (locally known as gingelly) and mustard oil (widely used in south Asia especially northern India)

Oils rich in polyunsaturated fats: Are unstable ("brittle"), although healthy, the oils can produce significant levels of free radicals when exposed to high heat, so they should not be used for cooking at high temperatures. Most vegetable oils are generally high in polyunsaturated fats especially sunflower and corn oil.

Oils rich in saturated fats: as they contain high levels of saturated fatty acids, they remain stable even when exposed to heat and light, that is, they are oils that withstand high temperatures and, therefore, are the best for cooking at relatively high temperatures. Though they enhance the flavor and aroma of the cooked dishes relatively better, it’s advisable to consume them in moderation. Examples: coconut oil, butter, ghee.

In recent years, rice bran oil has stood out most among other edible oils due to its unique characteristic of having a well-balanced and copacetic fatty acid content. RBO is widely used in high temperature cooking due to its high smoke point despite containing one-fourth of saturated fats in its composition. This is an exception to the rule that only vegetable oils that contain majority of its content as saturated fats are suitable for high heat cooking. The oil is also recognized for its antioxidant effects, for helping to control cholesterol, glucose and blood pressure. Studies link regular and moderate intake of rice bran oil to lower risk of obesity and cognitive decline.