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Cooking oil (also known as edible oil) is a plant or animal liquid fat used in frying, baking, and other types of cooking. Oil allows higher cooking temperatures than water, making cooking faster and more flavorful, while likewise distributing heat, reducing burning and uneven cooking. It sometimes imparts its own flavor. Cooking oil is also used in food preparation and flavoring not involving heat, such as salad dressings and bread dips.
Cooking oil is typically a liquid at room temperature, although some oils that contain saturated fat, such as coconut oil, palm oil and palm kernel oil are solid.[1]
There are a wide variety of cooking oils from plant sources such as olive oil, palm oil, soybean oil, canola oil (rapeseed oil), corn oil, peanut oil and other vegetable oils, as well as animal-based oils like butter and lard.
Oil can be flavored with aromatic foodstuffs such as herbs, chilies or garlic. Cooking spray is an aerosol of cooking oil.
Health and nutrition
While consumption of small amounts of saturated fats is common in diets,[2] meta-analyses found a significant correlation between high consumption of saturated fats and blood LDL concentration,[3] a risk factor for cardiovascular diseases.[4] Other meta-analyses based on cohort studies and on controlled, randomized trials found a positive,[5] or neutral,[6] effect from consuming polyunsaturated fats instead of saturated fats (a 10% lower risk for 5% replacement).[6]
Mayo Clinic has highlighted certain oils that are high in saturated fats, including coconut, palm oil and palm kernel oil. Those having lower amounts of saturated fats and higher levels of unsaturated (preferably omega-3) fats like olive oil, peanut oil, canola oil, soy and cottonseed oils are generally healthier.[7] The US National Heart, Lung and Blood Institute[8] urged saturated fats be replaced with polyunsaturated and monounsaturated fats, listing olive and canola oils as sources of healthier monounsaturated oils while soybean and sunflower oils as good sources of polyunsaturated fats. One study showed that consumption of non-hydrogenated unsaturated oils like soybean and sunflower is preferable to the consumption of palm oil for lowering the risk of heart disease.[9]
Cashew oil and other nut-based oils do not present a danger to persons with a nut allergy, because oils are primarily lipids, and allergic reactions are due to surface proteins on the nut.[10]
The seeds of most cultivated plants contain higher levels of omega-6 fatty acids than omega-3, with some notable exceptions. Growth at colder temperatures tends to result in higher levels of omega-3 fatty acids in seed oils.[11]
Trans fats
Unlike other dietary fats, trans fats are not essential, and they do not promote good health.[12] The consumption of trans fats increases one's risk of coronary heart disease[13] by raising levels of LDL cholesterol and lowering levels of HDL cholesterol.[14] Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.[15]
Several large studies[16][17][18][19] indicate a link between the consumption of high amounts of trans fat and coronary heart disease, and possibly some other diseases. The United States Food and Drug Administration (FDA), the National Heart, Lung and Blood Institute and the American Heart Association (AHA) all have recommended limiting the intake of trans fats. In the US, trans fats are no longer "generally recognized as safe", and cannot be added to foods, including cooking oils, without special permission.[20]
Cooking with oil
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Heating, as well as heating vessels rapidly change characteristics of cooking oil.[21] Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures, especially when heating repeatedly. The toxic risk is linked to oxidation of fatty acids and fatty acids with higher levels of unsaturation are oxidized more rapidly during heating in air.[22] So, when choosing a cooking oil, it is important to match the oil's heat tolerance with the temperature which will be used.[23] and to change frying oil a few times per week.[22] Deep-fat frying temperatures are commonly in the range of 170–190 °C (338–374 °F), less commonly, lower temperatures ≥ 130 °C (266 °F) are used.[24]
Palm oil contains more saturated fats than canola oil, corn oil, linseed oil, soybean oil, safflower oil, and sunflower oil. Therefore, palm oil can withstand deep frying at higher temperatures and is resistant to oxidation compared to high-polyunsaturated vegetable oils.[25] Since the 1900s, palm oil has been increasingly added into food by the global commercial food industry because it remains stable in deep frying, or in baking at very high temperatures,[26][27] and for its high levels of natural antioxidants, though the refined palm oil used in industrial food has lost most of its carotenoid content (and its orange-red color).[28]
The following oils are suitable for high-temperature frying due to their high smoke point:
- Avocado oil
- Mustard oil
- Palm oil
- Peanut oil (marketed as "groundnut oil" in the UK and India)
- Rice bran oil
- Safflower oil
- Olive oil
- Semi-refined sesame oil
- Semi-refined sunflower oil[29]
Less aggressive frying temperatures are frequently used.[30] A quality frying oil has a bland flavor, at least 200 °C (392 °F) smoke and 315 °C (599 °F) flash points, with maximums of 0.1% free fatty acids and 3% linolenic acid.[31] Those oils with higher linolenic fractions are avoided due to polymerization or gumming marked by increases in viscosity with age.[30] Olive oil resists thermal degradation and has been used as a frying oil for thousands of years.[30]
Storing and keeping oil
All oils degrade in response to heat, light, and oxygen.[32] To delay the onset of rancidity, a blanket of an inert gas, usually nitrogen, is applied to the vapor space in the storage container immediately after production – a process called tank blanketing.[citation needed][33]
In a cool, dry place, oils have greater stability, but may thicken, although they will soon return to liquid form if they are left at room temperature. To minimize the degrading effects of heat and light, oils should be removed from cold storage just long enough for use.[citation needed]
Refined oils high in monounsaturated fats, such as macadamia oil,[32] keep up to a year, while those high in polyunsaturated fats, such as soybean oil, keep about six months. Rancidity tests have shown that the shelf life of walnut oil is about 3 months, a period considerably shorter than the best before date shown on labels.[32]
By contrast, oils high in saturated fats, such as avocado oil, have relatively long shelf lives and can be safely stored at room temperature, as the low polyunsaturated fat content facilitates stability.[32]
Types and characteristics
Cooking oils are composed of various fractions of fatty acids.[34] For the purpose of frying food, oils high in monounsaturated or saturated fats are generally popular, while oils high in polyunsaturated fats are less desirable.[24] High oleic acid oils include almond, macadamia, olive, pecan, pistachio, and high-oleic cultivars of safflower and sunflower.[35]
| Oils and fats | Saturated fatty acids | MUFA | PUFA | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 4:0 | 6:0 | 8:0 | 10:0 | 12:0 | 14:0 | 16:0 | 18:0 | 20:0 | 22:0 | 24:0 | 16:1 | 18:1 | 20:1 | 22:1 | 18:2 | 18:3 | |
| Almond[36] | 6.5 | 1.7 | 0.6 | 69.4 | 17.4 | ||||||||||||
| Almond[37] | 1 | 5 | 77 | 17 | |||||||||||||
| Apricot kernel[36] | 5.8 | 0.5 | 1.5 | 58.5 | 29.3 | ||||||||||||
| Avocado[36] | 10.9 | 0.7 | 2.7 | 67.9 | 12.5 | 1 | |||||||||||
| Basil[38] | 8.5 | 11 | 24.5 | 54.5 | |||||||||||||
| Brazil nut[39] | 0.1 | 13.5 | 11.8 | 0.5 | 0.3 | 29.1 | 0.2 | 42.8 | 0.2 | ||||||||
| Butter[40] | 5.3 | 2.8 | 1.6 | 3.1 | 3.4 | 10.8 | 28.1 | 10.6 | 1.4 | 20.8 | 0.3 | 2 | |||||
| Butter, anhydrous[36] | 3.2 | 1.9 | 1.1 | 2.5 | 2.8 | 10 | 26.2 | 12.1 | 2.2 | 25 | 2.2 | 1.4 | |||||
| Canola[36] | 4.3 | 2.1 | 0.7 | 0.3 | 0.2 | 61.7 | 1.3 | 19 | 9.1 | ||||||||
| Canola[41] | 3.9 | 1.9 | 0.6 | 0.2 | 0.2 | 0.2 | 64.1 | 1 | 18.7 | 9.2 | |||||||
| Cashew[38] | 11.5 | 9 | 61 | 17 | |||||||||||||
| Cocoa butter[36] | 0.1 | 25.4 | 33.2 | 0.2 | 32.6 | 2.8 | 0.1 | ||||||||||
| Coconut[42] | 0.4 | 7.3 | 6.6 | 47.8 | 18.1 | 8.9 | 2.7 | 0.1 | 6.4 | 1.6 | |||||||
| Corn[36] | 10.6 | 1.8 | 0.4 | 0.1 | 27.3 | 0.1 | 53.5 | 1.2 | |||||||||
| Cottonseed[43] | 0.9 | 25.5 | 2.5 | 0.3 | 0.2 | 0.6 | 17.7 | 52.2 | 0.1 | ||||||||
| Grapeseed[36] | 0.1 | 6.7 | 2.7 | 0.3 | 15.8 | 69.6 | 0.1 | ||||||||||
| Hazelnut[39] | 0.1 | 5.8 | 2.7 | 0.2 | 0.3 | 79.3 | 0.2 | 10.4 | 0.5 | ||||||||
| Hemp[38] | 6.5 | 3 | 11.5 | 56.5 | 20 | ||||||||||||
| Lard[44] | 0.1 | 0.2 | 1.4 | 24.9 | 14.1 | 2.8 | 43.1 | 10.7 | 1 | ||||||||
| Macadamia nut[39] | 1 | 8.4 | 3.2 | 2.3 | 17.3 | 65.1 | 2.2 | 2.3 | 0.1 | ||||||||
| Olive[36] | 11.3 | 2 | 0.4 | 0.1 | 1.3 | 71.3 | 0.3 | 9.8 | 0.8 | ||||||||
| Olive, Virgin[45] | 13.8 | 2.8 | 0.1 | 1.9 | 69 | 12.2 | |||||||||||
| Palm kernel[46] | 0.3 | 3.6 | 3.3 | 48 | 16.7 | 8.5 | 2.1 | 14.9 | 2.5 | ||||||||
| Palm[47] | 0.3 | 1.1 | 43.5 | 4.3 | 0.2 | 0.2 | 39.8 | 10.2 | 0.3 | ||||||||
| Palm[36] | 0.1 | 1 | 43.5 | 4.3 | 0.3 | 36.6 | 0.1 | 9.1 | 0.2 | ||||||||
| Peanut[41] | 0.1 | 11.6 | 3.1 | 1.5 | 3 | 1 | 0.2 | 46.5 | 1.4 | 31.4 | |||||||
| Rapeseed[45] | 4.8 | 1.9 | 60.5 | 22.5 | 9.5 | ||||||||||||
| Rice bran[48] | 0.4 | 19.8 | 1.9 | 0.9 | 0.3 | 0.2 | 42.3 | 0.5 | 31.9 | 1.2 | |||||||
| Safflower, high oleic[36] | 0.1 | 4.9 | 1.9 | 0.4 | 0.3 | 0.1 | 74.8 | 0.3 | 12.7 | 0.1 | |||||||
| Safflower[49] | 7.3 | 2.5 | Zdroj:https://en.wikipedia.org?pojem=Cooking_fat|||||||||||||||