Lipids - Cooking with Fats

Question 1

Saturated Fats

Answer 1

• Coconut oil, butter and ghee contain saturated fats that can tolerate being heated and are preferable for cooking.
• They have a high smoke point and should be chosen for high temperature cooking.
• Frying foods in fat promotes free radical formation —ideally avoid.
• Monounsaturated fats (extra virgin olive oil, avocado oil, macadamia) oxidise at higher temperatures, but can be used for low temperature cooking due to the naturally-occurring antioxidants in these oils.
• Do not use at temperatures above 180°C.
  smoke point = temp. at which an oil starts to smoke and burn

Question 2

Polyunsaturated Fats

Answer 2

• Polyunsaturated fats (e.g. vegetable oils, flaxseed oil) oxidise when heated and produce free radicals that damage cells.
• Polyunsaturated oils should only be used in their raw, cold-pressed form for pouring over cooked or raw foods or using in dressings.
• Store in dark-coloured bottles in the fridge or freezer as they can go rancid quickly and can be oxidised simply through direct light exposure.
• As a general rule it is best to purchase polyunsaturated fats with a pressing date as well as a use-by date.