Using fat is essential to most of our cooking techniques, but how do you pick which type is best? Making an informed decision is important when it comes to cooking with fat.
First, let’s review some basic chemistry. When fat is heated its chemical composition changes. If overheated, fat will become denatured, forming compounds known as free radicals, which can adversely affect health. When oil is heated and starts to smoke, it indicates that complete denaturization has occurred and the oil should not be consumed. Different types of fat denature at different temperatures, based on chemical composition.
Unsaturated fats come from plants and are broken into two categories--mono and poly. Monounsaturated fats include olive, peanut and canola oils. Polyunsaturated fats include soy (commonly labeled as vegetable oil) corn, and tub margarines. Unsaturated fats are generally a better choice for consumption, as they have been linked with protection against heart disease. However, they may not be the best choice for high heat cooking, as they denature more quickly with higher tempertaures. Use these for salad dressings, low-slow cooking like braising or in crockpots and baking. Due to refinement, soy (vegetable oil) can withstand higher heat and so may be an appropriate choice for stove top stir frying.
Saturated fats, with the exception of coconut and palm oil, are found in animal products like clarified butter and lard. Saturated fat is linked to increased risk of cardiovascular disease and minimal use is recommended. However, saturated fats denature more slowly under high heat, which may make them a better choice for high heat cooking methods like sauté searing.
More research is certainly needed, but at the end of the day, fat is fat. We need some, but too much can be harmful. Consider the type of cooking you are doing when picking your fat and when in doubt skip the fat all together until after the cooking is done. Steaming, poaching and dry roasting are your healthiest options. Add the oil of your choice after the cooking, as suggested in the recipe above.
Quick Roasted Potatoes
- 1 cup cubed Red Bliss or Yukon Gold potatoes
- 1 cup cubed sweet potato with skin
- 2 Tablespoons soy oil
- 1 teaspoon garlic powder
- 2 teaspoons dried thyme
Preheat oven to 500 degrees.
Leaving the skin on, cut potatoes into 1 inch cubes and place on a baking sheet lined with parchment paper. Place in the oven even if it is not to temperature. The potatoes will begin to cook, shortening the cooking time. Bake for 20-25 minutes or until potatoes are golden and fork tender. Place cooked potatoes in a serving dish. Toss with oil, spices and enjoy! Serves 4.
Nutritional Analysis: Calories per serving, 248; total fat, 7 g; sodium, 16g; total carbohydrate, 45 g; total protein, 4.4 g; fiber, 4 g; calcium 42mg; iron 1.4 mg.