Further to Wendy Laroche’s guest appearance regarding the use of coconut to say goodbye to those sugar cravings, I was quite surprised about the burning point of Olive oil and how it oxidises at high temperatures, creating free radicals. I have conducted some further research into the things you need to consider when choosing oils to cook with.

1.Burning Point: Not all oils can be used for all types of cooking. When an oil exceeds its burning point the molecule oxidises and creates free radicals. The burning point is a secondary factor depending on the fatty acid profile. 2. Omega 3/6 Balance: Omega 3 and Omega 6 are polyunsaturated fats. The body needs a balance of omega 3 and omega 6 fats equally. Statistics highlight these days we are consuming 20 more times omega 6 fats as omega 3 fats. Omega 6 fats are dominant because about ALL processed foods are made using omega 6 oils. This imbalance causes inflammation in our bodies which can lead to many chronic health conditions. Omega 6 is high in corn, safflower, sunflower, soybean, cottonseed oil and omega 3 is high in salmon, halibut, sardines, albacore, walnuts, flaxseeds. To get the balance right reduce your packaged foods and make more things at home using good quality oils and eat more fish. I won’t recommend cooking with omega 3 oils, as they can also turn unstable when cooking. 3. The manufacturing process is a big factor, it is best to avoid hydrogenated oils such as canola oil, corn oil, vegetable oil, soybean oil, grape seed oil, sunflower oil, safflower oil and rice bran oil. Hydrogenated oils are trans fats that promote inflammation and negatively impact cholesterol levels. 4. What types of fatty acids are there? – Saturated which are very stable like Coconut oil, Monounsaturated which are moderately stable like olive oil, Polyunsaturated which are very unstable like soy bean oil. Oils and fat have different ratios of the different types of fats. Saturated fats are very stable as they have no free bonds and are solid at room temperature. Monounsaturated fats have 1 free bond that can react with oxygen making them moderately unstable. Lastly there are polyunsaturated fats, which are very unstable as they have many free bonds that can react with oxygen. Even at room temperature the polyunsaturated fats can be problematic. 5. The commercial grade of the oil –    We posted a useful image on Facebook recently on how to choose your coconut oil. It explains that there is no difference between Extra Virgin and Virgin Coconut oil; it’s just a marketing term and the different commercial grades available. There are also different grades of Olive Oils too for example. Extra Virgin and Virgin don’t undergo any chemical refining the oil is extracted and bottled. Refined Olive Oil production involves solvents and high temperatures. Most people’s concerns about using Virgin or Extra Virgin oils for cooking is that they are too unstable but I don’t agree. The smoke point of Extra Virgin and Virgin Olive oil is approximately 190 °C /375 °F. Pan-frying and wok-frying temperatures are around 150 – 170 °C. So I have no problem baking with Extra Virgin or Virgin Olive oil but I would never use them for frying as they are a monounsaturated fat and are moderately unstable. Remember always look at the smoke point and at their fatty acid profile. As recommended by Wendy Laroche on her recent guest post, Coconut Oil is also my choice because •High in stable saturated fats •Helps you loose weight – high in medium chain fatty acids, which are used for energy not stored as fat •It’s anti-viral and anti-fungal •It’s anti-inflammatory •Burning point of 177 °C When to use what oils

• Olive Oil for baking and adding to salads
• Coconut Oil for stir-fries, pan-frying, protein balls, home roasted granola or muesli bars.
• Butter for flavour if I’m pan-frying a steak or mushrooms
• For deep frying use refined coconut oil.