Healthy Fats and Oils: Insights from Ghana’s Food-Based Dietary Guidelines
March 10, 2025
Ketogenic Diets: what to Know and Do
March 24, 2025
Incorporating healthy cooking methods and understanding how to appropriately use oils and fats, is critical for both improving the flavour of your dishes and ensuring healthy meals. Different cooking methods are best suited for specific types of fats and oils. However, with so many options available, it can be difficult to select the healthiest methods and ingredients. In this article, we will look at healthy cooking methods that maximize the nutritional value of oils and fats.
Understanding Smoke Points
Firstly, it is important to understand what the smoke point of an oil is. The smoke point of an oil or fat is the temperature at which it begins to break down and produce smoke and harmful compounds. Cooking beyond an oil’s smoke point not only creates unpleasant flavours but can also produce harmful compounds. Oils with higher smoke points are better suited for high-temperature cooking methods such as deep frying. The smoke points for some common cooking oils are as follows. Soyabean oil: 450°F (232°C), canola oil: 400°F (204°C), palm oil: 450°F (232°C), avocado oil: 520°F (271°C), refined olive oil: 465°F (240°C), extra virgin olive oil: 375°F (190°C), groundnut oil/peanut oil 450°F (232°C), refined sunflower oil: 450°F (232°C), refined safflower oil: 510°F (265°C), refined coconut oil 400°F (204°C).
Healthy Cooking Methods
The method of cooking you choose to use can significantly impact the nutritional value of your meals. We discuss a few methods as follows.
Grilling: Grilling is a great way to cook without adding extra oil. Grilling allows fat to drip away from food, reducing its fat content.
Baking and Roasting: These dry-heat methods require minimal oil and help retain nutrients. Roasting is a healthy way to cook vegetables and meat without adding extra oils. Using herbs and spices can enhance the flavour of the food without added fats. These methods typically use moderate temperatures (350-400°F/175-200°C). Suitable oils include coconut oil, soyabean and sunflower oils.
Sautéing and Stir-Frying: This method involves cooking food quickly over high heat with minimal oil. Quick cooking with a small amount of oil preserves the texture, flavour and nutrients of vegetables and proteins while reducing fat intake. Choose oils with higher smoke points to prevent breakdown of the oils. Recommended oils include groundnut/peanut oil, canola and safflower oils.
Steaming: This method uses water vapor, eliminating the need for added oils and preserving the natural flavours and nutrients of foods. Steaming is a healthy way to cook vegetables, fish and other seafood. Steaming also preserves nutrients and natural flavours.
Potentially harmful cooking methods with oils
Using oils improperly during cooking can lead to the formation of harmful compounds that may negatively impact health. Here are some harmful cooking methods with oils to limit or avoid:
Deep frying – Deep frying requires heating oil to very high temperatures, which can produce harmful trans fats and free radicals. This cooking method can lead to high calorie intake due to the large amounts of oil used. Additionally, it increases the risk of inflammation and heart disease because of the high levels of trans fats. Deep frying may also result in the formation of acrylamide, a potential carcinogen.
Overheating oils – overheating oils beyond their smoke point can cause oxidation, spoilage, formation of toxic compounds such as acrolein and heterocyclic amines, and loss of nutrients and flavour.
Heating the same oil for repeated use – Each time oil is reheated, its chemical structure changes, leading to the formation of trans fats and oxidized lipids. These have been linked to increased bad cholesterol levels and oxidative stress in the body. Reusing or reheating oil multiple times can also lead to the buildup of toxins and contaminants, increased risk of foodborne illness, and unpleasant flavours and odours.
Cooking with trans fats – Cooking with hydrogenated or partially hydrogenated oils contains trans fats, which are strongly linked to an increased risk of heart disease, obesity, and insulin resistance. Margarine and some vegetable shortening, often used in baked goods and frying, contain high levels of trans fats.
Tips for healthy cooking in oil
Healthy cooking in oil requires moderation. Store oils in cool, dark places to prevent oxidation and rancidity. Use airtight containers to maintain their nutritional quality. Again, monitor cooking temperatures to avoid exceeding smoke points and producing harmful compounds. Choose the right oil based on cooking method, temperature, flavour compatibility, and nutritional goals. Also choose oils with high smoke points for frying and baking and low smoke points for drizzling or dressings. Check the nutrition facts label for lower saturated fat content and no trans fats. Finally, use gentle heat cooking methods like sautéing or roasting and use a thermometer to ensure safe oil temperatures.
In summary
Cooking with oils and fats is an essential part of preparing healthy and delicious meals. It involves understanding the properties of the oils and using them appropriately. By selecting the right oil for each cooking method and following proper handling techniques, you can maximize both health benefits and culinary results. Remember to use oils in moderation, choose the right oil for the job, and do not overheat oils to ensure the best results.
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Written by Pearl Kudexa (MSc, RD) and reviewed by Dr. Laurene Boateng (PhD, RD).
Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.
Pearl Kudexa (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com
References
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Muhizi T. (2014). Nmr and Ftir analysis of overheated cooking oil. Orient Journal of Chemistry;30(2). Available from: http://www.orientjchem.org/?p=3229
Resende, L. M. B., de Souza, V. R., Ferreira, G. M. D., & Nunes, C. A. (2019). Changes in quality and phytochemical contents of avocado oil under different temperatures. Journal of food science and technology, 56(1), 401–408. https://doi.org/10.1007/s13197-018-3501-7
American Heart Association. (2016, October 13). Healthy Cooking Oils 101 [Video]. YouTube. https://www.youtube.com/watch?v=PCgB2mCFVT0
