With dozens of cooking oils to choose from and numerous ways to process each of them, figuring out the best kind to buy can be an overwhelming experience. In this post, we’ll explain oil processing, talk about different types of extraction and refinement, and help you select the best oils for your needs.
Many cooking oils are extracted from seeds, nuts or fruits. They are typically either expeller pressed or extracted using chemicals. Once extracted, oils can be refined to change the appearance, taste, smell and more. Together, extraction and refinement are what is collectively called oil processing.
Refined oils have milder flavors, and typically higher smoke points. These oils are ideal for high heat cooking and deep frying.
Unrefined oils are typically less processed and have more flavor. They’re not great for high heat cooking, and they tend to turn rancid more quickly.
Unfiltered oils have not been strained to remove bits and pieces of what they’re being extracted from, which means they can sometimes appear cloudy. Unfiltered olive oil, for example, can have tiny bits of olive flesh in them. As a result, these oils often have a reduced shelf life.
Filtered oils, on the other hand, have had these pieces removed.
Extra virgin olive oil is produced by crushing olives and extracting the juice without the use of chemicals or refinement. It must meet certain standards of acidity, peroxide and taste.
There are many factors that can cause oils to become rancid, including exposure to air, heat and light. Once oils become rancid, you’ll receive fewer benefits from their healthy fats.
To boost the shelf life of your oils:
According to USDA recommendations, children should have 3-4 teaspoons of oil per day, and teens and adults should have 5-6 teaspoons per day.
Any other questions about oil processing? Let us know in the comments below.