Rice Bran Oil

What Oil are You Using to Bake With?

No two oils are created equal. There are so many to choose from with several different uses and health benefits. Some are ideal for frying, grilling, baking, dressings, while others are used in skin and hair care products.

When searching for an oil to use for cooking, baking, dipping or to drizzling on your salad you should use one that has less than 4 grams of saturated fat per tablespoon. Any more than that and you will be at risk for high cholesterol. You also want to look for oils with more unsaturated fat than saturated fat.

When cooking, you need to try a variety of oils to find which flavor you like the best. Most oils on the market have a distinctive taste and will not go well with every dish. Before cooking with oil, you should be aware of the properties of the oil that you are using. Here are a couple of characteristics to look out for when choosing your oil for baking.

Smoke Point

The smoke point is crucial when choosing an oil to cook with. The smoke point is the temperature that the oil breaks down. At that point, the oil will begin to produce toxic properties that you should not consume. This is because the oil is becoming more oxidized. Baking has a range of different temperatures that are commonly used, depending on what it is that you are baking. Typically, the temperatures range from 350-450 degrees Fahrenheit. The oil that you use to bake with needs to have a smoke point that is higher than this. If you bake with an oil that has a low smoke point, you will also lose most of the nutrients that the oil has to offer. As well as kill the unique flavor of the oil. You can tell when you are overheating an oil by the fumes that will begin to smell. If your oil gets to this point, discard it and start over. Nicotine isn’t the only type of smoke that kills. Burnt oil can kill you too.

Kinds of Fat

There are good fats, and there are bad fats. I am sure you’ve heard this before. Saturated fats and trans fats can raise your cholesterol. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). You should limit the use of oils with more than 4 grams of saturated fat per tablespoon. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your calorie intake. Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Other factors may include heart health, risk of cancer, and obesity. You can bake your cake and enjoy by using one the 5 healthiest oils for baking below.

5 Healthiest Oils for Baking

1. Avocado Oil

Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. Avocado oil has a fantastically rich avocado flavor, which will make your baked goods even better (if you like avocados of course). The oil also boasts a pretty high smoke point at 520-degrees Fahrenheit. This makes it suitable for all kinds of cooking.

2. Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This would appear to make it a good oil for any type of cooking, but that isn’t the case. Grapeseed oil is high in polyunsaturated fats, which have a terrible reaction with oxygen at high heat levels. The fat forms free radicals, which are unstable atoms that cause cell damage. This makes the oil not the best choice for frying, but that isn’t the case for baking. Grapeseed oil is perfect for baking and adds a sweet fruity flavor to pastries. However, be mindful of using it if you don’t want a fruity taste in your baked goods.

3. Rice Bran Oil

Rice bran oil as an excellent option for baked goods, especially if you are a person that is trying to cut out gluten. It contains several vitamins and one of the highest levels of antioxidants on the market. It contains nearly no trans-fat. Rice bran oil helps to lower cholesterol, enhance the immune system, and defend against free radicals. It is a very light oil and has no overpowering flavor. This is ideal for many baking situations so that you don’t distort the flavor profile that you are aiming for. Rice bran oil also has a very high smoke point at 490-degrees Fahrenheit. You won’t easily find an oil so versatile.

4. Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. It also doesn’t absorb the flavor of the foods cooked in it. This is great because you can bake several different items with it and not worry about the taste carrying over. Its smoke point is relatively high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not as heat resistant as the oils mentioned above, which makes it vulnerable to oxidation. Although this is less of an issue when baking. Peanut oil boast benefits to heart health, blood flow, and cholesterol.

5. Olive Oil

There has been a lot of speculation over the years about the healthiness of olive oil.

However, olive oil is very high in monounsaturated fat, and it has high resistance to the oxidation and hydrogenation that occurs when cooking in high temperatures. These are the processes that turn many oils into trans fats. Monosaturated fats don’t have this problem because they are very heat resistant. It would take several hours to get to this point with olive oil. You want to try and get extra light olive oil for the best effect. Olive oils smoke point is between 390 to 470-degrees Fahrenheit, depending on what kind is used. This is certainly not amongst the highest smoke point of oils on the market, but it is high enough to get the job done.

3 Unhealthiest Oils for Baking

1. Palm Oil

While palm oil does have its place, it isn’t the best oil for baking situations. Palm oil mainly consists of saturated and monounsaturated fats. This means that it is very heat stable and does not experience oxidation easily. However, the high saturated fat content makes it prone to causing harm to your cardiovascular health. Baked goods can already be harmful to you, so this isn’t the best combination. It does have a high smoke point of 450-degrees Fahrenheit. Like peanut oil, it has a neutral taste that isn’t overbearing. However, to be safe, I recommend finding a naturally refined palm oil. Standard refined palm oil can be horrible for you. Also, if you are concerned about the environment, it may not be the oil for you. Palm oil production is said to be very harmful to the planet.

2. Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. In order to remove this toxin, it must be refined. Unrefined cottonseed oil is mainly used as a pesticide (that isn’t very comforting). Gossypol has been connected to infertility and liver disease. With this said, I’d recommend staying away from cottonseed oil altogether. It has a smoke point of 420-degrees Fahrenheit, which isn’t bad. While cottonseed oil does have some benefits, there are much better oils on the market suited for your baking needs.

3. Vegetable Oil (Blend)

When referring to vegetable oil blends, I am speaking of the products that are merely labeled vegetable oil. The problem with these oils is that they have all sorts of ingredients added to them. There isn’t much regulation to what is in them. These blends contain a variety of different vegetable oils as well as other harmful chemicals. They are inexpensive, which is why many consumers cling to them. However, the mixture makes it difficult to pinpoint what the benefits are versus the harmfulness. They usually are refined, which taints the health value of the different oils. You don’t have to get rid of the blend all together but use it with caution.

Temperatures to Bake Different Pastries

Cookies – 350-400-degrees Fahrenheit
Cake – 350-degrees Fahrenheit
Muffins – 375-degrees Fahrenheit
Biscuits – 425-degrees Fahrenheit
Yeast Bread – 400-degrees Fahrenheit
Cupcake – 350-375-degrees Fahrenheit
Rice Pudding – 300-degrees Fahrenheit
Brownies – 325-degrees Fahrenheit
Pie – 350-degrees Fahrenheit
Croissants – 375-400-degrees Fahrenheit
Macaroni & Cheese – 350-degrees Fahrenheit

Closing Thoughts

Buy your cooking oils in smaller portions to avoid it from getting oxidized and going rancid. Each oil has a different shelf-life, and it is crucial to abide by them. You need to store your oils in dark, cool places in order to keep them fresh for longer. When using oils, it is a good idea not to reuse the oils or keep at high temperatures for too long. This will also increase the chances of free radicals and trans-fat formulating by oxidation. Aside from these closing tips, enjoy your baked goods.

There are several different kinds of oils on the market, and some are healthier than others. It all depends on how they are processed. To understand the different types, you first need to know how each of them is made. It is equally important to know which are ideal for each cooking situation. Some are better for cooking and others for skincare. Here is an overview of the various kinds of oils and what they are used for.

Unrefined Oil

The difference in refined and unrefined oils, all depends on the process in which it is made. Unrefined oils are cold, or expeller-pressed oils that have not been bleached or deodorized. They do not go through the high-heat processes that refined oils go through. This means that it retains most of its nutrients. It also keeps most of the flavor from the vegetable that it derives from. Unrefined oils include oils such as raw, pure, virgin, or extra virgin oils. This is determined by how many times the materials were pressed to extract the oil. Depending on the type of unrefined oil, the process can vary.

Unrefined oils are better used in low to no heat situations. High heat cooking will ruin the integrity of the oil, making it lose its nutritional value and flavor. This makes them ideal for making a salad dressing or vinaigrette. However, they can be added to a dish afterward to enhance the flavor. A great example of this is adding an unrefined oil to a pasta dish.

Most tree oils can do wonders for your skin. Unrefined oils specifically provide high levels of vitamins B and E, as well as antioxidants. This helps in enhancing the texture and quality of the skin. It also helps to protect the skin from eczema and helps to prevent the acceleration of the aging process. A few teaspoons a day should do the trick.

Great Unrefined Oils

Almond Oil
Almond oil is high in unsaturated fats. This makes it ideal for reducing heart disease and obesity. Mainly, it is high in monounsaturated fat. This type of fat helps to lower high blood pressure. Monounsaturated fat has been known to increase HDL levels, which is the good kind of cholesterol. Almond oil is also said to lower your bad cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries. Almond oil has a mildly sweet and nutty taste, with a hint of butter. Plus, its smoke point isn’t as low as many of the other tree oils. Almond oil is great outside of the kitchen as well. It boasts great benefits for your skin, hair, and is even excellent for aromatherapy.

Avocado Oil
Avocado oil is made through the expeller pressing process. There is a refined version available, but it isn’t as nutritionally valuable. The smoke point of avocado oil is quite high at 520-degrees Fahrenheit. This means that it can be used for high-temperature cooking. However, it is still best suited for salad dressing or a bread dip. The unrefined version has a buttery flavor, with a grassy hint. Avocado oil decreases inflammation and improves your cholesterol.

Canola Oil
Canola oil is made from rapeseed and goes typically through the expeller process. It is suitable for baking and stir-frying, with a smoke point of 400-degrees Fahrenheit. It is also a good base for making mayonnaise. This is because its flavor is neutral and doesn’t stand out too much. Canola oil’s benefits include lowering your LDL and triglyceride levels, as well as improving your insulin sensitivity. This makes it great for people with Type 2 Diabetes.

Refined Oil

Refined by definition means to purify, but there isn’t much purity when it comes to refined oils. During the extraction process, refined oils have a variety of chemicals added to them. These chemicals can be very harmful to us as opposed to unrefined oils. In an attempt to avoid oxidation, they are bleached and deodorized. Refined oils go through a high-heat process that rids the oil of a lot of the nutrients that would otherwise be found in them. They are lacking in fatty acids, antioxidants, the anti-inflammatory benefits found in unrefined oils.

Refined oils are better for high-temperature cooking than unrefined oils. This is because their smoke point is usually a lot higher. However, this also takes away from much of the sumptuous flavor found in unrefined oils. Finally, they do not boast the skin benefits that you get from unrefined oil, but if you must, I would recommend finding an organic version. Refined oils are actually a bit less expensive than unrefined oils. So, there is that. Aside from price, unrefined oils are definitely the better option.

Great Refined Oils

Walnut Oil

Walnut oil contains a large amount of omega-3 fats, which is one of the good kinds of fat. It is also rich in antioxidants. These two factors contribute to its viability in heart health and the prevention of cancer. Walnuts have also been known to improve brain function. Studies have shown that consistent consumption of walnut oil reduces the likelihood of Alzheimer’s disease. This is also linked to the notable presence of antioxidants in walnut oil. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth. It also has plenty of vitamins such as vitamins B-1, B-2, B-3, and E. However, walnuts are among the most allergenic foods. So, you should be sure that you are not allergic before consuming walnut oil. The smoking point of refined walnut oil is 400-degrees Fahrenheit.

Rice bran oil is extracted from the inner husk of rice grains. It has the right balance of monounsaturated, polyunsaturated, and saturated fats. This means it is considered pretty heart-healthy. Rice bran oil contains a large amount of vitamin E tocotrienols and vitamin K. Tocotrienols help fight damage to the gastrointestinal system. Rice bran oil also lowers LDL levels and reduces the risk of cancer. Its smoke point is 490-degrees Fahrenheit, which makes it excellent for high-heat situations, such as stir-frying, grilling, and sautéing.

Hazelnut Oil

Hazelnut oil is best used for cold dishes, similar to walnut oil. So, if you are making a vinaigrette or dressing, then this is the way to go. It has a pleasant nutty taste, and its smoke point is relatively decent at 430-degrees Fahrenheit. Hazelnut oil is great for salads and pasta dishes.

Refined vs. Unrefined

The verdict is in, and unrefined oil is the clear winner. It has many more health benefits and is much more versatile than refined oils. Refined oils are still better for high heat cooking and are more cost-friendly. However, if you are concerned about your health, I would recommend splurging on unrefined oils.

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5 Healthiest Oils to Bake With