The ultimate guide on Fats & Oil used in Cooking

{Topics:- Definition, elements in Fats & oil, Chemical Structure, Triglyceride, Example of edible oil used in cooking, Example & Types of Fats, MUFA & PUFA, Transfat, Vanaspati Ghee, Cooking technique, recommended cooking temperature of various fats, Role of Fats & Oil in cooking etc}

Definition of Oil & Fat:

Some people think that fats and oils are different things. But in reality, they share a common chemical structure and similar properties. The difference is that those that stay solid at room temperatures are called fats while those that stay liquid at room temperatures are called oils. 

Structurally they are esters of glycerol with three fatty acids (called either triacylglycerols or triglycerides). 

It is these fatty acids that give the functionality to fats.  Chemically, they can be divided into four main types – saturated, monounsaturated, polyunsaturated and trans fatty acids. 

Main element in Fats & Oil

Oils and fats are made up of three elements: –

• Carbon
• Oxygen
• Hydrogen

These elements combine together to form chains known as fatty acids. Three of these chains then join together to form a molecule known as a triglyceride. The triglyceride molecule is the basis of all oils and fats.

• Oils and fats vary in both their appearance and functionality due to differences in the types of fatty acid chain which join together to form the triglyceride molecule.

Chemical Structure of edible oil:-

The structure of edible oil primarily consists of triglycerides, which are molecules made up of three fatty acids esterified to a glycerol backbone. Here’s a more detailed breakdown:

Fats and oils are called triglycerides (or triacylcylgerols) because they are composed of three fatty acid units joined to glycerol:

Triglycerides

1. Glycerol Backbone:

• Structure: Glycerol is a simple polyol compound with the chemical formula C3H8O3. It has three carbon atoms, each attached to a hydroxyl group (–OH).
• Role: The glycerol molecule serves as the backbone to which three fatty acid molecules are attached through ester bonds.

2. Fatty Acids:

• Structure: Fatty acids are long hydrocarbon chains with a carboxyl group (–COOH) at one end. They vary in length and degree of saturation.
• Types of Fatty Acids:
  • Saturated Fatty Acids: Have no double bonds between carbon atoms (e.g., stearic acid, palmitic acid).
  • Monounsaturated Fatty Acids: Have one double bond (e.g., oleic acid).
  • Polyunsaturated Fatty Acids: Have two or more double bonds (e.g., linoleic acid, alpha-linolenic acid).

Edible oils consist of about 96% triacylglycerides, composed of different fatty acids. Some other compounds or groups of compounds, such as free fatty acids, phospholipids, phytosterols, tocopherols, other antioxidants or waxes, can also be found

Please Note:- A triglyceride is called a fat if it is a solid at 25°C; it is called an oil if it is a liquid at that temperature. These differences in melting points reflect differences in the degree of unsaturation and number of carbon atoms in the constituent fatty acids.

Examples of edible oil used in cooking 

Here are some commonly used edible oils in cooking:

1. Olive Oil – Great for sautéing, dressing salads, and drizzling over dishes. Extra virgin olive oil is often used for its flavor.
2. Canola Oil – Versatile and neutral in flavor, ideal for frying, baking, and general cooking.
3. Soyabean Oil – extracted from the seeds of the Soyabean.
4. Corn Oil- Extracted from corn carnel
5. Peanut oil– extracted from plant
6. Safflower oil- Extracted from safflower seed
7. Rice bran oil- extracted from rice bran
8. Sunflower Oil – Has a high smoke point, making it suitable for frying and sautéing.
9. Coconut Oil – Adds a subtle coconut flavor, good for baking and cooking at high temperatures.
10. Avocado Oil – High smoke point and mild flavor, great for high-heat cooking and as a salad dressing.
11. Sesame Oil – Adds a distinct flavor, commonly used in Asian cuisine for stir-fries and dressings.
12. Grapeseed Oil – Mild flavor and high smoke point, good for frying and as a base for dressings.
13. Palm oil:-Palm is considered both a fat and an oil. Specifically, palm oil is a type of edible vegetable oil extracted from the fruit of the oil palm tree. It is used widely in cooking, baking, and processed foods.

Example of cooking fat:-

• Butter – Adds rich flavor and is commonly used in baking, sautéing, and sauces.
• Ghee:-Clarified butter
• Lard – Rendered pork fat, used for its flavor and to create flaky pastries or in traditional dishes.
• Tallow – Rendered beef fat, used similarly to lard, especially in frying and roasting.
• Suet -is a type of animal fat that comes from the kidneys and surrounding areas of beef or mutton
• Shortening/Margrine – A solid fat used in baking to create a tender texture in pastries and cookies.
• Schmaltz- is rendered fat from poultry, typically from chicken or duck. It’s a traditional ingredient in Jewish cuisine.
• Palm fat:-Palm is considered both a fat and an oil. Specifically, palm oil is a type of edible vegetable oil extracted from the fruit of the oil palm tree. It is used widely in cooking, baking, and processed foods.

Types of Fats & Oil

The four main ‘types’ of fats and oils are usually classified according to their chemical structure; monounsaturated, polyunsaturated, saturated, and trans fat.

1. Saturated fat:- Saturated fat is a type of dietary fat in which the fatty acid chains have “NO double bonds” between carbon atoms, meaning they are fully “saturated” with hydrogen atoms. This results in a fat that is typically solid at room temperature.

 Common sources of saturated fat include:

• Animal fats: Such as butter, lard, and fatty cuts of meat.
• Dairy products: Like whole milk, cheese, and cream.
• Tropical oils: Including coconut oil, palm oil, and palm kernel oil.

Important Point to note:- Saturated fat is often linked to increased levels of LDL (low-density lipoprotein) cholesterol in the blood, which is associated with a higher risk of heart disease. Therefore, many health guidelines recommend limiting the intake of saturated fats and choosing healthier fats, like unsaturated fats found in plant oils, nuts, and fish.

2. Mono-unsaturated Fat:-

Monounsaturated fat is a type of dietary fat that contains “ONE double bond” in its fatty acid chain. This structure makes it liquid at room temperature but solid when chilled. It is considered one of the healthier types of fat because it can have positive effects on heart health and cholesterol levels.

Sources of monounsaturated fats include:

• Olive oil: Commonly used in cooking and dressings.
• Avocado: Rich in monounsaturated fats and used in salads, spreads, and more.
• Nuts: Such as almonds, cashews, and peanuts.
• Seeds: Like pumpkin and sesame seeds.
• Peanut oil: Often used for frying and cooking.

Important Point to note:-Monounsaturated fats can help reduce LDL (bad) cholesterol levels and may improve overall heart health when they replace saturated and trans fats in the diet.

3. Poly-unsaturated fat:-

Polyunsaturated fat is a type of dietary fat that contains more than one double bond in its fatty acid chains. This structure makes polyunsaturated fats liquid at room temperature and even at cooler temperatures.

There are two main types of polyunsaturated fats:

1. Omega-3 Fatty Acids:
   • Sources: Fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and certain oils (like flaxseed oil).
   • Benefits: Omega-3 fatty acids are known for their anti-inflammatory properties and can help reduce the risk of heart disease, lower blood pressure, and support brain health.
2. Omega-6 Fatty Acids:
   • Sources: Vegetable oils (such as sunflower, corn, and soybean oil), nuts, and seeds.
   • Benefits: Omega-6 fatty acids are essential for various bodily functions and can help maintain skin health and support the immune system. However, it’s important to balance omega-6 intake with omega-3s to maintain optimal health.

4. Trans fat :-

Trans fats are a type of unsaturated fat that has been chemically modified through a process called hydrogenation. This process adds hydrogen atoms to liquid vegetable oils, making them more solid at room temperature. Trans fats are commonly found in processed foods and were once widely used to increase shelf life and improve texture.

There are two main types of trans fats:

1. Artificial Trans Fats:
   • Sources: These are found in partially hydrogenated oils used in many processed foods, such as baked goods, snacks, fried foods, and margarine.
   • Health Risks: Artificial trans fats are associated with increased risk of heart disease, stroke, and type 2 diabetes. They raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels.
2. Natural Trans Fats:
   • Sources: These occur naturally in small amounts in the fat of some animals, such as cows and sheep. They are found in dairy products and meats from these animals.
   • Health Impact: The health effects of natural trans fats are less well understood, but they are generally considered to be less harmful than artificial trans fats.

Important point to note:- Due to their health risks, many health organizations recommend limiting or eliminating trans fats from the diet. Many countries have implemented regulations to reduce or ban their use in food products.

 What is Vanaspati ghee?

Hydrogenated Fat in India is popularly known as Vanaspati ghee. It is made by partially or fully hydrogeneration process of ground nut oils. t is made by adding hydrogen to vegetable oil, which turns it into a solid form. 

• Vanaspati ghee often used as a cheaper substitute for Ghee & Butter because of similar taste & texture.
• it is important to note that vanaspati contains trans fats, which are not good for our health.  In India Vanaspati ghee is usually made from Palm oil.
• It only required around half to two-thirds as much as cooking oils.
• It cooks without burning or smoking and has a very high smoking point.

Cooking technique of fat & oils 

The recommended cooking temperature for  various fats & oil based on their smoking points:-

1.  Butter:- Smoking point 300-350°F (149-175°C) , Ideal for Sautéing, quick pan-frying, baking & Roasting.
2. Extra virgin olive oil:- Smoking point 325-410°F (163-210°C) , Ideal for salad dressing, marinades, sauteing.
3. Coconut oil:- Smoking point 350-385°F (175-196°C) , Ideal for Sauteing , panfrying, baking & Roasting.
4. Sesame oil:- Smoking point 350-410°F (175-210°C) , Ideal for Sauteing , stir frying.
5. Lard fat:- Smoking point 370°F (188°C) , Ideal for Sauteing , panfrying, deepfrying & Roasting.
6. Canola oil:- Smoking point 400-450°F (204-230°C) , Ideal for searing, Sauteing , panfrying, deep frying, grilling & Roasting.
7. Vegetable shortening/Margarine:- Smoking point 410-430°F (210-221°C) , Ideal for baking .
8. Light olive oil/Refined olive oil:- Smoking point 425-465°F (218-241°C) , Ideal for Sauteing , panfrying, baking & Roasting.
9. Sunflower oil:- Smoking point 440°F (230°C), Ideal for Sauteing , panfrying, baking & Roasting.
10. Peanut oil:- Smoking point 440-450°F (227-230°C) , Ideal for searing, Sauteing , panfrying, deep frying, grilling, baking & Roasting.
11. Rice bran oil:–Rice bran oil has a high smoke point 450-490°F (232-254°C), making it suitable for various cooking methods. Ideal for frying, deep frying, and sautéing due to its high smoke point. It Can also be used in baking and roasting where high temperatures are involved.
12. Clarified butter/Ghee:- Smoking point 450°F (230°C) , Ideal for Sauteing , panfrying, baking & Roasting.
13. Soyabean oil:- Smoking point 450-495°F (230-257°C), Ideal for Sauteing , deep frying, grilling, panfrying, baking & Roasting.
14. Safflower oil:- Smoking point 510°F (265°C) , Ideal for panfrying, deep frying, grilling & Roasting.

Role of Fats & Oil in cookery:-

Fats & Oil plays an important role in cookery. Here are some of the important role of Fats & Oil in cooking are:-

• Due to its higher operating temperature and greater specific heat as compare to the water & air, Fats & Oil are mainly used as a medium of cooking in a variety of preparations. It has versatile use starting from moderate cooking like sauteing to shallow frying till high cooking like Deep frying to roasting. 
• Fats & Oil should always be heated at its defined temperature only, otherwise over heating of Fats & Oil will result in undesirable changes in flavor, odor and nutritional value
• Fats & Oil provide texture, flavor , color &  tenderness, to our food products. Fats & oil has emulsifying properties due to which it is used in the preparation of cold sauces like mayonnaise & several salad dressing.
  One of the most important role of Fats & oil in food items is to tenderize the baked products. Due to this property it is used in the preparation of several bakery products like cakes, cookies, biscuits & Breads etc. In absence of Fats & Oil, the gluten strand will be stronger and firmer and making the bakery product elastic. Thus, fats act as shortening agent in the preparation of baked products as they shorten or retard the gluten strands, rendering the products soft and tender which can break apart easily.
• Fats & Oil improve the flavor & aroma in food. Ghee & butter, when used in the cooking of food, impart the nutty flavor in the food. When onion, ginger, garlic, chilly etc are saute or tempered in Oil or Fats, they infuse their flavor & aroma in the Fats & Oil and impart typical flavor to the food. 
• Several cold pressed oil such as Olive oil, mustard oil etc & Fats like butter, peanut fat etc are used in the preparation of salad dressing.
•  Fats & Oil impart the smooth texture in food. it is used to provide the moisture in the food items which is going to be either baked or roasted. Fats also contribute to the juiciness of meats 
• It foam structure of whipped cream.
• They impart the smooth texture to ice-cream by interfering with and limiting the size of water crystals.
• Fats & Oil held in reducing lump formation in the preparation of food like upma, halwa & pulao etc as they form a coating around food particles which prevents them from aggregation. 

Content Reference:-

The prime moto while preparing the above content is to educate the students who are pursuing carrier in Hospitality & food trade, Hoteliers, chefs, Hotel Management faculty members, Housewife’s etc. The above content has been compiled after referring various culinary books, Research Papers, Research articles, Food magazines, news papers, top culinary websites, Govt websites, personal interaction with renowned chefs from various hotel brands like The Ashok Group of hotel, ITC, Oberai, Leela, Park Hotels & various IHM Faculties, Nutritionists etc. & many  more. Some of the important website referred for the above content are:- 

• https://homescience10.ac.in/storage/pages/ecurriculum/Bsc_Hsc_Sem_6/FATS%20AND%20OILS.pdf
• https://www.sciencedirect.com/topics/food-science/cooking-fat-and-oil
• https://link.springer.com/chapter/10.1007/978-1-4615-4985-7_16
• https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
• https://www.eufic.org/en/whats-in-food/article/facts-on-fats-the-basics
• https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils
• https://www.nestle.in/nhw/nutrition-basics/nutrients/fats-and-oils
• https://edis.ifas.ufl.edu/publication/FS281
• https://www.researchgate.net/publication/364176707_Chemistry_of_Food_Fats_Oils_and_Other_Lipids
• https://www.cfs.gov.hk/english/multimedia/multimedia_pub/multimedia_pub_fsf_110_02.html
• https://chem.libretexts.org/Courses/Eastern_Mennonite_University/EMU%3A_Chemistry_for_the_Life_Sciences_(Cessna)/17%3A_Lipids/17.2%3A_Fats_and_Oils
• https://www.ifst.org/resources/information-statements/oils-and-fats
• https://www.heartandstroke.ca/healthy-living/healthy-eating/fats-and-oils
• https://www.ncbi.nlm.nih.gov/books/NBK218759/
• https://www.healthyeating.org/nutrition-topics/general/food-groups/oils-fats
• https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
• https://www.ifst.org/lovefoodlovescience/resources/fats-and-oils
• Nestle India
• Harvard Health
• better health channel
• The spruce eat
• BBC Food
• The European food information council.