No Such Thing as a Healthy Cooking Oil - In the Kitchen with Chef Charles Knight

There is a common misconception that certain oils are healthy due to their marketing claims or supposed health benefits. However, the truth is that a tablespoon of most oils contains 120 calories and 14 grams of fat, with little if any nutritional value.

The actual difference between oils lies in their smoke point, which determines how well they can tolerate high heat before breaking down and releasing harmful compounds. So, while some oils may be better suited for certain cooking methods, there is no such thing as a truly healthy oil. It is important to be mindful of the type and amount of oil we use in our cooking to maintain a balanced and healthy diet.

Using the right cooking oils in moderation can make a significant difference in the taste and healthiness of your meals. That is why I recommend unsalted butter and olive oil as two of the best options for cooking.

Note: as a rule, medium heat is about 275ᵒF, and medium-high heat is 375ᵒF, which is used for deep frying. High heat 425ᵒF and 450ᵒF is used for browning chicken, steaks, and chops. Keep this in mind and check the smoke point when using any oil.

Unsalted butter is an excellent choice for medium-heat cooking, such as frying and sauteing. It has a rich, creamy flavor that adds depth to dishes, and with a smoke point of 300ᵒF to 350ᵒF it can withstand medium to medium-high heat without burning. Plus, it is a natural and minimally processed option.

Olive oil is another excellent option for cooking. It is rich in healthy fats and antioxidants, and it has a mild flavor that complements a variety of dishes. Olive oil is best used for medium-high heat cooking 350ᵒF to 375°F, such as baking, roasting, and grilling.

When it comes to cooking oils, it is important to choose high-quality options that are minimally processed and free from additives. By using unsalted butter and olive oil in your cooking, you can create delicious, healthy meals that your whole family will love.

In the Kitchen with Chef Charles Knight