Frying, roasting or garnishing would be impossible without the use of oils and animal fats. There are two groups mainly, saturated fats and unsaturated fats. Saturated fats, mostly animal fats like butter, lard, ghee or coconut oil are usually solid at room temperature. These have to be used in moderation due to their links with high cholesterol. Where as unsaturated fats like vegetable and some seed oils are liquid at room temperature and are rich in omega three fatty acids. These help our heart, brain and joints to function well. They help absorb fat soluble vitamins, reduce inflammation and the list can go on. Now we know that seeds oils have obtained a bad rep lately. And this is only because more people, in the search of safer ingredients are starting to question what is in them.

Refined seed oils like canola, rapeseed, sunflower, safflower and vegetable oils undergo extremely high temperatures during processing. Hexane, a common chemical compound is also used to give oil its colour and texture which releases harmful toxic compounds on heating and are detrimental to health. So what is the solution to this?

1. Instead of refined oils use cold pressed seed oils. Best ones to cook with are mustard oil, sesame seed oil, olive avocado oil and coconut oil. The extraction process does not require much heat and addition of harmful chemicals.
2. Ghee, butter and lard are also great to cook with.
3. These options have high smoke points and therefore can withstand high temperatures. Oils with low smoke points like most vegetable oils form harmful compounds on heating.

Key points to remember!
1. Fats solid at room temperature like ghee, butter, lard and coconut oil are high in saturated fat and therefore should be used in moderation.
2. Oils and spreads in general should constitute a small amount of our diet. Ideally stick to a tablespoon each time while cooking.
3. Olive oil and avocado oil are best used in dressings rather than cooking since there is very less evidence suggesting they withstand high temperatures. If used in cooking, ensure a lower temperature is used.
4. Cooking with fats makes food tastier and provides essential fatty acids, so do not be afraid to cook with them. However make sure you choose the right ones.