Elevate Your Baking: A Guide to Vegan Baking Oils

When it comes to vegan baking, picking the right oil is crucial. There are many great plant-based options, but we'll help you narrow them down, so you can find the perfect one for your recipe.

Refined vs. Unrefined vs. Organic

Organic oils are free from toxic pesticides and fertilizers, and they're more rich in nutrients. We advocate for organic ingredients when they're available. These plants are grown in a sustainable environment that takes soil/water health and wildlife conservation seriously. For oils, organic refers to how the plants were grown, while refined/unrefined describes the processing method.

Unrefined oils, also known as virgin oils, have not gone through any processing after extraction. They haven't been exposed to heat or chemical solvents. These oils tend to have a lower smoke point, shorter shelf life, and more pronounced flavor.

Refined oils have undergone some type of chemical processing, which may include any of the following:

• Refining (gum and wax removal)
• Bleaching (color and flavor removal)
• Deodorizing (free fatty acid removal)
• Winterizing (making the oil clear at a low temperature)

Refined oils have a neutral taste, high smoke point, and longer shelf life. However, the refining process applies chemicals and extreme heat to the oils. This degrades their nutritional value and creates trans fats and free radicals.

Fat Type

The body needs fat for energy and to absorb nutrients like vitamins A, D, and E. It's also necessary for building cell membranes and protective layers for our nerves. But not all fats are created equal.

Trans Fats - increase bad cholesterol (LDL) and inflammation and decrease good cholesterol (HDL), increasing the risk of heart attack and diabetes.
Saturated Fats - raise both types of cholesterol; considered a better option than trans fats. It is debatable whether these fats are beneficial or not for your health. Mostly found in animal-based food, but also present in coconut oil and palm oil. Typically solid at room temperature.
Monounsaturated Fats - help maintain healthy levels of good cholesterol and reduce levels of bad cholesterol. Typically liquid at room temperature. Sources include: olive oil, peanut oil, avocado oil, and sunflower oil.
Polyunsaturated Fats - these are known as essential fats. They are required for the body to function, but the body doesn't produce them. There are two main types: Omega-3 and Omega-6 fatty acids. The standard American diet contains too much Omega-6 (safflower, soybean, walnut, and corn oils) and not enough Omega-3 (salmon, sardines, flaxseeds, walnuts, canola oil).

Smoke Point

The smoke point of an oil is the temperature at which the oil starts to burn. The oil begins to break down at this stage, burning away nutrients, releasing toxic compounds, and creating a bitter taste. Look for oils with a smoke point of at least 400 degrees when baking.

Flavor

Some oils impart a flavor onto your food. This isn't necessarily a bad thing, but should be taken into consideration when pairing with certain ingredients. Most refined oils don't have any flavor, but this varies by brand and refining method, so it's best to taste before baking.

Here's a chart of the most popular baking/cooking oils in order of smoke point. Please note: there is often a combination of types of fat in each oil. We listed the main type for categorization purposes.

Our top recommendations are:

• Refined Avocado Oil: All around top pick, although it is also the most expensive. Highest smoke point, healthy fats, no flavor.
• High Oleic Sunflower Oil: Used in most of our baked goods. High in healthy monounsaturated fats, no flavor, high smoke point, and affordable.
• Refined Coconut Oil: Great choice, but keep in mind that it hardens at room temperature and the shelf life is only 18 months (versus 5 years for unrefined coconut oil).
• Refined Olive Oil: High smoke point and rich in healthy fats, but only use this for savory breads because even the refined versions we've tried have a light olive taste.

Sources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550=

https://www.health.harvard.edu/staying-healthy/expand-your-healthy-cooking-oil-choices

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and good#:~:text=A%20diet%20rich%20in%20saturated%20fats%20can%20drive,fat%20to%20under%2010%25%20of%20calories%20a%20day.