Nonstick Pan Oil: What's Safe And What's Not?

Non-stick pans are designed to prevent food from sticking, but using oil in a non-stick pan can add flavour and texture to your food. The best oils to use in a non-stick pan are those with a high smoke point, such as peanut oil, canola oil, coconut oil, grapeseed oil, avocado oil, and olive oil. Oils with a lower smoke point, such as extra virgin olive oil, are not recommended for non-stick pans as they can break down at medium to high temperatures and start to smoke, which can damage the non-stick coating.

Oils with high smoke points

• Avocado oil is considered a healthy oil due to its high percentage of oleic acid. It has a smoke point ranging from 480-520°F (249-271°C), making it suitable for high-heat cooking methods. Avocado oil is also a good source of lutein and is considered heart-healthy.
• Canola oil is a versatile and neutral-flavoured oil with a smoke point between 400-475°F (204-246°C). It is high in healthy unsaturated fats and omega-3 fatty acids, making it a good choice for heart health.
• Grapeseed oil has a smoke point of 420°F (216°C) and is known for its nutty or fruity flavour. It is a popular choice for sautéing and dressings.
• Peanut oil is a popular oil used in the fast-food industry for frying. It has a high smoke point of 450°F (232°C) and retains its neutral flavour even when heated. Refined peanut oil is recommended to avoid potential allergens.
• Sunflower oil (refined) has a smoke point of 450°F (232°C) and is suitable for high-heat cooking.
• Coconut oil (refined) is popular among vegans as a dairy-free butter alternative. It has a smoke point of 450°F (232°C) and is suitable for sautéing and baking.
• Safflower oil has a smoke point ranging from 450-500°F (232-260°C) and is well-adapted to high-heat cooking.
• Corn oil has a smoke point between 400-450°F (204-232°C) and is suitable for high-heat cooking.
• Olive oil (light refined) has a smoke point between 390-479°F (199-248°C). It is a popular choice in Mediterranean cuisine and offers health benefits such as anti-inflammatory properties.
• Macadamia oil has a smoke point of 413°F (212°C) and can be used for high-heat cooking.

When choosing an oil for nonstick pans, it is essential to consider the smoke point as well as the desired flavour profile. Oils with high smoke points are generally recommended for nonstick pans to prevent sticking and burning.

Healthy oils

While non-stick pans are designed with a coating to prevent sticking, using oil can add texture and flavour to your food. When choosing an oil to use on a non-stick pan, it is best to opt for healthy oils with a high smoke point. Here are some healthy oils that are suitable for non-stick pans:

Avocado Oil

Avocado oil has a very high smoke point, making it a healthy option for cooking at high temperatures. It is an excellent source of lutein and oleic acid, which are beneficial for heart health. Avocado oil has a neutral flavour, making it a versatile choice for various dishes.

Coconut Oil

Coconut oil is a popular choice in the health and clean eating community. It is versatile and can be used for both frying and baking. Refined coconut oil is flavourless, while cheaper options may have a mild coconut taste. Coconut oil has a high smoke point of 450 degrees Fahrenheit, making it suitable for sautéing and baking.

Peanut Oil

Peanut oil is commonly used in the fast-food industry for frying. It has a neutral flavour, even when heated to high temperatures. Refined peanut oil is recommended over unrefined peanut oil, as the latter may be dangerous for individuals with peanut allergies. Peanut oil has a smoke point of 450 degrees Fahrenheit, making it ideal for high-temperature frying.

Canola Oil

Canola oil is a common cooking oil and is likely already in your kitchen. It is versatile, with a neutral flavour, making it suitable for various dishes, including baking cakes. Canola oil has a high smoke point of 400 degrees Fahrenheit. Additionally, it is rich in omega-3 fatty acids and unsaturated fats, which are beneficial for heart health.

Grapeseed Oil

Grapeseed oil is made from grape seeds and is a relatively new option compared to other cooking oils. It has a fruity or nutty flavour and is often used in pasta dishes and salad dressings. Grapeseed oil has a smoke point of 390 degrees Fahrenheit, making it suitable for most cooking methods but not ideal for baking due to its lower smoke point.

Olive Oil

Olive oil is a healthy oil with a fruity flavour and a blend of different herbs. Extra virgin olive oil, which is extracted from the first pressing of olives, has the highest amount of antioxidants and is typically used in restaurants. Olive oil has a smoke point of around 410 degrees Fahrenheit, making it suitable for most cooking methods but not extremely high temperatures.

Oils with a neutral flavour

Neutral oils are made from nuts, grains, seeds or fruits. Among the most common varieties are corn, canola (derived from rapeseed), vegetable (typically a blend that may include corn, canola, soybean and sunflower oils), avocado, grapeseed, sunflower, safflower and peanut.

These oils are often refined with chemicals and high temperatures, which creates a uniform colour, shelf stability and their characteristic neutral flavour. Anything labelled as cold-pressed, unrefined, virgin or extra-virgin is unlikely to be neutral in flavour. However, you can find more neutral refined versions of these. For example, "cooking" and "extra-light" olive oils are neutral oils, whereas extra virgin olive oil is not. Peanut and avocado oils can also go either way depending on how they're processed.

• Vegetable oil: This oil is completely neutral in flavour and has a high smoke point of 400-450 °F. It is very accessible and inexpensive, making it a great option for everyday use and deep-frying.
• Canola oil: Canola oil is flavourless and inexpensive, making it widely available. It has a smoke point of about 400 °F, so it's best used for lower heat applications like sauteing or salad dressings.
• Avocado oil: Avocado oil has a high smoke point of 500 °F and a neutral flavour, making it great for frying. It is also one of the healthiest oils available, but it is quite expensive.
• Light refined olive oil: Not to be confused with extra virgin olive oil, light refined olive oil has a neutral flavour and a high smoke point of 465 °F. It is great for deep-frying large amounts of food.
• Coconut oil: Coconut oil is popular in the clean eating and health foods community. Refined coconut oil is completely flavourless and odourless, whereas cheaper coconut oil may have a mild coconut flavour. Coconut oil has a high smoke point of 450 °F.
• Peanut oil: Peanut oil has a fairly neutral flavour, even when heated to high temperatures. It has a high smoke point of 450 °F, making it ideal for frying foods at high temperatures.

Oils that enhance the flavour of food

When it comes to non-stick pans, there are a few things to keep in mind to avoid damaging them. Firstly, avoid exposing the pan to high heat as it can damage the coating and cause the release of harmful toxins. Instead, use a stainless steel or cast-iron pan for searing. Secondly, avoid using metal utensils as they can scratch or chip the coating. Opt for wooden or silicone utensils instead. Thirdly, while most non-stick cookware is dishwasher-safe, it is recommended to hand-wash to prevent the coating from degrading over time. Lastly, avoid using cooking spray as it can cause a build-up of residue that is difficult to remove. Stick to cooking fats like butter or olive oil.

Now, let's shift our focus to oils that can enhance the flavour of food. The right choice of oil can elevate the flavours of your dishes. Here are some recommendations:

• Canola oil, vegetable oil, or peanut oil for chicken dishes. These oils have a high smoke point, which is crucial for cooking chicken without leaving a bitter taste.
• Avocado oil is a great option for pan-frying chicken or turkey. It enhances the overall flavour of the protein but is a more expensive choice.
• Canola oil or peanut oil are ideal for grilling or frying red meat due to their high smoke point of over 400 degrees Fahrenheit.
• Sunflower oil is suitable for a light pan-fry of red meat, adding a subtle flavour to your dish.
• Neutral-tasting oils such as canola, vegetable, sunflower, or grapeseed oil are perfect for deep-frying as they have high smoke points and do not impart a strong flavour. Cottonseed oil is another option for achieving a crisp battered shell on fried foods.
• Extra-virgin olive oil is a popular choice for salad dressings due to its fruity and slightly nutty flavour. It pairs well with caprese salad, Greek salad, or dishes with spinach.
• Avocado oil has gained popularity for salad dressings, thanks to its mild buttery taste. It is also used as a finishing touch for burrito bowls and heartier salads with greens like kale and beans.
• Macadamia oil or flaxseed oil can be used for salads with pecans, walnuts, and shredded almonds, adding a punchy, nutty flavour.
• Canola oil and sunflower oil are commonly used for baking sweets like cakes, cookies, and brownies as they have a non-discernible flavour, allowing the dessert's flavours to shine through.
• Coconut oil can be used for both sweet and savoury dishes, but it will impart a mild coconut taste to your final product.
• Vegetable oil is useful for baking sweets as it helps prevent cakes from drying out, but be cautious with the amount to avoid altering the desired flavour.

These suggestions provide a starting point for enhancing the flavours of your dishes with the right oils. The key is to consider the unique characteristics of each oil and match them with the specific requirements of your dishes.

Oils that improve the texture of food

Oils are an essential ingredient in cooking, as they improve the texture and taste of food. The type of oil used can vary depending on the desired outcome, as some oils have a neutral flavour, while others have a distinct taste that can enhance recipes.

One of the main ways oils improve the texture of food is by helping to create a crispy texture. For example, when cooking bacon, adding oil can make the edges crispy. Oils also help to prevent food from sticking to the pan, which can be especially useful for stick-prone foods like eggs and chicken.

In addition, oils can help to distribute heat more efficiently during cooking, resulting in a better sear and more even cooking. This is particularly important when using non-stick pans, as it can help to protect the non-stick coating.

When choosing an oil, it is important to consider the smoke point, which is the temperature at which the oil starts to smoke. Oils with high smoke points, such as avocado oil, peanut oil, and grapeseed oil, are ideal for high-heat cooking methods like frying. On the other hand, oils with lower smoke points, such as extra virgin olive oil, are better suited for low to medium-heat cooking or cold preparations like salad dressings.

Furthermore, the degree of processing of the oil can also affect its quality and smoke point. Refined oils tend to have higher smoke points than unrefined oils, but unrefined oils may contain more nutrients.

By selecting the appropriate oil for the cooking method and desired texture, cooks can enhance the flavour and texture of their dishes while also ensuring the food is safe and healthy to eat.

Frequently asked questions