Ever wonder if you are using the right type of oil while cooking?

With the never-ending variety of cooking oils out there it is hard to decipher which one you should be using. Some have better health benefits, while other culinary oil use is dependent on the type of preparation and heat you are using.  

Below is a chart that indicating the best oils to use for different types of cooking and heat. I have included brief nutritional information in addition to flavor profiles and recommended uses.

 

Tips for picking oil:

1. Oils are sensitive: Choose oil that will endure the heat needed for cooking. If it is smoking too much you will need to start over.
2. Use an oil wit Omega-3s: Omega-3s can reduce the risk of heart disease.
3. Vary the oils you cook with: Our bodies benefit from a variety of healthy fats. Why rely on one kind?

 

Oils Good for Searing, Browning, Frying, and All-Purpose cooking:

 Almond Oil

• A type of nut oil.
• Great source for vitamin E.
• Good for skin and improves cardiovascular health.
• Low in saturated fats, rich in monounsaturated fats (we like this!).
• Mild to moderate flavor: You can buy sweet or bitter oil.
• Recommended use:  Almond oil has a high smoke point making it a good use for dishes requiring high heat. It is also an excellent natural flavor agent for desserts.

 

Avocado Oil

• A type of fruit oil.
• High in vitamin E.
• Fights aging, inflammation and diabetes.
• Low in saturated fats, high in monounsaturated fats.
• Neutral to mild flavor: very clean in taste with a touch of nuttiness.
• Recommended use: Avocado oil has a high smoke point. Use avocado oil as you would use olive oil. It is great for searing, frying and salad dressings.

 

Canola Oil

•  A type of vegetable oil.
• High in Omega-3s.
• Protects the heart through its effects on blood pressure and cholesterol.
•  Low in saturated fats, high in unsaturated fats.
•  Neutral flavor: richer than vegetable oil.
• Recommended use:  Canola oil has a moderate smoke point. It is ideal for any type of cooking, especially frying, grilling and baking.

 

Oils Good for Baking, Oven Cooking, Crisp Sautés and Stir-Frying:

 

Olive Oil

•  A type of vegetable oil.
• Moderate in vitamins E and K.
• Loaded with a ton of antioxidants, and reduces cholesterol levels.
• Very high in monounsaturated fats.
• Mild to flavorful flavor; you can buy a variety of olive oil flavors.
• Recommended use: Olive oil smoke points vary depending on the type of olive oil. It is great for salad dressings, sautéing and cold dishes.

 

Grapeseed Oil

• A type of fruit oil.
• A great source for vitamin E.
• Its extract is an anti-oxidant and anti-histamine.
• High in polyunsaturated fats.
• Neutral flavor; clean, light and hold flavor well
• Recommended use:  Grapeseed oil has a high smoke point which makes it an appropriate substitute for olive oil. Works well in dressings, sir-fries, and sautéing veggies.

 

Peanut Oil

•  A type of vegetable oil.
• High in calories and vitamin E.
• Helps lower bad cholesterol and increase good cholesterol.
• Naturally free of trans-fat, and low in saturated fats.
• Flavorful; light and nutty.
• Recommended use:  Peanut oil has a high smoke point which makes it perfect for any kind of frying.

 

Oils Good for Light Sautés, Low-Heat Baking, and Sauces:

 

Coconut Oil

•  A type of palm fruit oil.
• Can improve blood cholesterol levels and help burn more fat.
• Rich in saturated fats.
• Mild to moderate flavor; a strong scent and a sharper flavor as it heats.
• Recommended use: Coconut oil has a low to moderate smoke point, making it an easy oil to use in baking as butter or shortening substitute; add to soups, curries and stew.

 

Sesame Oil

• A type of vegetable oil.
• Like most oils a good source of vitamin E and has antiviral and antibacterial properties.
• High in monounsaturated and polyunsaturated fats.
• Nutty; very strong and flavorful in taste.
•  Recommended use:  Sesame oil has a high smoking point and is good for low-heat stir-frying, sautéing meats and veggies, and even deep-frying.

 

 

Soybean Oil

• A type of vegetable oil.
• A good source of Omega-3s, and can reduce heart disease and osteoporosis.
• High in polyunsaturated Omega-6s.
• Neutral flavor; tasteless and odorless.
• Recommended use: Soybean oil has a high smoke point, making it good for light veggie and meat sautés. It’s perfect for processed foods, but bad as an after-drizzle.