The oils you use when cooking depend heavily on what you’re cooking, how healthy you want to be, and the taste that you’re after. Some people interchange different oils without really noticing the difference in health benefits or taste, but if it’s something that you want more control over, then this is the article for you.
Choosing the best oil can be boiled down to whatever it is that you’re cooking. Some oils offer less flavor and some have high counts of saturated fats. For both taste and health reasons, you’ll probably want to stay away from those, but some of these oils—such as canola and vegetable oil—do have their uses on the stove. The following are 6 of the best oils to cook with, and what they work best for:
1. Coconut oil
The overall opinion on coconut oil kind of depends on who you ask. Some people avoid it altogether, while others choose to welcome the idea of it in moderation. The main drawback is the high saturated fat content, and not everyone agrees on whether this source of fat is good or bad for you. As science has suggested recently that not all saturated fats are bad for you, there could be a strong argument made in their favor. Many people still agree with some experts such as the American Heart Association, who state that replacing foods high in saturated fats with healthier alternatives is better for you. (1)
Coconut oil is best used when cooking at very high temperatures, such as when you are frying food. This is because coconut oil is quite stable at a high heat, and it’s less likely to break down and start smoking.
2. Olive oil
Most cooking experts and nutritionists agree that olive oil is one of the most versatile oils to cook with. In fact, across 2020 and 2021 so far, the global volume of olive oil consumption is sitting at 3.1 million metric tons. When looking for a healthy option, though, you are going to want to opt for extra-virgin olive oil. Extra-virgin olive oil is not refined or overly processed, which means that it is of a higher quality than most other oils. Few extra-virgin olive oils are considered high polyphenol olive oil; however, the latter may provide additional health benefits, and the high levels of polyphenols could make for a more flavorsome oil. Olive oil generally contains monounsaturated fats that have been linked to better heart health. Olive oil generally has a lower smoking point than other oils, so it pairs best with low and medium-heat cooking. (2)
It’s a great option for baking, and can also be used as a dressing. It is, however, important to note that some labels in the U.S. say that they are “extra virgin” when they are not. In 2015, the National Consumer League tested 11 olive oils, and only five of them met the standards of extra-virgin. Make sure to check how the oil has been made, and for any additives that could potentially mean it’s not “extra-virgin.” You can also look for cold pressed olive oil; this kind of olive oil is extracted at a lower temperature, and the process may preserve the healthier, natural features and taste of the oil—it is also said to be significantly higher in polyphenols than extra-virgin olive oil. (3)
Take a look at the benefits of high phenolic olive oil here:
3. Avocado oil
Most people know of all the praise that avocados receive, but far less know that the same goes for its oil. It’s unrefined, like extra-virgin olive oil, and it has a higher smoking point. This means that it can be used for cooking at a higher heat, and luckily its goodness remains stable at higher temperatures, so you’re not missing out on any of the nutritional benefits. Its flavor isn’t very strong, but this makes it even more suitable for cooking. It has one of the highest monounsaturated fat counts compared to other cooking oils, as well as polyunsaturated fatty acids and vitamin E. One of the only possible downsides is that is can be more expensive in-store than other oils, but if you’re looking for a healthier meal, you can’t really go wrong with avocado oil. (4)
4. Sesame oil
Another oil, used most commonly in stir-fries, is sesame oil. While probably not the best option for all-round use due to its strong flavor, it goes a long way in adding taste to certain dishes. It also has both monounsaturated and polyunsaturated fatty acids, but is not particularly high in other nutrients. Sesame oil does have a high smoke point, though, which makes it well-suited to higher heat cooking.
5. Peanut oil
Nut oils are great to experiment with in the kitchen, because there are so many different kinds. Peanut oil has a very high monounsaturated fat count, and stands out also for its flavor. It’s nutty taste and smell can really add something extra to certain meals, and it tends to cook very well at high heat. Other nut oils, such as walnut oil, also do well on the flavor count. Walnut oil, however, does have a comparatively low smoke point, so it isn’t the best option for cooking; it can work well as a dressing, a topping on desserts, or as a syrup in hot drinks.
6. Canola and vegetable oil
Canola oil is considered to be a kind of vegetable oil, but is actually made from rapeseed plants, and contains a decent amount of monounsaturated and polyunsaturated fats; however, of all the vegetable oils, canola is said to have the least amount of fats. It also has a relatively high smoke point, which renders it suitable for use in high-heat cooking such as stir-frying, grilling, baking, sautéing, and frying.
While canola oil is great for cooking, it tends to be—especially in the U.S.— highly processed, so the nutrients levels are often quite low. You can, however, purchase cold pressed or unprocessed canola oil; you just need to know where to look, as these can be more difficult to find.
In conclusion
Oils are used very frequently in all kinds of different recipes, and are usually a staple of any household’s kitchen. Cooking oils come in handy when sautéing, frying, baking, and roasting, but as with most products that you use and put into your body, its best to handle them in moderation. There are healthier options, such as extra-virgin olive oil and avocado oil, but they should still be used with an even hand. That said, cooking with oils can be fun, and you shouldn’t be afraid to mix it up and experiment; create new flavors, enjoy delicious meals, and expand your culinary horizons.
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