Ever wondered why there are so many oils or which one to use? Naturally, there are going to be better oils for different things. For example, olive oils are known to be good in salad dressings (among other things) while vegetable oil is mainly used in baking recipes. Before we start, a smoke point is when oil left in a pan starts to smoke and fizz and it is typically better to cook with oils that have a high smoke point. This article is only on cooking oils! I’ve listed some of the better ones (alphabetically so I’m not playing favorites!) below with their pros and cons.
Avocado Oil - high in monounsaturated fat (good fat) due to being associated with avocados. It has a very high smoke point of 520 degrees Fahrenheit and can be used in all types of cooking (preferably grilling and pan roasting) as well as dressings.
Canola (Rapseed) Oil - very similar to vegetable oil due to its neutral taste and smoke point of 400 degrees. It is great for cooking (stir fries and meat), baking, and in dressings and dips. A downside of canola oil is it can be traced back to used GMOs and there is a high amount of trans fat.
Coconut Oil - this oil is not ideal for dressings or dips because it is solid at room temperature. It is great for moderate temperature cooking though with a smoke point of 350 degrees Fahrenheit. Fun fact: when cooked, it gives off a tropical scent, great for this season!
Corn Oil - it has a neutral flavor and is commonly used in restaurants due to its low price and a smoke point of 450 degrees Fahrenheit which makes it great for cooking for the masses.
Flaxseed Oil - nutty tasting and can taste fishy so it’s better in dressings or to drizzle on top of a dish
Grapeseed Oil - has a high smoke point of 420 degrees and has a taste that goes well with other things. It is often also used in salad dressings due to how it works well with other herbs and spices (best for sautéing, frying, making mayonnaise).
Hemp Seed Oil - high in flavoring with nutty flavors and does not work well with heat so just add it to your dish after it is cooked. Hemp seed oil also needs to be stored in the fridge.
Olive Oil - there are lots of variations of olive oil due to how the crushed olive paste is treated but Light Olive Oil and Extra Virgin Olive Oil are the best for cooking.
Light Olive Oil - AKA Pure or Regular Olive Oil - light olive oil is treated with chemical solvents to minimize the flavor and it’s lighter (hence the name). It is best used in salad dressing to add more flavor, but remember, light olive oil is lighter on the flavoring.
Extra Virgin Olive Oil - the “high society” of olive oils. It is the most expensive but also the best tasting. It has a lower smoke point which means it isn’t great for cooking but still possible to use. Extra Virgin Olive Oil is most commonly used in dressing and dipping sauces. (personally, this is my favorite!)
Palm Oil - this is a saturated fat from the oils of a palm tree. It is a great oil for frying with a smoke point of about 450 degrees Fahrenheit.
Peanut Oil - this oil is best for deep-frying and high temperature cooking (frying and marinades) with a smoke point of 450 degrees Fahrenheit. Fun Fact: it is commonly used in Asian cuisine - recipe.
Sesame Oil - smoke point of about 410 degrees and is neutral in flavoring, so it’s great for cooking (grilling and frying) and salad dressings if you’re not looking for too much flavor to add to a dish.
Sunflower Seed Oil - has a higher smoke point of 440-450 degrees and is great because it doesn’t go bad as fast as other oils because it is made from pressed seeds, great for cooking and salad dressing.
Toasted Nut and Seed Oils - seed and nut oils are sensitive to heat so do not heat them! They are great in flavors though, making them great as finishers or dressings.
Vegetable Oil - very similar to canola oil! This oil, or oils I should say because it is a combination of various refined oils, is relatively neutral with a smoke point of 400 degrees. It is great for baking because it doesn’t add much flavor but it can also be good for cooking and in dressings. There are some downsides to vegetable oils though, they have fatty acids which can contribute to inflammation in the body.
Stay tuned for an article on essential oils, next!
