When worried about what kind of cooking oil we are using, we tend to opt for olive oil. However, it is not the only option in terms of healthy cooking oil.
1. Pure Olive Oil
Olive oil can stand up high heat frying as its smoke point is 475 degrees Fahrenheit. However, this oil is not that flavorful and heart-healthy as the extra-virgin one. Indeed, pure olive oil undergoes chemical processes.
2. Extra-Virgin Olive Oil
This olive oil is heart-healthy and high in monounsaturated fats. EVOO has a low smoke point of 325-375 degrees F, which means it is not recommended for frying or roasting. You can use extra-virgin olive oil at its best for sauteing and drizzling.
3. Vegetable Oil
Vegetable oil is a chemically-processed cooking oil. It has a smoke point of 400-450 degrees F. It has a neutral flavor and can withstand high-heat temperature, which is best for frying, baking, and roasting. However, this oil is not recommended to use in salad dressings and sauteing.
4. Canola Oil
As we all know, canola oil is associated as being unhealthy. Indeed, this oil is mostly associated with frying. Canola has a high smoke point of 400 degrees F but is not necessarily a bad oil. It is low in saturated fats, has a neutral flavor, and it is best to use for frying, baking, and roasting. However, canola is not really recommended for sauteing and salad dressings.
5. Sesame Oil
Sesame oil is known to be a fragrant and flavorful type of cooking oil. It is usually popular in Asian dishes. As it is flavorful, a drop from this oil can greatly affect the flavor of what you are cooking. Sesame oil is an excellent substitute for peanut oil, for those who are allergic to peanuts or don’t like them. Unlike extra-virgin olive oil, sesame oil is cold-pressed. It does not have the highest smoke and it is best for sauteing. Indeed, it is not recommended to any type of cooking, as it may affect the flavor.
6. Avocado Oil
Avocado oil is considered new to the cooking oil family. It is loved by the clean-eating community. Unlike coconut oil, avocado oil does not have much saturated fat. Moreover, it has a high smoke point of 375-400 degrees F and has a neutral flavor. Avocado oil does not undergo chemical processes like vegetable and canola oil.
7. Coconut Oil
Coconut oil, unlike other saturated fats, can raise your good and bad cholesterol. It is more of a heart-friendly oil and has an advantage over lard or butter. It is also a great vegan alternative. Coconut oil has a low smoke point of 350 degrees F. It is best to use it for baking only and is not recommended for frying.
8. Flaxseed Oil
Flaxseed oil is high in Omega-3 fatty acids, though you cannot really cook with this oil. Indeed, it is heat sensitive so flaxseed oil is best to use for salad dressings and drizzling only.
9. Peanut Oil
Peanut oil is one of the flavorful oils out there in the market. It has a strong peanut flavor that can greatly affect the taste of your cooking. It has a high smoke point of 450 degrees F, meaning that it is good for sauteing and frying. Peanut oil is low in saturated fat, though it is chemically-processed like canola and vegetable oil.
10. Safflower Oil
Safflower oil is low in saturated fats but high in Omega-9 fatty acids. It has a neutral flavor and its high smoke point reaches up to 510 degrees F. This oil is both processed chemically and cold-pressed, just like olive oil. Safflower oil is best to use for sauteing and frying, but is not recommended for salad dressings.