These days people are shying away from the usual vegetable and even olive oils, and trying different oil alternatives whether it’s for health reasons or just being interested in trying something new. Different oils have different health benefits, beauty benefits, uses in the kitchen and temperature regularities. Get the basics between popular cooking oils out there before your next adventure, or nightmare, in the kitchen.
Olive Oil
Great for lightly sautéing, salad dressings and even skin care products. Olive oil is a staple to the Mediterranean diet and contains omega 3 fatty acids, monounsaturated fats, vitamin E and antioxidants. It’s no wonder that olive oil has been shown to reduce the risk for coronary heart disease. It is important to note that olive oil is not made to be in high heat situations although its smoke point is 419°F.
Coconut Oil
Coconut oil is great for cooking/baking, used as a non-dairy butter alternative, and popular for frying. Although it contains saturated fats, it provides a list of healthy benefits such as skin and hair moisturizing, aids in weight loss, decreases risk for heart disease and fights bacteria. Coconut oil can be bought in two different ways: refined and virgin. Refined has a more bland flavor while virgin has its natural fresh coconut scent. Coconut oil is a “must have” among many chefs due to its versatility and health benefits. Also, it’s great for high heat!
Canola Oil
Canola oil is mainly used for deep frying, baking and some salad dressings. It is typically considered a GMO and is highly processed. Canola oil is used by many fast food chain restaurants because of its high smoke point (400°F) and inexpensive price. If possible, it is recommended to stay away from this oil as there are plenty of other oils with plenty more health benefits.
Peanut Oil
Used in a lot of Asian cultures, peanut oil provides minimal health benefits compared to some others such as olive/coconut oil but is one of the best oils for frying. It’s smoking temperature is 435°F and is also used by fast food restaurants because it can have different food within the same fryer without causing cross-contamination. An unopened container of peanut oil can last up to two years. Whether that’s a good thing or a bad thing on the other hand…
Flaxseed Oil
Unlike peanut oil’s shelf life, flaxseed oil only lasts up to a couple weeks in the refrigerator. It has a low smoking point making it great for dressings, smoothies and dips. It provides many health benefits such as lowered inflammation, smooth skin, prevention of cancers, and good source of fiber. Flaxseed oil has also been found to be beneficial to those who have Crohn’s disease or Colitis, in that it aids in digestion.
Sunflower Oil
Sunflower oil might sound like something that is good for you but in all reality, that is not the case. It is high in omega-6 fatty acids, and can put you at risk for certain heart diseases. Yuri Elkaim from U.S Health News states, ” If you are currently using sunflower seed oil in your diet, I urge you to stop.” It is found in a lot of processed foods ingredient lists yet still used for cooking, frying and salad dressings.
Safflower Oil
Safflower oil definitely sounds the same as sunflower oil when you’re saying it out loud but the health benefits are quite the opposite. Safflower oil contains healthy fats and may be used as a preventative measure to cardiovascular disease. It is rich in vitamin E and monounsaturated fats which help reduce the LDL, or “bad” cholesterol from your blood, preventing the buildup of plaque in your arteries!
Avocado Oil
Compared to olive oil, avocado oil provides many of the same health benefits but also tolerates temperatures up to 491°F. It has a rich flavor and contains high levels of unsaturated fats and vitamin E. Avocado oil has been proven to be beneficial for hair and skin. It is used to nourish the scalp, encourage hair growth, and also used in anti-aging and sun damage repair products. Beauty benefits definitely merit giving this more unconventional cooking oil a go!
For more Food features, check out our articles here.
Which is your favorite oil to use?
I love cooking with coconut oil and olive oil! I am going to try some of these other oils!
Coconut oil is definitely my favorite cooking oil! It’s just so easy and versatile…
I found I love using tiny amounts of sesame oil to add a lot of flavor:)
Agree! It’s great. A lot of people use sesame oil for oil pulling as well.