Cooking oils unknowingly play a big role in our health and nutrition. For those who prefer to cook their meals at home, it is really important to know about your cooking oils and which one to use when preparing food. It is interesting to know that many cooking oils are not even suited for heating at all while some are only eligible for frying purposes. As part of this post we will discuss what factors decide which cooking oil to use when and which of these oils fall into the healthy category.
The main factor that defines the use of a cooking oil is its smoke point. The higher it is, the more intense cooking it can do without losing on it own flavor and properties. Oils with lower smoking point are suggested in salads, dressing and light cooking. Heating an oil beyond it’s smoke point may destroy it’s flavor and properties.
Let us dig into different kinds of cooking oils available in the market and see how each of them is different from others.
Extra Virgin Olive Oil (EVOO)
Cold pressing method produces extra virgin oil which gives it its low smoking point. Any virgin oil produced by cold pressed method is mostly not suited for cooking/frying and is typically rich in antioxidants. It will go well with salads, dressings, dips or for skincare perhaps. Extra virgin olive oil is of the same kind. It has a buttery/bitter flavor. Flavor changes region to region. It imparts great flavor to any food item you drizzle it on.
- Smoke point of 320 F
- Ideal for drizzling over salads and dips
- Used for flavor, not texture
Check out our recipe using this oil – Red pepper Hummus
Coconut Oil
Coconut oil, due to high amount of saturated fat, has mixed reviews when it comes to whether-healthy-or-not discussion. While no researches to base any of the facts, this oil does have a healthy profile which can be harvested if it’s consumption is kept to a limited amount. Has a decent smoking point which makes it good for baking and sauteing purposes. It imparts a great flavor to any food it is added to and provides that buttery soft texture to the food item.
- Smoke point of 350 F
- Ideal for baking and sauteing
- Use for both flavor and texture
Coconut oil is used extensively in beauty products. Check out our post – 10 Uses of Coconut Oil
Check out our in depth post on coconut as an ingredient with an interesting recipe – Desiccated Coconut – Health benefits and featured recipe
Sesame/Gingelly Oil
With a higher smoke point, sesame oil is a great ingredient for stir frying. It works very well with high heat sauteing. Comes in many varieties – light, dark and roasted, use of each is different because of difference in their smoke points. Light sesame oil is suitable for deep frying as well. Sesame oil gives a nutty aroma as well as flavor to any food to and most of the Asian countries use it extensively as a cooking oil.
- Smoke pint of 410 F
- Great for high heat stir frying, deep frying
- Use for aroma and flavor
Grapeseed Oil
Less popular in cooking oils, grapeseed oil is very good for heart and rich in Vitamin E. It has a light taste and makes a great ingredient for mayonnaise, salad dressings and dips. It is also used in emulsifying processes of garlic, rosemary and many other spices.
- Smoke point of 420 F
- Good for mayonnaise, salad dressings, light sauteing
- Use for light flavor
Peanut Oil
Peanut oil has everything that it’s name suggests, peanut! It tastes and smells strongly of peanuts so has to be paired with foods which go well with peanuts or nuts in general. It has a fairly high smoke point is ideal for frying purposes. Asian cuisine uses peanut oil extensively for stir frying and deep frying. It is also used in making peanut butter which extends its aroma and flavor towards peanuts. It is one of those oils that goes bad very fast so should be bought in small batches and stored in a cool dark place.
- Smoke point of 440 F
- Ideal for stir frying, deep frying
- Use for aroma and flavor
Sunflower Oil
Sunflower Oil is very similar to canola/vegetable oil only with lesser bad fats and more good fat. It has no flavor of its own and has a very high smoke point. Made from sunflower seeds, it is ideal for deep frying purposes. Can be used for sauteing, stir frying as well and comes out easy on your wallet.
- Smoke point of 440 F
- Ideal for deep frying
- Use for anything as it has no aroma and no flavor
Vegetable/Canola Oil
This is most popular, easily available and cheapest of all cooking oils. Has no taste or flavor of its own and has a very high smoke point. These properties make this oil ideal for any kind of cooking that you wish for. It may be categorized as not-so-healthy oil due to high composition of bad fats and low on good fats.
- Smoke pint of 440 F
- Ideal for deep frying, sir frying, sauteing
- Use for anything as it has no aroma and no flavor
Olive Oil
This is our personal favorite and the most ideal cooking oil in many aspects. It has a extremely high smoke point which makes it great for any type of cooking like stir frying, grilling, deep frying, sauteing, etc. It can well be used in baking as well. Almost no flavor or aroma of its own, goes well with all kinds of ingredients.
- Smoke pint of 465 F
- Ideal for deep frying, sir frying, sauteing, grilling
- Use for anything as it has no aroma and no flavor
Mustard Oil
Due to high amount of erucic acid, mustard oil is a debatable topic whether or not mustard oil is good for health or not. While no studies actually prove that erucic acid in fact is not good for human consumption, this oil remains in the dilemma category. Nonetheless, many south Asian countries extensively use this oil as the main cooking oil. Mustard oil consists of high amount of mono saturated fat (the good one) and extremely high smoke point which makes it good for any kind of cooking.
- Smoke pint of 480 F
- Ideal for deep frying, sir frying, sauteing
- Use for anything as it has no aroma and no flavor
Avocado Oil
Avocado oil has the highest smoke pint among all the cooking oils making it ideal for any type of cooking. It has buttery flavor which works great when used for salad drizzles, grilling or making dressings like vinaigrette. It is one of those good for health oils which contains great amount of good fat.
- Smoke pint of 510 F
- Ideal for deep frying, sir frying, grilling
- Use for buttery texture
To sum up the basic characteristics of different oil, refer to the below guide.
With this, we have come to an end to our list of cooking oils. We hope this post provided you enough information to know which cooking oils to use and when to use. If you do like our post, please leave your thoughts below, we would love to know.
Check out more from our health section – Health Section
Health indeed is Wealth!
A | XOXO
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