Cooking oils play an important role in overall cooking experiences in the culinary world. They are an essential staple in many of our favorite dishes, from salad dressings to stir-fried, grilled or fried foods.
Choosing the best cooking oil can be a difficult task due to the many options available, so understanding the properties and benefits of different oils is essential to making healthier recipes.
In this post, we have compiled a list of the best healthy cooking oils.
1. Avocado oil
Avocado oil is made from avocados and has a mild flavor and a high smoke point. It has one of the highest levels of monounsaturated fats among cooking oils, second only to olive oil.
It is also low in polyunsaturated fat. Compared to other vegetable oils, avocado oil has a higher saturated fat content.
Avocado oil is excellent for high heat roasting, frying and baking. It is also used as a finishing oil in salad dressings and marinades.
2. Coconut oil
Made from the fruit of the coconut palm tree, coconut oil has been touted as a better alternative to butter.
It contains a high proportion of saturated fat and has a unique flavor and aroma. Coconut oil has a high smoke point, making it suitable for high-temperature cooking methods like frying, grilling, and baking. It is also commonly used in dairy-free and vegan recipes as a substitute for butter.
3. Olive oil
Olive oil is a popular oil used for cooking. Olive oil is derived from olives and is available in various grades, including extra virgin, virgin, and regular (or pure) olive oil.
Extra virgin olive oil comes from the first pressing of the olives. This results in an oil that has more of a fruity flavor and aroma, and is less processed, meaning it is considered “unrefined.” It has a rich flavor and is suitable for salad dressings, sauces, and simmering. Extra virgin olive oil is rich in monounsaturated fats and polyunsaturated fatty acids.
Virgin olive oil is also made from the first pressing, but it has a somewhat lower quality and flavor. Regular olive oil is a blend of virgin and refined oils and has a milder flavor. It is suitable for sautéing and baking at a moderate temperature. Because olive oil has a lower smoke point than other oils, it is suitable for cooking over low and medium heat.
Olive oil is also rich in antioxidants called polyphenols, which, according to some evidence, may improve heart health.
4. Peanut oil
Peanut oil is made from peanuts and is often referred to as peanut oil. Its mild, nutty flavor and high smoke point make it ideal for frying, sautéing, and sautéing.
Among cooking oils, peanut oil has the highest monounsaturated fat content, about half (49 percent).
Peanut oil can withstand high temperatures and is a good choice for cooking Asian-inspired meals and stir-fries, according to food experts.
5. Canola oil
Canola oil is extracted from the seeds of the canola plant, a type of rapeseed. It is a widely used cooking oil and an important staple in homes due to its neutral flavor and high smoke point.
Canola oil contains a healthy mix of monounsaturated and polyunsaturated fats, including omega-3 fatty acids, and is low in saturated fat.
It can be used in a variety of ways, including frying, baking, sautéing, and salad dressings.
6. Sesame oil
Sesame oil is derived from sesame seeds. It has a distinctive flavor and a relatively high smoke point (even unrefined), making it popular in Asian cooking and culinary settings.
It also adds a nutty flavor to foods like stir-fries and is ideal in small amounts because a little sesame oil provides a lot of flavor.
Sesame oil is also available in toasted varieties, but keep in mind that this means the flavor is amplified and some of the nutritional value may be altered.
Toasted sesame oil is best used as a finishing oil and is designed to be drizzled in small amounts on top of a meal rather than used in the cooking process.
