![\"Woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2016\/08\/Types-of-Cooking-Oil.600.pour_.jpg\" "\\"\\"")
<\/p>\nFlaxseed, walnut, olive, peanut, avocado \u2014 with so many types of cooking oil on supermarket shelves, how do you know which one you should choose for your saut\u00e9s and stir-fries?<\/p>\n
To help you make sense of the options, we\u2019ve put together a straightforward guide to the various types of cooking oil \u2014 so you\u2019ll know exactly which oil to grab the next time you\u2019re working your kitchen magic.<\/p>\n
First things first: All cooking oils are high in calories and fat, delivering about\u00a0120 calories and 14 grams of fat\u00a0per tablespoon.<\/p>\n
However, they differ in their balance of saturated fat, monounsaturated fats (MUFAs), and polyunsaturated fats (PUFAs).<\/p>\n
MUFAs and PUFAs are both considered\u00a0healthy fats.<\/p>\n
(Omega-3 and omega-6 fatty acids are polyunsaturated fats, while omega-9 fatty acids are monounsaturated fats.)<\/p>\n
However, research suggests monounsaturated fats, in particular, may\u00a0support heart health, so MUFA-rich oils will likely be your healthiest option \u2014 though moderation is still key.<\/p>\n<\/p>\n
Here are the top options:<\/p>\n
Avocado oil boasts both vitamin E and\u00a0heart-healthy phytosterols, says\u00a0Elle Penner, R.D. Around\u00a071 percent of its fat content\u00a0comes from MUFAs.<\/p>\n
Avocado oil has a high smoke point, which makes it a great option for high-heat cooking, like stir-frying and searing meat \u2014 but it also works well in salad dressings, dips, and marinades.<\/p>\n
A\u00a0tablespoon of extra virgin olive oil\u00a0contains 10 grams of monounsaturated fatty acids, or around 73 percent of the total fat content.<\/p>\n
This is the healthiest option when it comes to olive oil,\u00a0as it\u2019s not refined.<\/p>\n
Extra virgin olive oil has excellent flavor and a smoke point\u00a0around 410 degrees \u00b0F, making it an excellent option for dressings or for moderate-heat cooking (such as a saut\u00e9).<\/p>\n
Like EVOO, regular\u00a0olive oil\u00a0has around 10 grams of MUFAs per tablespoon, along with vitamins E and K.<\/p>\n
And with a slightly higher smoke point than extra virgin olive oil \u2014 typically\u00a0around 420 degrees\u00a0\u00b0F\u00a0\u2014 it can hold up to high-heat cooking.<\/p>\n
When choosing an olive oil, be aware that olive oils labeled \u201clight\u201d are light in color, not in calories.<\/p>\n
Opt for \u201cvirgin\u201d or \u201cpure\u201d olive oils, which are more refined and will tolerate more heat.<\/p>\n
<\/p>\n
Avocado and olive oils are both MUFA-rich cooking oils with a mild flavor, making them healthy and versatile options.<\/p>\n
However, you may be wondering how the other types of cooking oil stack up \u2014 especially if you\u2019re working with a recipe that calls for a specific type of cooking oil.<\/p>\n
Here\u2019s the rundown.<\/p>\n
Safflower oil is another good all-purpose cooking oil. Each\u00a0tablespoon of safflower oil\u00a0contains 10.5 grams of MUFAs (around 75 percent of its total fat content) and 1.8 grams of PUFAs, along with vitamin E.<\/p>\n
With a smoke point between 450 and 510 degrees\u00a0\u00b0F, it\u2019s suitable for high-heat cooking, and its flavor pairs especially well with chicken and pasta dishes.<\/p>\n
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<\/p>\n
Each tablespoon of peanut oil\u00a0has around 6.5 grams of MUFAs, 4.5 grams of PUFAs, and 2.4 grams of saturated fats, along with some vitamin E.<\/p>\n
\u201cPeanut oil is super-flavorful and good for high-heat cooking, especially for Asian stir-fry dishes and cooking and frying fish,\u201d Penner says.<\/p>\n
You can also use it for baking and saut\u00e9s.<\/p>\n
Almond oil has 9.79 grams of MUFAs\u00a0per tablespoon.<\/p>\n
It\u2019s also a source of omega-6 fatty acids, which may be\u00a0beneficial for heart health\u00a0\u2014 but they should be consumed in moderation and balanced with plenty of omega-3 fatty acids.<\/p>\n
Almond oil has a high smoke point \u2014\u00a0around 430 degrees\u00a0\u00b0F\u00a0\u2014 that makes it suitable for high-heat cooking, and its distinct flavor also makes it great for enhancing desserts or drizzling over salads.<\/p>\n
Sesame oil has a balance of monounsaturated and polyunsaturated fatty acids \u2014 around\u00a05.5 grams of MUFAs and 5.8 grams of PUFAs\u00a0per tablespoon.<\/p>\n
Popular in Asian cuisines, full-flavored sesame oil has a smoke point\u00a0between 350 and 450 degrees \u00b0F, making it suitable for low-heat cooking and sauces.<\/p>\n
(Unrefined sesame oil is less heat-tolerant than semi-refined sesame oil.)<\/p>\n
Keep it refrigerated, as it can oxidize.<\/p>\n
Extracted from grape seeds,\u00a0a tablespoon of grapeseed oil\u00a0has 10 grams of MUFAs \u2014 about 73 percent of its fat content.<\/p>\n
Its smoke point of 485 degrees \u00b0F makes it well-suited to oven cooking and saut\u00e9s.<\/p>\n
However, it goes rancid quickly, so make sure to store it in the refrigerator.<\/p>\n
Coconut oil contains\u00a0medium-chain triglycerides\u00a0(MCTs) that may help to increase energy expenditure (the total number of calories you burn in a day).<\/p>\n
However, it\u2019s high in saturated fat \u2014 a\u00a0tablespoon of coconut oil\u00a0has 11.6 grams of saturated fats, or about 83 percent of its total fat content, so use it in moderation.<\/p>\n
Coconut oil also has a relatively low smoke point of\u00a0350 degrees \u00b0F, so it\u2019s best as a substitute for butter or shortening in low-heat baking, light saut\u00e9ing, or sauces.<\/p>\n
A few types of cooking oil tend to go rancid quickly or have a low smoke point that makes them unsuitable for cooking.<\/p>\n
Be mindful that the production methods of each type of cooking oil will also factor into the health equation.<\/p>\n
Penner recommends choosing \u201ccold-pressed\u201d or \u201cexpeller-pressed\u201d oils when possible. These can be pricier but yield a cleaner, purer, and more nutritionally-intact oil.<\/p>\n
![\"Flax](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2016\/08\/Types-of-Cooking-Oil.600.flaxseed.jpg\" "\\"\\"")
<\/p>\n
\u201cFlaxseed oil is a great source of omega-3 fatty acids,\u201d Penner says.\u00a0One tablespoon of flaxseed oil\u00a0has 2.58 grams of MUFAs and 9.5 grams of PUFAs.<\/p>\n
However, because of its high concentration of alpha-linolenic acid (a PUFA), this seed-based oil doesn\u2019t tolerate heat well.<\/p>\n
Flaxseed oil\u00a0oxidizes quickly\u00a0and has a low smoke point, so keep it refrigerated and save it for salad dressings, dips, and marinades.<\/p>\n
One of the most delicate oils, nutty-flavored walnut oil has a low smoke point and shouldn\u2019t be heated.<\/p>\n
It\u2019s a great source of omega-3 fatty acids, says Penner, and is good in pesto or homemade salad dressing. Keep refrigerated.<\/p>\n
Canola oil is an all-purpose oil with 8.8 grams of MUFAs and 3.9 grams of PUFAs\u00a0per tablespoon.<\/p>\n
With a neutral flavor and smoke point of\u00a0400 degrees \u00b0F, it can be used for saut\u00e9s, baking, browning, pan-frying, and stir-frying.<\/p>\n
However, solvent-expelled oils, like canola oil, \u201ctend to be highly refined, which negatively impacts nutritional quality,\u201d Penner says.<\/p>\n
They\u2019re also extracted from the plant using chemicals, some of which may remain in the oil.<\/p>\n
You\u2019ll often find soybean oil under another name: Pure vegetable oil is often 100% soybean oil, which is cheap to produce and mostly made from soybeans that have been genetically modified.<\/p>\n
A\u00a0tablespoon of soybean oil\u00a0has around 3.2 grams of MUFAs and 8 grams of PUFAs per serving, along with 2.2 grams of saturated fats.<\/p>\n
With a smoke point of\u00a0450 degrees \u00b0F, soybean oil is suitable for baking, saut\u00e9s, and sauces.<\/p>\n
\u201cA diet that includes a variety of quality oils with saturated, monounsaturated, and polyunsaturated fats will offer the most nutrition and health benefits,\u201d Penner says.<\/p>\n
However, there\u2019s one type of cooking oil you should ideally avoid:<\/p>\n
Palm oil is one of the most commonly used vegetable oils in the world, but the World Health Organization (WHO) notes that it may have a negative impact on\u00a0overall health and the environment.<\/p>\n
Palm oil\u2019s high smoke point makes it suitable for frying, but Penner cautions that it\u2019s \u201chigh in palmitic acid, which is associated with increased risk of heart disease.\u201d<\/p>\n
If you want to avoid it, check labels of packaged and processed foods, where it\u2019s increasingly used as a replacement for artificial trans fats.<\/p>\n
In addition to nutrition and flavor, an oil\u2019s smoke point \u2014 the temperature at which it starts to smoke and break down \u2014 helps determine whether you\u2019ll use it for high-heat searing and frying, or save it for no-cook dressings and drizzling over finished dishes.<\/p>\n
If your oil does start smoking, throw it out to avoid toxic fumes and byproducts.<\/p>\n
TYPES OF COOKING OIL<\/strong><\/td>\n| SMOKE POINT<\/strong><\/td>\n<\/tr>\n | Avocado oil (refined)<\/td>\n | 520\u00b0F<\/td>\n<\/tr>\n | Safflower oil<\/td>\n | 450-510\u00b0F<\/td>\n<\/tr>\n | Grapeseed oil<\/td>\n | 485\u00b0F<\/td>\n<\/tr>\n | Peanut oil (refined)<\/td>\n | 450\u00b0F<\/td>\n<\/tr>\n | Soybean oil<\/td>\n | 450\u00b0F<\/td>\n<\/tr>\n | Almond oil<\/td>\n | 430\u00b0F<\/td>\n<\/tr>\n | Canola oil<\/td>\n | 400\u00b0F<\/td>\n<\/tr>\n | Sesame oil<\/td>\n | 350-450\u00b0F<\/td>\n<\/tr>\n | Olive oil<\/td>\n | 420\u00b0F<\/td>\n<\/tr>\n | Extra virgin olive oil<\/td>\n | 410\u00b0F<\/td>\n<\/tr>\n | Coconut oil<\/td>\n | 350\u00b0F<\/td>\n<\/tr>\n | Walnut oil<\/td>\n | 320-400\u00b0F<\/td>\n<\/tr>\n | Flaxseed oil (refined)<\/td>\n | 225\u00b0F<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Source:\u00a0Culinary Nutrition: The Science and Practice of Healthy Cooking<\/p>\n Cooking Oil Storage Tips<\/h2>\nCooking oils are sensitive to light, air, and heat, so be sure to store them in cool, dark places such as a cupboard away from the stove.<\/p>\n Does your oil smell or taste bitter or otherwise \u201coff\u201d? Don\u2019t try to stretch it \u2014 the nutrient value of oils decrease when they go rancid.<\/p>\n Delicate varieties \u2014 such as walnut, flaxseed, and grapeseed \u2014 go rancid more quickly and should be kept in the fridge.<\/p>\n Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" Flaxseed, walnut, olive, peanut, avocado \u2014 with so many types of cooking oil on supermarket shelves, how do you know which one you should choose for your saut\u00e9s and stir-fries? To help you make sense of the options, we\u2019ve put together a straightforward guide to the various types of cooking oil \u2014 so you\u2019ll know […]<\/p>\n","protected":false},"author":1,"featured_media":2759,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2758"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2758\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2759"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |