It’s important to consider the various kinds of cooking oils when shopping for them. Cooking oils contain various types and amounts of fatty acids. Fat is an essential macronutrient that can support overall health. Certain types can be harmful, especially in excess amounts.2
Other things to keep in mind when you’re shopping for cooking oils include:
- Flavor: Some oils have a more distinctive flavor than others. Sesame oil has a rich, nutty taste that pairs well with some recipes but can overpower others. Choose avocado or olive oil if you’d like a more mild taste.
- Price: Unrefined oils, such as high-quality olive and avocado oil, tend to be pricier than more refined oils. There are many affordable avocado and olive oil options on the market. It’s best to shop around until you find a product that suits your budget.
- Smoke point: It’s best to keep a range of oils in your kitchen for different cooking methods. The smoke point is the temperature at which cooking oils become unstable. An oil oxidizes and releases harmful free radicals when it reaches its smoke point.
Olive oil is an excellent choice for most low-to-moderate-heat cooking methods and can also be used as a finishing oil. Most olive oil products have a shelf life between 12 and 18 months, but it’s best to check the bottle for exact “best by” dates.
Avocado oil. You can purchase unrefined or refined avocado oil, the latter of which is best for high-heat cooking methods. Avocado oil has a high smoke point of about 482 degrees Fahrenheit.
Unrefined sesame oil has a smoke point of 350 degrees Fahrenheit, while refined sesame oil has a smoke point of 450 degrees Fahrenheit. Sesame oil has a nutty and earthy flavor and is popularly used in Asian dishes, like stir-fries and noodle dishes.
Research has shown that safflower oil is high in linoleic acid, which can help prevent coronary artery disease. Linoleic acid can reduce body fat, weight, and insulin resistance. Safflower oil is also a rich source of vitamin E. This oil can be unstable at high temperatures, such as those used for deep frying.15 Safflower oil has a neutral flavor that’s best in marinades and sauces.
Is Cooking Spray Bad for You?
Cooking spray uses butane, isobutane, and propane to propel the oil out of the can. These chemicals can be toxic in large amounts. The Food and Drug Administration (FDA) has found that cooking spray isn’t bad for you if you use it in moderation.
Prioritize healthy fats, such as olive, avocado, and sesame oil. You’ll want to avoid or limit less healthy cooking oils, such as soybean, corn, and canola oil. Choosing healthier oils whenever possible and being aware of smoke points can protect your health and improve the quality and flavor of food.
By Jillian Kubala / Health
