Today I Learned...

Key Takeaways:
  • There are several types of healthy cooking oils on the market, but not all of them will give you good results in your recipes
  • Healthy cooking oils are out there. You just have to know how to shop for them

here are so many cooking oils out there that it can be hard to know which ones are best for your health.

When it comes to cooking, you want to make sure that you're using the right oil for your dish and avoiding any that might be harmful to your health.

Here's a breakdown of some of the most popular cooking oils, along with their pros and cons:

Olive oil

This is one of the best choices for your health because it's low in saturated fat and high in monounsaturated fat. It can also help lower your risk for heart disease and stroke.

However, it doesn't have a high smoke point (which means it's not ideal for high-heat cooking), so be careful not to burn your food when using it.

Canola oil

This vegetable oil is also low in saturated fat but high in omega-6 fatty acids—which can cause inflammation in some people—and trans fats (which should be avoided altogether).

It has a higher smoke point than olive oil and is therefore better suited for high-heat cooking methods like frying or sautéing at high temperatures.

Sunflower oil

Sunflower oil is a great choice for cooking because it has a high smoke point, is inexpensive and contains vitamin E.

You can use sunflower oil in place of other vegetable oils when you are frying or sautéing foods because it has a high smoke point (425 degrees Fahrenheit). This means that it won't burn as easily as other types of cooking oil, which can cause damage to your food and reduce taste. Sunflower oil also has a mild flavor that does not overpower the taste of foods.

It’s important to note that this type of oil isn’t ideal for baking because it doesn't always give baked goods the same texture as other oils would; however, if you want an inexpensive way to cook your favorite dishes at home then sunflower may be the way forward!

Avocado oil

Avocado oil is rich in monounsaturated fats, which are known for their ability to reduce inflammation and improve heart health. It also has a mild flavor similar to olive oil, but with a softer texture.

Avocado oil has a high smoke point, so it's not great for cooking at high temperatures (like sautéing). Because it's made from avocados, it may also turn brown when exposed to air or heat—so keep this in mind if you're using avocado oil for sautéing or frying foods that might brown easily (like onions).

Extra-virgin olive oil

Extra-virgin olive oil is the highest quality olive oil you can buy. It's made from the first pressing of olives, which yields a purer, less acidic product than other varieties. Because it has not been exposed to chemicals or heat processing, extra-virgin olive oil retains its natural taste and aroma.

Extra-virgin olive oils are graded according to their acidity level, with lower acidity being better for health reasons (see below). A high degree of acidity causes an acrid taste in some extra virgin oils; this is why many people prefer the milder tasting refined and blended varieties that have undergone further processing steps after extraction from olives—but these processed products lack some of the valuable components found in unrefined extra virgin oils such as polyphenols and antioxidants.

Walnut oil

Walnut oil is a rich, thick liquid made from the seeds of the walnut tree. It has a long shelf life and can be stored in your pantry at room temperature for up to two years.

It contains omega-3 fatty acids, which are known for their anti-inflammatory properties. Omega-3s can help reduce swelling and pain caused by arthritis or injury to muscles and joints. They may also help prevent heart disease by lowering blood cholesterol levels.

Walnuts themselves are rich in Vitamin E: one ounce (28 grams) contains 13 percent of your daily recommended intake! Vitamin E protects cells against free radical damage by helping them produce antioxidants within their own bodies. Like most nuts, walnuts are also good sources of B vitamins like thiamine, riboflavin and niacin—all important nutrients that help maintain healthy brain function as well as normal metabolism (the way your body breaks down food into energy).

Flaxseed oil

Flaxseed oil is an excellent source of omega-3 fatty acids, which can be helpful in reducing inflammation. Flaxseed oil contains alpha-linolenic acid (ALA), one type of essential fatty acid. It's also rich in antioxidants and phytochemicals that may benefit health.

Flaxseed oil can be used in dressings and sauces, but it should not be used uncooked since it's susceptible to oxidation when heated. The flavor is more mild than other cooking oils, making it a good choice for stir fries or sauteeing veggies at low temperatures. Because flaxseed oil has a high smoke point (410°F), it's great for adding to stir fries before frying or sauteing meats at high heat without burning the oil first, so long as you don't overdo it!

Healthy cooking oils are out there. You just have to know how to shop for them.

Remember, cooking oils can be a great healthy alternative to butter. The key is to know how to shop for them and how much of your daily calories you should be consuming at once. It’s also important to know what type of oil will work best with certain recipes so that your dish comes out just right!

Learn more:

Nov 27, 2022

Classes by:

Pam Penney

View All
Drawing for Beginners