Ten Very Good Cooking Oils
June 3, 2009 by Jill McKeever
After coming home from the farmers’ market, you have all that fresh produce to prepare. Do you have the right oils for cooking a healthy meal? Are you curious how to use those other oils you see on the grocer’s shelves?
Choosing the right oil to go with a particular cooking method is IMPORTANT. Some oils are good for high heat cooking, while others are better for drizzling over soups and salads and nothing more.
According to the American Diabetes Association, American Dietetic Association, and the National Institute of Health, here’s a good guide to the healthiest cooking oils.
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Walnut Oil: Good source of omegas 3s; suitable for baking, sauteing at low to medium-high heat, or drizzled on a salad.
(400ºF smoke point)(polyunsaturated)
Flaxseed Oil: Good source of omegas 3s; should NOT be used for cooking over heat; stir into dishes after heating, or use in salad dressings.
(225ºF smoke point)(polyunsaturated)
Canola Oil: Use in baking, sauteing, stir-fry, and in salad dressings.
(425ºF smoke point)(monounsaturated)
Olive Oil: Good for light sauteing, sauces, and dressings.
(325ºF smoke point) (monounsaturated)
Peanut Oil: Good for light sauteing, sauces, and dressings.
(350ºF smoke point)(monounsaturated)
Almond Oil: Good for HIGH heat cooking, sauteing, or frying. Flavor also works well in desserts.
(495ºF smoke point)(monounsaturated)
Avocado Oil: Good for high heat cooking, sauteing, or frying, and in salads.
(510ºF smoke point) (monounsaturated)
Safflower Oil: Good all-purpose oil; high heat cooking, sauteing, or frying.
(450ºF smoke point) (polyunsaturated)
Sunflower Oil: Good for high heat cooking, sauteing, or frying.
(460ºF smoke point)(polyunsaturated)
Corn Oil: Good for light sauteing and sauces.
(320ºF smoke point)(polyunsaturated)
