Guide to different cooking oils
Guide to oils
Use this guide to explore the world of vegetable oils, but don't feel limited by it; experiment with oils to find the ones you like best.
Olive oil
Pros: Repeatedly touted as the healthiest oil, olive oil is a major component of the heart-healthy Mediterranean diet.
Cons: Olive oil's strong flavour means it won't work for many dishes. Extra-virgin oil is best used in dishes with little to no cooking, as it has a relatively low smoke point and loses flavour when heated.
Tips: Extra-virgin is worth the money; it comes from the first pressing of the olives and is the highest-quality olive oil available. Virgin is next best, as it is still from the first pressing; it is less expensive because it's more acidic than extra-virgin. Anything else, such as those labelled "pure" or simply "olive oil," has probably been refined with the use of heat and/or chemicals.
Canola oil
Pros: Pearson and Smith recommend this oil for its bad-cholesterol-lowering qualities and its high levels of omega-3 fats. Canola oil's mild flavour and affordability make it a good all-round option for the kitchen.
Cons: The mild flavour that makes canola oil versatile means it won't add much flavour when you want it, such as in salad dressings. Much of Canada's canola crop is grown from genetically modified seed; consumers wishing to avoid GM crops would do best to steer clear of canola.
Tips: According to the Canola Council of Canada, canola oil is a good choice for deep fryers because it doesn't transfer flavours, although they do recommend straining the oil before reusing.
Peanut oil
Pros: Traditional in many Asian cooking traditions, whose flavours it complements, peanut oil, like canola oil, has a high smoke point and is a good choice for frying.
Cons: People with peanut allergies should steer clear of peanut oil; while most commerical peanut oil in North America is filtered to the extent that it should not cause reactions, some varieties may.
Tips: Look for high-quality, unrefined peanut oils for the best flavour.
Flaxseed oil
Pros: Derived from flaxseeds, flaxseed oil is high in heart-healthy omega-3 fats and has a strong, nutty flavour.
Cons: Flaxseed oil is highly perishable and should not be heated; store it in the fridge and use it as a condiment or ingredient in dressings, or add to dishes after cooking.
Tips: When buying flaxseed oil, look for opaque bottles that have been refrigerated.
Dark (toasted) sesame oil
Pros: Made from toasted sesame seeds, dark sesame oil has a strong flavour that makes it ideal as a seasoning for Asian dishes.
Cons: Like flaxseed oil, generally, dark sesame oil should not be used in cooking, partly because cooking destroys its flavour.
Tips: Many varieties of sesame oil are available in stores; typically, the darker the oil, the stronger the flavour.
Nut oils (walnut, almond, macadamia)
Pros: High in heart-healthy fats, nut oils are great choices for adding flavour to dishes.
Cons: Nut oils can be expensive and should not be used in cooking.
Tips: Use as a condiment or ingredient in dressings and dips where the flavour makes the most impact.
Coconut oil
Pros: The primary cooking oil in southern India, coconut oil has a mild flavour and is suitable for most foods. Supporters claim it has many health benefits: According to Brendan Brazier, author of The Thrive Diet (Penguin, 2007), coconut oil is healthy even when heated to a high temperature and contains a form of saturated fat that is easy to digest and your body quickly converts it into energy.
Cons: Coconut oil is high in saturated fat; while it is a different type of saturated fat than that found in animal products, many nutritionists believe that coconut oil is an unhealthy choice.
Tips: When buying coconut oil (also often called coconut butter), buy unrefined products, also called virgin, and avoid hydrogenated coconut oil.
Get the facts on margarine vs. butter so you can make the best choice for your family.
Page 2 of 2
