With so many oils available and the contradictory claims made about their health benefits, it cannot be easy to know which oil is best for what type of cooking!
Our nutritionist, Chrissy, is here to help you understand the differences between the oils, the best oil to use when cooking, and the best oil to use with different cooking methods.
What is avocado oil?
Pressing the pulp and then separating the oil from it produces extra virgin avocado oil that is unrefined.
Is avocado oil healthy? Avocado oil contains monounsaturated fatty acids that are heart-healthy and are relatively low in polyunsaturated fatty acids. It also contains fat-soluble vitamins D, E, and A.
Use avocado oil for cooking: Avocado oil has a high smoking point and can be used to cook. It is ideal for grilling, pan-frying, and roasting. The mild flavor makes it perfect for drizzling on salads and vegetables.
Canola oil is a type of oil.
Canola oil, which is made from specially bred rapeseeds and has a mild taste, is light-coloured.
Canola Oil is healthy? Canola oils are high in monounsaturated fats, omega-three fatty acid ALA, and phytosterols, which help to reduce cholesterol absorption. This oil is processed and contains natural trans fats. It is also often made from genetically modified plants.
Use canola oil for cooking: it is used more often to sauté and fry than to drizzle or dress salads.
What is coconut oil?
Coconut oil is obtained from mature coconut meat and has a distinctive coconut flavor.
Does coconut oil have health benefits? Opinions are divided on the subject. Some claim that its high lauric content could potentially lower blood cholesterol. Some claim that its high saturated fat content (over 90%) is harmful to health and increases LDL cholesterol. Coconut oil doesn’t have the same amount of evidence as other oils like olive oil. Further scientific research is needed to gain a better understanding.
Coconut oil is a substitute for butter in baking and cooking. It is suitable for cooking at high temperatures, like stir-frying.
What is extra virgin Olive Oil?
Extra virgin olive oils are the best quality olive oils made from the first pressing.
Does extra virgin oil have health benefits? Excess pure olive oils are a great source of monounsaturated fats, which help to protect the heart. They’re also a key ingredient in the Mediterranean diet. It is rich in phytochemicals, which may reduce the risk of cancer, heart disease, and type 2 diabetes.
Use extra virgin olive oils in cooking. Extra Virgin Olive Oil is perfect for salad dressings, marinades, or drizzling on bread. Extra pure olive oil can be heated to 210oC without smoking. This makes it suitable for baking. Remember that antioxidants will start to diminish once heated.
What is peanut oil?
Peanut oil, which is made from peanuts, has a distinctive nutty taste and is most commonly used in Asian cuisine.
Is Peanut Oil Healthy? Although primarily monounsaturated, peanut oil contains more saturated fats than olive or macadamia oils.
Use peanut oil for cooking: It’s ideal for cooking at high temperatures, such as stir-frying or shallow frying.
What is macadamia oil?
The macadamia oil is obtained from the macadamia nuts and has a delicious, nutty flavor. The low polyunsaturated fatty acid content of the oil makes it stable and does not require refrigeration.
Does macadamia oil have health benefits? It is one of the best sources of monounsaturated fats (up to 85%). It is also high in oleic acids, a monounsaturated fat linked to a reduced risk of heart disease.
Macadamia Nut Oil in Cooking: It is highly versatile and works well in Asian dishes, sweet, savory, or salad dressings. The oil can be heated up to high temperatures.
What is the difference between olive oil and rice bran oil?
It is unique in that rice bran oil contains a similar amount of monounsaturated, polyunsaturated, and saturated fats. This is more than canola or olive oil. The plant sterol oryzanol is also present in rice bran oil. This helps block cholesterol absorption.
Use it for cooking: Due to its high smoke point, it is ideal for grilling and frying on high heat.
What is vegetable oil?
Vegetable oil, which is stable and mild in taste and relatively inexpensive, is often made by blending canola and soybean oils.
Is it healthy to use vegetable oil? You don’t really know what vegetable oil is made of. Check the label of each brand to compare the saturated fats.
