You’re probably using cooking oils daily, but are you really using them to their full potential? The way they’re used, stored, and even homemade can change the flavor of your simplest dishes.
The oils you reach for whenever you’re frying, baking, sauteing, or finishing a salad are the sort of essential ingredients you may not have been putting much thought into. Some are healthier or more flavorful than others.
So, I’ve created a guide to using the most popular oils!
Which oil is better for cooking? Various oils are better for different cooking styles. A versatile oil like extra virgin olive oil is delicious with sauteed veggies. If you’re frying, you’ll want an oil with a higher smoke point (like avocado oil).
Some are better used as an edible oil at room temperature, while others serve as a tasty base for dips and salad dressings.
Which oils are best for salads? Olive, avocado, grapeseed, and flaxseed oils all make for yummy dressings.
What is the difference in cooking oils? Cooking oils can come from plants, like ripe olives, animal fats, even synthetic processes. They’ll have unique smoke points (in other words, when a cooking oil starts to burn) and unique flavors.
The fat content in oils also sets them apart. While fats are an essential part of any diet, like a flexitarian one, you should know whether the fats in your cooking oils are saturated or unsaturated.
Quick note: Unsaturated fats are the “healthy fats,” as they’re known to reduce high cholesterol levels and provide more health benefits.
So when it comes to all of the cooking oils out there, how do you know which to choose? Here’s the lowdown on each type.
Disclaimer: links in this article may earn me a small commission if you use them to purchase a product.
Coconut Oil
Coconut oil’s popularity has soared recently. About half of the high percentage of saturated fats in coconut oil come from lauric acid, which boosts good HDL cholesterol, so it can be a healthier source of fats in moderation.
Which oil is the most stable oil? Coconut oil’s resistance to high heat and oxidation makes it one of the most stable cooking oils out there.
The flavor can be slightly nutty (unrefined) or more neutral (refined).
For high-quality, healthier coconut oil, seek out labels that describe it as unrefined, extra virgin, or cold-pressed. These will be solids in your pantry, melting as they heat up. Unrefined coconut oil is slightly more expensive—but remember, you’re paying for quality.
The smoke point on coconut oil will vary based on refinement. Refined coconut oil has a smoke point of up to 450ºF. Unrefined varieties smoke around 350-375ºF.
Coconut oil can be used to:
- Enhance flavors in sauces and curries
- Pan roast veggies
- Replace butter in baking
Olive Oil
What is the healthiest oil to cook with? Extra virgin olive oil (EVOO) is widely considered the healthiest cooking oil and is one of my own go-tos.
Olive oil is loaded up with health benefits like:
- Monounsaturated fats that lower your LDL cholesterol
- Antioxidants
- Anti-inflammatories like oleic acid
- High level of polyphenols, micronutrients packed with health benefits
Olive oil is also a key part of a Mediterranean diet. You’ll find that people who live in the Blue Zones use extra virgin olive oil most often in their cooking. Maybe that’s their secret to long lives…
The flavor profile varies, from nutty to bitter to fruity, depending on where the oil came from.
What is the difference between regular olive oil and extra virgin olive oil? Regular olive oil is a blend of pressed and processed olive oil. Extra virgin olive oil is cold pressed from pure olive paste and has had all impurities removed.
This standard of purity is why extra virgin olive oil (EOVO) is my recommendation for healthy cooking.
Extra virgin olive oil has a smoke point between 325-400ºF, depending on the quality of the oil. Some people say that it’s not healthy to cook with EVOO, but that’s not the case. Extra virgin olive oil is great to saute with up to a medium to medium-high heat, and perfectly fine for roasting vegetables.
The oil coating the vegetables raises the surface temperature of the veggies, which aids in roasting, and does not reach the ambient temperature of the oven. It works similarly to how a chicken would only reach around 175°F in a 400°F oven. Cook with EVOO whenever you’d like!
When buying EVOO, you want to make sure your oil is unrefined. Light olive oil is refined, making it less heart-healthy than EVOO. Also look for 100% extra virgin olive oil and be sure it’s authentic, as many cheaper brands are cut with lesser quality oils.
How can you know if your extra virgin olive oil is 100% real? 100% real extra virgin olive oil is slightly bitter, but has a fresh smell. Avoid words like “pure,” “light,” or other synonyms. Real extra virgin olive oil will say exactly that on the bottle, and should be bottled in glass for purity.
Be sure to read labels carefully and opt for the good stuff: there’s a huge market for fake extra virgin olive oil with slightly changed wording.
Use extra virgin olive oil to:
- Sautee your veggies
- Roast the best broccoli
- Cook eggs
- Dress salads and fancy-up dips
Olive is a great finishing oil, too. Drizzle a higher-quality EVOO as a finishing touch on your dishes.
Butter
Butter’s high saturated fat content doesn’t make it all bad, as it’s still a healthier option than the trans fats found in many margarines. Those at risk of heart disease should use it in moderation.
The flavor of your butter can be sweet or more mellow, with added freshness if it’s coming from grass-fed animals. Grass-fed butter is also more nutrient-dense, thus the higher price point.
Butter has a lower smoke point of 302°F, so it’s not suitable for high-heat cooking.
Butter is best used for:
- Baked goods
- Toppings or spreads
- Thick sauces
Ghee
Ghee, packed with vitamin A and omega fatty acids, is clarified butter. Butter is strained to remove the milk, creating ghee. It’s a common ingredient in vegetarian cooking, though it’s unfortunately not vegan.
I love that the little-to-no lactose in ghee means it’s gentler on digestion and a good dairy alternative. The flavor resembles a slightly nuttier butter taste.
Ghee’s hike smoke point of 482°F is another perk over butter, making it appropriate for high-heat dishes.
Whether you’re looking for imports from India, a top ghee producer, or local brands, read the labels. You shouldn’t see any fillers like palm oil in the ingredients. You can also purchase ghee as an oil when you’re not looking to replicate the texture of butter.
Store-bought ghee can get pricey, but you can make your own ghee without too much effort. I admit that I do mostly purchase mine, and I get it on Thrive Market at a great price.
Use it to:
- Sear a steak
- Sautee your veggies
- Fry your eggs
- Top your baked potato or bagel
- Replace butter in baking
I like to add it to my baked oatmeal for a healthy morning fat.
Avocado Oil
Avocado oil is a heart-healthy cooking oil with high levels of monounsaturated fat—that’s the good stuff that lowers cholesterol—and vitamin E. It’s light on the flavor, just as you’d expect from an avocado, with a high smoke point of 520˚F.
Which oil is best for high heat cooking? Avocado oil is one of the best oils for high heat cooking, making it a healthier alternative for deep frying, grilling, stir-frying, roasting, and searing.
The best avocado oil will come from high-quality fruits. The color of the oil should resemble an avocado when you pour it.
There’s a downside to all these benefits, though: Avocado oil does tend to be more expensive than other cooking oils.
Use avocado oil to:
- Marinate meats and veggies
- Fry in a healthier way
- Grill and saute
- Dress a salad
Macadamia Nut Oil
Milder than walnut oil’s nutty flavor, macadamia nut oil is a heart-healthy cooking oil with high levels of monounsaturated fat, vitamin E, and antioxidants.
A high smoke point of 410˚F makes the oil perfect for roasting and high-heat stir fry dishes.
Macadamia nut oil is best cold-pressed. Look for virgin or unrefined on the label for a higher-quality oil. You’ll retain the health benefits of the oil with a less-processed product.
Use macadamia nut oil to:
- Roast and stir fry veggies
- Dress slaws and salads (like my slaw recipe)
- Replace coconut oil when you want a more neutral flavor
Flaxseed Oil
Flaxseed oil is a cooking oil rich in ALA omega-3 fatty acids, including linolenic acid. Its nutty flavor but low smoke point make it perfect as a dressing or finisher rather than a cooking oil.
Check sell-by dates when buying flaxseed oil because it spoils quite quickly. It’s typically sold in smaller quantities and can be expensive if used daily.
Use flaxseed oil to:
- Dress a salad
- Swap out other oils in dips and sauces
- Bump up nutritional content on your morning smoothie
Sesame Oil
Sesame oil’s anti-inflammatory properties, antioxidants, and heart-healthy fats make it an excellent addition to your pantry and to your wellness plan. The flavor of regular sesame oil is relatively neutral. If you want to add a nutty sesame taste, you can opt for the toasted variety.
A higher smoke point of 410˚F makes it useful in recipes calling for high temperatures, and many Asian dishes employ this oil for texture and flavor.
When shopping for sesame oil, the type will determine the color. Regular sesame oil is light in color and flavor and very common in Asian cooking, and can be used on skin, too. Toasted sesame oil is a dark brown color, with concentrated flavor used in many sauces and dressings.
Most home chefs buy small quantities of sesame oil due to its higher cost.
Use sesame oil in:
- Sautes and stir fry
- Asian dishes, especially when paired with ginger and soy sauce
- Marinades
This recipe for Spicy Garlic Edamame really lets the toasted sesame oil shine.
Fun oil fact: non-toasted sesame oil is the traditional oil used in oil pulling, an ancient Ayurvedic practice that supports good oral health. Toasted sesame oil is reserved for culinary dishes.
Grapeseed Oil
Grapeseed oil is high in polyunsaturated fats and vitamin E, making it a healthier alternative to safflower oil. Its neutral flavor is good for high-heat cooking, as it has a smoke point of 420˚F.
High-quality grapeseed oil is expeller-pressed, which just means the extraction was chemical-free. Due to its lack of pollutants, it can cost up to double what you’ll pay for cheaper canola or vegetable oils.
Use grapeseed oil for:
- Grilled and sauteed veggies
- High-heat stir fry
- Salad dressings
Animal Fats (Tallow, Lard, Bacon Fat)
Animal fats such as tallow, lard, and bacon fat have a high amount of saturated fat. In moderation, high-quality animal fats can be an exciting addition to your cooking routine.
The flavor of each will depend on the quality of life of the animal it came from. The smoke point varies: 325° for tallow, 374° for lard, and 420ºF for tallow.
The best animal fats will come from high-quality animal sources: organic, grass-fed animals with no added antibiotics or hormones that have been humanely raised. The cost will vary based on the source.
Use animal fats to:
- Replace butter in your baking (some bakers swear by lard in their pie crusts)
- Roast veggies
- Add a bacon flavor to heart dishes
3 Cooking Oils to Avoid
Avoid: Canola, vegetable, and soybean oils are often denatured, a form of food processing that I talk about in my book, The Health Habit.
- Canola oil is highly processed with synthetics that allow it to have a longer shelf life, with a higher omega-6 to omega-3 ratio that can increase inflammation in your body.
- Vegetable oil contains unsaturated fats that can oxidize when heated, leading to possible inflammation and the release of free radicals.
- Soybean oil is hard on your digestion and tends to oxidize, causing inflammation. A recent study also showed a link between soybean oil and changes in the brain chemistries of mice, which isn’t good news.
These are the top 3 oils to skip over when choosing your next cooking oil.
What is the cheapest cooking oil? Canola oil is the cheapest cooking oil in the United States. Vegetable and soybean oil are also inexpensive, but that doesn’t make these oils the best option in the kitchen.
Make Your Own Flavored Cooking Oils
Flavored cooking oils can be a delicious addition to a dressing or marinade and make for a sophisticated gift. You don’t even need to pay a premium for them if you know how to make your own.
To make your own flavored cooking oil:
- Gather up your ingredients. Oil can be infused with the flavors you like: fresh or dried herbs, chiles, garlic, or citrus.
- Gently heat your cooking oil of choice in a saucepan. Mine would be olive oil.
- Remove your oil from heat, and add your herbs, spices, etc.
- Let your mixture steep until you smell those fragrances. The longer your infusers sit in the oil, the stronger the flavor will be.
- Strain and store your oil in a jar or other airtight container.
Note: The shelf life of your flavored oil will depend on the infuser. Oils with fresh herbs, garlic, and vegetables should be used within a few weeks.
How to Store Your Cooking Oils
As a general rule of thumb, your cooking oils should be stored away from heat, air, and light. Sitting at room temperature in a dark pantry is a perfect location for most oils.
However, flaxseed and sesame oil should be stored in the fridge.
Improper storage can impact the freshness, benefits, and overall taste of your cooking oils. When in doubt, take a whiff out of that bottle. If you’re noticing a funny smell, your oil has likely gone bad.
Here’s the Right Way to Throw Away Used Cooking Oil
Pouring used cooking oil down the drain can cause clogs as it hardens. So, what’s the right way to throw away used cooking oil?
- Cool the oil before making any sudden moves.
- Pour it into a bag or sealed container. The container it came in is a good option.
- Seal your container and toss it in the trash.
Some recycling centers will accept used cooking oil as a more sustainable option. Worldwide, cooking oils are being used in new, more environmentally-friendly ways, like biodiesel and animal feed.
I hope this guide has shed some light on when to use each of those cooking oils in your pantry.
What’s your favorite daily cooking oil? Share it in the comments section below.
Sources
- An overview of the modulatory effects of oleic acid in health and disease.
- Dysregulation of hypothalamic gene expression and the oxytocinergic system by soybean oil diets in male mice.
- Avocado oil: characteristics, properties, and applications
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