A Primer on Cooking Oils

Hey everyone, it’s Karen here! Choosing a cooking oil can seem like a monumental task these days – there are so many options and considerations!  So here are some guidelines to help:

Smoke Point: The smoke point is the temperature at which an oil starts to break down and can release harmful compounds. Use oils with high smoke points for high-heat cooking (like frying or sautéing) and low smoke point oils for low-heat cooking (like drizzling over salads). Oils with higher smoke points are generally more stable and better suited for cooking at higher temperatures.

Flavor and Aroma: Consider the flavor and aroma of the oil because it can change the taste of your dishes. Lighter oils like avocado and canola oil have a milder taste, while oils like sesame and walnut oil can add a stronger, more distinct flavor.

Nutritional Profile: Look for oils that are rich in healthy fats, such as monounsaturated fats and omega-3 fatty acids. Keep in mind that an excessive intake of omega-6 fatty acids relative to omega-3 fatty acids can contribute to inflammation.

Processing Methods: Choose minimally processed oils. Cold-pressed or extra virgin oils are usually less processed and retain more nutrients and natural flavors.

Here are some examples of healthy cooking oils:

Olive Oil: Rich in monounsaturated fats and antioxidants, it's great for sautéing, roasting, and drizzling over salads.

Avocado Oil: High in monounsaturated fats, has a high smoke point, and a mild flavor, making it suitable for a variety of cooking methods.

Canola Oil: Low in saturated fat, has a high smoke point, and a mild flavor, making it versatile for cooking. It does have a higher ratio of omega-6 to omega-3 fatty acids, so you might want to use this one in moderation.

Flaxseed Oil: Rich in omega-3 fatty acids, it's best used in cold dishes, as it has a low smoke point.

Walnut Oil: Another source of omega-3 fatty acids, with a low smoke point, it has a nutty flavor and is great for drizzling over salads or other cold dishes.

Remember that no single oil is perfect for all cooking purposes, so having a variety of oils in your kitchen can help you meet different culinary needs while promoting overall health!