Different Types of Cooking Oils and What One Should I Be Using

When it comes to cooking, the type of oil you use can make a massive difference, not just in flavor, but also in your health. There are so many options in the shops and sometimes it can be overwhelming to choose the best one. So let’s look into them, which is the best for cooking at different temperatures, their benefits, and most importantly the healthiest option for you.

So let’s start with the most popular:

Extra Virgin Olive Oil:

–  Smoke Point = 191 degrees centigrade

–  Calories per 1 tablespoon / 14g: 119 calories, 14g fat, 2g saturated fat, 10g monounsaturated fat, and 1.5g polyunsaturated fat

– Best For: Salads, sauteing, and drizzling over dishes

–  Health Benefits Include = Rich in monosaturated fats (especially oleic acid), high in antioxidants, including polyphenols, anti-inflammatory properties, supports heart health, and reduces the risk of chronic diseases

A massive staple part of the Mediterranean diet, is one of the healthiest oils, and is perfect for low to medium-heat cooking Avocado Oil:

–  Smoke Point = 271 degrees centigrade

–  Calories per 1 tablespoon / 14g: 124 calories, 14g fat, 2g saturated fat, 10g monounsaturated fat, and 2g polyunsaturated fat

–  Best For: High-heat cooking like roasting or frying

–  Health Benefits: High in heart-healthy monounsaturated fats, rich in vitamin E and lutein (great for eye health), and supports healthy cholesterol

–  Avocado oil is one of the healthiest options when cooking in a high-heat Coconut Oil

–  Smoke Point: 177 degrees centigrade

–  Calories per 1 tablespoon / 14g: 121 calories, 13.5g fat, 11.2g saturated fat, 0.8g monounsaturated fat, and 0.2g polyunsaturated fat

–  Best For: Baking, light sauteing, or adding to smoothies

–  Health Benefits: High in saturated fats, particularly medium-chain triglycerides (MCTs)- which may boost metabolism, and antimicrobial properties

Coconut oil should be used in moderation due to its saturated fat content but is perfect for when you want a coconut flavour in your baking

Grapeseed Oil

–  Smoke Point: 216 degrees centigrade

–  Calories per 1 tablespoon / 14g: 120 calories, 14g fat, 1.3g saturated fat, 2.5g monounsaturated fat, and 9.5g polyunsaturated fat

–  Best For: Stir-frying, sauteing, and salad dressings

–  Health Benefits: High in polyunsaturated fats and contains vitamin E and antioxidants

Is a light oil with a neutral flavour but needs to be used in moderation due to its omega-3 content Sesame Oil

–  Smoke Point: 210 degrees centigrade

–  Calories per 1 tablespoon / 14g: 120 calories, 14g fat, 2g saturated fat, 6g monounsaturated fat, and 6g polyunsaturated fat

–  Best For: Stir-frying, drizzling over dishes, and Asian cuisine

–  Health Benefits: Contains heart-healthy monounsaturated fats and rich in antioxidants like sesamol and sesamin

Toasted sesame oil adds a delicious flavour to dishes, while light sesame oil is better for cooking at high temperatures Sunflower Oil:

–  Smoke Point: 232 degrees centigrade

–  Calories per 1 tablespoon / 14g: 120 calories, 14g fat, 1.5g saturated fat, 3g monounsaturated fat, and 9g polyunsaturated fat

–  Best For: Frying and baking

–  Health Benefits: High in vitamin E and low in saturated fats

Refined sunflower oil is good for high-heat cooking but it’s high in omega-6 fatty acids so balance it with omega-3 rich foods Recent studies have shown that having seeded oils arent overly healthy for you due to the amount of refining they have to go through to get their desired state. Seeded oils are often extracted from the seeds of various plants, often using high-heat and chemical solvents (like hexane) in conventional processing. They’re most commonly used in processed food due to their neutral taste and high smoke points. They also contain high levels of trans-fat which can be damaging to heart health. So it’s best to keep these oils to a minimum and stick to using avocado and extra-virgin olive oil to stay all-around healthy. Has this made you view the oils you cook with differently? Are you going to make a change?

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