By Toby Amidor, MS, RD, CDN
Q: Some of my clients have mentioned the wide variety of cooking oils on the market now. Can you tell me what some of them are and in what types of recipes they can be used?
A: Olive and canola oils have been the go-to healthful options for many years, but markets now are seeing an influx of various additional cooking oils. Understanding the basics can help practitioners educate clients on appropriate uses and cooking techniques.
Factors to Consider
Several components determine the best oil for your clients’cooking needs. First is smoke point, which refers to the oil’s tolerance to heat. Oils with a low smoke point, such as corn, extra-virgin olive, and sesame, aren’t suitable for hightemperature cooking, while those with a high smoke point (eg, canola, peanut, safflower, soybean, sunflower) are suitable for higher temperatures.
The second factor to consider is flavor. Many oils, such as canola or safflower, have a neutral flavor, while others, such as peanut and sesame, impart their flavor into the food
being cooked. Lastly, it’s important to remember your clients’ economic status, as some highly touted oils may be very costly. Online shopping and price comparisons should be recommended to
clients on a budget.
Walnut Oil
This versatile oil is suitable for medium- to high-temperature cooking. It’s perfect for sauteing, baking, and drizzling or for making dressings and sauces. You can combine walnut oil with balsamic or red wine vinegar for a flavorful vinaigrette or add it to a marinade for fish or poultry. It especially complements the flavor of pears and apples.
Grapeseed Oil
Grapeseed oil is a pantry staple for Dana Angelo White, MS, RD, ATC, a culinary dietitian and the owner of Dana White Nutrition: “It is an all-around user-friendly oil thanks to its mild flavor, clean finish, and high smoke point. I use it for stir-frying, sauteing, baking, and making homemade mayonnaise. Quite a bit of it has been going into spring rolls and lemon-herb aioli lately. It’s also high in PUFAs [polyunsaturated fatty acids] and antioxidants—an excellent selling point to my clients.”
Toasted Sesame Oil
This rich, flavorful oil is versatile. Jackie Newgent, RDN, CDN, a culinary nutritionist and the author of 1,000 Low-Calorie Recipes, says, “I adore organic unrefined toasted sesame oil. There’s no other oil that has so much flavor intensity per teaspoon— just a drizzle can transform a plain dish into an Asianstyle delight.” This oil can be used for stir-fries and noodle dishes or as a marinade for meat, poultry, seafood, or fish. It also can be used in dressing for salads (eg, for Chinese chicken salad). It’s typically shelved in the Asian food aisle at the supermarket.
Coconut Oil
Coconut oil has gained popularity and been touted for miraculous health benefits, leading to wiser usage and higher availability in markets. The unrefined form (ie, virgin coconut oil) may not be as unhealthful as once thought, although further research is needed to determine its effects on heart health. As such, it should be recommended for use sparingly. Virgin coconut oil is solid at room temperature and will become liquid at around 76˚F without affecting the quality or flavor. It has a moderate smoke point and isn’t appropriate for high-temperature cooking. It adds a distinct coconut flavor to rice dishes, stir-fries, curries, and baking and can be used as a replacement for butter.
