6 Cooking oils

Wondering what makes vegetable oil different from canola? Here’s a guide to the different kinds of oil you'll find at the supermarket.

     

Different cooking oils have different uses and react in their own way to heat. When selecting an oil to use, always consider its smoke point, which is an indicator of how high a temperature the oil can take before smoking and breaking down. Here’s what you need to know.

CANOLA Canola oil is made from any of several varieties of the rapeseed plant. It is considered healthier compared to other oils because of its low saturated fat content. It has a smoke point of 400°F, which makes it a good choice for sautéing and medium-high heat frying

CORN Corn oil is extracted from the germ of corn. The refined variety has a high smoke point of 450°F, making it suitable for stir-frying and deep-frying at high heat.

OLIVE Extracted from olives, olive oil is high in monounsaturated fatty acids, which makes it a healthier choice. Extra virgin olive oil is considered superior in quality and taste, and is best used for salad dressings, dips, and for drizzling. Refined olive oil is more suitable for sautéing and pan-frying.

PALM OLEIN Palm olein is a refined oil derived from the palm kernel. It has a smoke point of 450°F. It is solid at room temperature due to its high saturated fat, making it an inexpensive substitute for butter in baked goods.

SOYBEAN Soybean oil is oil extracted from the seeds of soybeans. With its very high smoke point of 495°F, the refined type is an excellent choice for high-heat deepfrying and baking.

VEGETABLE Vegetable oil is a blend of several oils like corn, sunflower, soybean, and palm. Due to its neutral flavor, it can be used for baking and frying at mediumhigh heat.

POPULAR COOKING OILS

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.