Times have changed from the old days of plain old ‘"cooking oil." A trip down the cooking aisle in your grocery store or the health food market will present you with many different options. The oils may all look the same, but there are some definite differences you may know about.
Vegetable Oil
Most often used for basic frying, vegetable oil is actually a combination of several different types of vegetable oil, including corn oil, palm oil, and sunflower oil.
Corn Oil
Fairly low in both mono-unsaturated and saturated fat, corn oil is great for frying and baking, but it has a low heat tolerance. This means if you’re going to fry with it, you will need to keep the heat on medium to avoid burning the food.
Canola Oil
This oil is low in saturated fat and high in mono-unsaturated fat, so it’s considered to be one of the more healthy choices. It is also a good source of essential Omega-3 and 6 fatty acids.
Flaxseed Oil
Flaxseed is a very healthy oil, as it’s the best source of Omega-3 fatty acids. It’s terrific for helping ease constipation, heart health and good skin, as well as boosting the immune system. You should not cook with flaxseed oil, but instead use it uncooked in salads or by itself as a nutritional supplement.
Olive Oil
This is the healthiest of all oils because it is high in mono-unsaturated fat and, according to some studies, could protect you from heart disease and help lower cholesterol. It’s great for frying, cooking, baking, and as-is when drizzled on salads and veggies. There are several varieties of olive oil, including extra virgin, virgin, light, extra light and refined.
Extra Virgin Olive Oil
This oil has a low acidity and a light taste and is great for salads and anywhere you drizzle it just for taste. Real extra virgin olive oil is expensive, and can be anywhere from a light yellow to a dark green. Are you wondering if your extra virgin olive oil is the real deal? Put a little in a dish and refrigerate. If after a few days it has a few cloudy crystals, it is extra virgin. If it turns solid, you know that it has some other oils mixed with it.
Virgin Olive Oil
This variety has a slightly stronger taste and smell than extra virgin. This is the best olive oil to use for frying because it holds its flavor longer when cooked.
Peanut Oil
This oil is popular for frying because it is perfect for high temperature cooking. Popular in Asian cooking, it comes from pressing nuts and is a good source of monosaturated fat, Vitamin E and protein.
Soybean Oil
This oil is extracted from the soybeans, not seeds. In its unrefined state it is one of the best oils containing lecithin and Omega-3 linolenic acid, as well as Omega-6 fatty acids. It’s fine for cooking, but unfortunately the refined oil and the hydrogenated oil lose much of their Omega-4 and Omega-6 nutrients.
These oils are all cholesterol-free because they do not contain any animal products. What needs to be kept in mind is the fact that a fat is a fat, so they do contain calories. Coconut oil and palm oil contain a very high level of saturated fats and are considered the most unhealthy oils. In fact, these two have higher levels of saturated fat than most meat products.
Enjoy your oils in moderation and remember that health benefits and flavor aside, using fats and oils in moderation is one of the constant keys to better health.
