Oils

There are many factors to consider when choosing the right cooking oil to use: flavor, smoke point, cost, and health benefits. Omega 3:6 ratio, polyunsaturated fat levels, monounsaturated fat levels as well as how the oil is extracted all affect our health. Before we highlight here are the details on these factors in a nutshell:

Our bodies need a balanced level of omega 3 and 6 fatty acids in order to prevent silent inflammation that can lead to several chronic diseases. Oils high in monounsaturated fats are better to use because of lower levels of oxidation that occur when expose to high heat. Polyunsaturated fats, not so much. Cold-pressed extraction methods leave less chemicals in the final product that can be damaging to our health.

Got it? Lets get go through a quick rundown:

Peanut Oil: Peanut oil has a high smoke point, making it great for frying. Does well in salad dressings and vinaigrettes. Neutral flavor, and free of nut allergens (making sure it's refined oil), but it is not the cheapest oil to use. I purchase peanut oil in bulk and it lasts me for an entire month at about $15 for one gallon. And that's including private events and meal prep work. Health wise Peanut oil is...okay, honestly. It sits middle of the road concerning its omega 3:6 ratio as well as the levels of monounsaturated fats. But again if you're going to fry, this is your guy. I use it as my main oil for its versatility.

Vegetable Oil: Also known as soybean oil. The most accessible, cost effective cooking oil to use.  It has a smoke point of 450-475°F making it just fine for all cooking techniques including frying, roasting, and searing. Vegetable oil has some controversy around the health concerns of its chemical extraction processing and inflammatory properties, reasons why I've moved away from using it. Vegetable oil is mainly a polyunsaturated fat at 61% of its composition. We consume enough vegetable oil through processed, packaged food in our diet as well. However, if you are new to the kitchen I would suggest using vegetable oil to work through early mistakes that are commonplace in the kitchen without wasting too much coin. 

Canola Oil: Versatile cooking oil with neutral flavor. Perfect for all cooking techniques including frying, sautéing, and roasting. Canola does okay with vinaigrettes as far as flavor is concerned. It can dilute the flavors of vinegars and fruit juices. Very accessible price point for cooking oils as well. Health wise, canola oil has some concerns with its chemical extraction method leaving small amounts of hexane in the finished product. Look for cold-pressed products to avoid this. It's mainly composed of monounsaturated fat as well. 

Olive Oil: Great for sautéing and grilling vegetables because it has a flavor profile of its own. Olive oil has a smoke point high enough to fry with, but I would not recommend frying at the price point for quality oil. It does not do well with homemade vinaigrette dressings because it overpowers fruit juices and vinegars that need to stand out in a dressing. When I say olive oil I mean refined. EVOO is an entirely different oil and needs to be used as such. They are not interchangeable. Olive oil is one of the most healthy cooking oils to use with 77% monounsaturated fat. If it's in your budget grab cold-pressed oil.  

Extra Virgin Olive Oil: Make sure you check the labels at the market. Not to be confused with olive oil. EVOO has not been refined, which is the process that raises the smoke point of oil by removing minerals that would burn at higher temperatures. 'Cooking' with this oil is a mistake because of the low smoke point. Finish dishes with EVOO to add flavor. At the price point for a quality extra virigin oil, you'll be moved to use it sparingly anyway. Keep a small amount on hand to add flavor to your dish right before serving. 

Avocado Oil: I've enjoyed using avocado oil for sautéing vegetables, roasting kale chips, and other general cooking techniques. It is pricey, however compared to others on this list. It sits at 70% monounsaturated fat composition and has a good omega 3:6 ratio. Again, the smoke point is high enough to fry, but I do not recommend at the price point.

These are just a few oils available to you at the market. There is grapeseed oil, flaxseed oil, sesame oil (refined and pure), and many others. For now we will start with these most accessible options that will more than cover any cooking technique in the kitchen. Go for the best quality you can afford in your budget and remember to use oil in moderation. It's necessary for sure, but it's still a fat.

Nierenberg, Cari (2017, July 21) The Science of Cooking Oils Which are Really the Healthiest. Retrieved from livescience.com

Praderio, Caroline (2015, August 5) We Researched and Ranked 14 Cooking Oils. Which One Should You Buy? Retrieved from prevention.com