The difference between types of oil

toots99

Can someone help me and try to sum up the differences between olive oil and vegetable oil and canola oil, etc.? Are there any types that should be avoided?

Amarillo_NDN

The healthiest oil to cook with is one that is composed primarily of monounsaturated fat. Oils containing a high degree saturated fats are considered the least healthy by most doctors, though most doctors now feel that the naturally occurring saturated fats in products like butter are better than the saturated fats in products like margarine.

Contrary to popular belief, fat is actually a valuable part of one’s diet, allowing people to absorb nutrients that require fat in order to metabolize in the body. Healthy fat, mainly mono or polyunsaturated fat is a far better choice than saturated fat. Most experts now agree that the healthiest oil to use is canola oil. One drawback of canola oil is that it may not respond well to high temperatures. Another good choice, and actually a frequent one is peanut oil, which is also high in monounsaturated fat.


1. Walnut Oil: A polyunsaturated fat and good source of omega 3s. With a smoke point of 400 degrees F, this oil is good for baking (try this Blueberry Oat Muffin recipe) and sautéing at low to medium-high heat (as in this Lemon and Garlic Summer Squash Recipe), or try it drizzled on a salad, such ask this Italian Bean and Artichoke Salad.

2. Flaxseed Oil: A polyunsaturated fat and good source of omega 3s. Due to its low smoke point of 225 degrees F, it should not be used for cooking over heat. Try it stirred into dishes after heating or in salad dressings, salsa or smoothies.

3. Canola Oil: A monounsaturated fat with a medium high smoke point of 425 degrees F, use it in baking (try using it in Oatmeal cookies), sautéing, stir-fry (like this Mexican dish), and in dressings.

4. Olive Oil: A monounsaturated fat with a medium smoke point of 325 degrees F, use this flavorful oil for light sautéing (like this dish of Prosciutto and Peas), sauces like pesto and salad dressings like this.

5. Peanut Oil: A monounsaturated fat with a medium smoke point of 350 degrees F, use this flavorful oil for light sautéing (try peanut chicken), sauces (such as curry) and salad dressings (like sesame green beans).

6. Almond Oil: A monounsaturated fat with a high smoke point of 495 degrees F, this is a good oil for high heat cooking, like sautéing or frying. Its great flavor also works well in desserts, like the Light Whipped Cream recipe

7. Avocado Oil: A monounsaturated fat with a high smoke point of 510 degrees F, this is a good oil for high heat cooking, like sautéing or frying, and tasty in salads such as this one.

8. Safflower Oil: A polyunsaturated fat with a low saturated fat level, this oil is a good all-purpose oil. Its high smoke point of 450 degrees F makes it good for high heat cooking, like sautéing and frying. Try it in this Kasha and Brown Rice Rotini Pasta dish or Bite Sized Lemon-Rosemary Chicken.

9. Sunflower Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 460 degrees F making it good for high heat cooking, like sautéing and frying. Use it to sauté the vegetables in this Sweet Potato and Parsnip Soup or Zucchini Soup with Pasta.

10. Grapeseed Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 420 degrees F, making it great for cooking and grilling of all kinds. It also has a very mild, nutty flavor that's versatile enough to use in salads or virtually anything.

From: http://www.dlife.com/diabetes/information/food_and_nutrition/10_best_cooking_oils.html

toots99

That's awesome! Thanks so much for that info! :flowerforyou:

rjadams

great info thanks.