Which cooking oils should I use?

For a strong, healthy, immune to diseases body, using monounsaturated and polyunsaturated oils in your kitchen is a must. But, when it comes to choosing the right oil for cooking, what is the best possible option? Stick around and find out.

Cooking with the right type of oil can really affect the flavor of your dish, but also it can preserve the healthful benefits of the oil. If you think that the best choices for cooking are mono and polyunsaturated fats, then you’re going in the wrong direction my friend. Not all oils have been equally created for cooking. The reason for this is the “smoke point” behind every oil. Smoke point is basically the temperature at which the oil will start to smoke and brake down.

When smoke emerges from your pan, this is the beginning of thermal oxidation. The fatty acids inside the oil are being broken down, and oxidative molecules (like free radicals) are being created. Your dish from this can get some unpleasant aroma, but also you can turn your food into a potential carcinogenic meal.


Best types of oils used for browning, searing, and pan-frying:

  • Almond oil
  • Sunflower oil (high-oleic)
  • Canola oil (high-oleic)
  • Olive oil (light or highly refined)


Best types of oils used for stir-frying, baking and oven cooking:

  • Canola oil
  • Grapeseed oil
  • Peanut oil


Best types of oils used for sautéing & sauce making:

  • Olive oil
  • Walnut oil
  • Sesame oil


Best types of oils for dressing, dips & marinades:

  • Olive oil (extra virgin)
  • Toasted sesame oil
  • Flaxseed oil
  • Walnut oil
  • Avocado oil


Not all oils are the same. They all contain different amounts of mono, polyunsaturated, saturated and trans fats. Remember that, oils have different smoking points, thus you have to use different oil for different purposes. If you want to keep more money in your pocket and not to be confused about which oil to buy in the supermarket, we recommend sticking with extra-virgin olive oil and canola oil for some high-temperature cooking.



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