Pros and cons of popular cooking oils
Here are 10 of the most popular cooking oils and how they compare in terms of fat composition, smoke point and flavor.
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Vegetable Oil
Vegetable oil is either 100% soybean oil or made up of a blend of oils that may include corn, canola, soybean, safflower, sunflower, cottonseed or others.
Fat composition: Vegetable oil is made up of a high percentage of polyunsaturated fats. You may hear concerns over its polyunsaturated omega-6 fats promoting inflammation, but scientists are still studying this theory. Several studies show that omega-6 fats do not increase many inflammatory markers or the risk of heart disease — but stay tuned for more research.
How it stands up to heat: Vegetable oil has a high smoke point, but it's also made up of a high percentage of polyunsaturated fats, which can break down during long cooking times or high heat — such as in a restaurant fryer.
Flavor profile: Vegetable oil is considered a neutral-flavored oil, meaning it has a very light, almost non-existent taste to it.
The bottom line: With a neutral flavor and high smoke point, vegetable oil is can be used for anything, from baking to marinades. Although its inexpensive price tag is tempting, I think there are other oils with more benefits out there.
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Canola Oil
Fat composition: Canola oil doesn't have as many monounsaturated fats as some of the other cooking oils, but it still has a decent amount. The rest of the oil is comprised mainly of beneficial polyunsaturated fats, including some of the heart-healthy omega-3 fats (also found in walnuts).
How it stands up to heat: Although canola oil has a high smoke point, the polyunsaturated fats may not stand up well to high heat and long cooking times. In addition, when heated, the polyunsaturated fats can transform into small amounts of trans fats. Although trans fats are the "bad" fats that increase the risk of heart disease and stroke, some studies suggest this increase is not significant at normal home cooking times and temperatures.
Flavor profile: Canola oil has a neutral flavor that can allow other flavors to shine through, but some cooks avoid this oil since it can begin to taste and smell slightly fishy as it ages — due to the omega-3s.
The bottom line: Canola oil has been touted as a healthful cooking oil by health authorities, but it also has its share of critics. While much of the bad rap has been overblown, it does have some downsides — like its reduced heat tolerance and potential to impart a fishy flavor.
Safflower & Sunflower Oil
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Fat composition: Safflower and sunflower oil are comprised of mostly of polyunsaturated fats. In fact, safflower oil has the most polyunsaturated fats of all of the cooking oils.
How it stands up to heat: Since these oils are high in polyunsaturated fats, they can degrade as they're heated. However, high oleic versions of safflower and sunflower oil are available at some stores. High oleic safflower and sunflower oil are rich in monounsaturated fats, the healthful fat found in extra virgin olive oil and avocado oil, which may make them more stable to heat.
Flavor profile: Safflower and sunflower oils are considered neutral in flavor, meaning they have a light almost non-existent taste. However, unrefined sunflower oil — often sold at specialty grocers — has a robust, buttery taste, making it perfect to highlight in dressings and salads.
The bottom line: It matters which type of safflower or sunflower oil you buy! Look for high oleic options when used for cooking. With added benefits of a high smoke point and neutral flavor, high oleic safflower and sunflower oil are better choices for frying or searing than traditional safflower and sunflower oil counterparts.
Ghee
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Ghee is a type of clarified butter used in Indian cooking. While more of a cooking fat than a cooking oil, we're addressing ghee because of its increasing popularity as a cooking oil substitute.
Fat composition: Most of the fat found in ghee comes from saturated fat, with the rest from monounsaturated fat. Ghee does contain small amounts of the beneficial compounds, like CLA (conjugated linoleic acid) and butyrate, but likely not in large enough quantities to have health benefits.
How it stands up to heat: Because ghee contains little polyunsaturated fat, it may be more stable than some cooking oils during heating. It also has a much higher smoke point than butter.
Flavor profile: Being a type of clarified butter, ghee tastes very similar to butter but tends to have a richer, nuttier taste.
The bottom line: Ghee has gained a following in recent years since people following a Paleo or Whole 30 diet are allowed this cooking fat. While it has some benefits, ghee contains mostly saturated fats — which the American Heart Association recommends limiting.
Coconut Oil
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Fat composition: Coconut oil contains fats known as medium chain triglycerides, which have been shown to have health benefits. However, these fats make up a small percentage of coconut oil and it would take very large amounts of this oil to reach real health benefits. Most of the fats found in coconut oil are saturated fats, which the American Heart Association recommends limiting.
How it stands up to heat: Since it contains very little polyunsaturated fats, which tend to oxidize more quickly than saturated and monounsaturated fats, coconut oil has been found to be very stable when heated.
Flavor profile: Virgin coconut oil imparts a sweet coconut aroma and flavor, while regular coconut oil (usually labeled as just coconut oil) tends to have a very neutral flavor.
The bottom line: Coconut oil is one of the new kids on the block compared to other oils like olive. It's regarded with a health halo, but many of its claims to fame are overhyped. I would recommend coconut oil when trying to create a rich mouthfeel in recipes or if you're looking for a vegan replacement for butter in baked goods.
Extra Virgin Olive Oil
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Fat composition:
Fat composition: The darling of the Mediterranean diet, extra virgin olive oil is rich in heart-healthy monounsaturated fats and contains polyphenols — antioxidant compounds believed to contain some of the heart healthy benefits of extra virgin olive oil.
How it stands up to heat: A recent study found extra virgin olive oil to be one of the most stable oils when heated. It's believed that the antioxidant polyphenols found in extra-virgin olive oil help protect the oil during heating.
Flavor profile: Extra virgin olive oil has a rich, fruity, buttery flavor that enhances the taste of almost any dish.
How it stands up to heat
Flavor profile
The bottom line: Extra virgin olive oil is my top pick for a cooking oil. I recommend choosing extra virgin olive oil as your kitchen workhorse — using it for everything from sautéing to roasting, as well as the base of your salad dressings.
Sesame Oil
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Fat composition: Sesame oil contains a generous amount of polyunsaturated fats and monounsaturated fats, both of which impart heart-healthy benefits.
How it stands up to heat: Toasted sesame oil has a lower smoke point than regular sesame oil, so is best to add toasted sesame oil at the end of cooking or in dressings.
Flavor profile: Regular sesame oil has a mild flavor and is great for stir-frying. Toasted sesame oil has a potent, nutty flavor and rich aroma, so a little goes a long way!
The bottom line: Sesame oil is another great cooking oil candidate. There are two main types: toasted sesame oil and regular sesame oil. Regular sesame oil can be used for stir-frying and sautéing. Add a tablespoon of toasted sesame oil to finish a delicious noodle dish, stir-fry or fried-rice recipe — or mix with rice or sherry vinegar for an Asian-inspired salad dressing.
Extra Virgin
Olive Oil
Avocado Oil
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Fat composition: Avocado oil is rich in beneficial monounsaturated fats — just like extra virgin olive oil. In addition, avocado oil can also contain antioxidant compounds, which provide added heart-healthy benefits.
How it stands up to heat: Avocado oil has one of the highest smoke points of any cooking fat, making it a great choice for any type of high heat application.
Flavor profile: Avocado oil has a mild buttery flavor and is great to
use when roasting veggies or in salad dressings.
The bottom line: Avocado oil now seems to be taking up more and more space in the cooking oil aisle, and for good reason. The fat profile and other benefits of avocado oil make it a great cooking oil to add to your repertoire.
Avocado Oil
Coconut Oil
Peanut Oil
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Fat composition: Peanut oil has a decent amount of beneficial monounsaturated fats.
How it stands up to heat: Peanut oil has a high smoke point, which makes it great for high-heat cooking and frying.
Flavor profile: Peanut oil has a neutral to lightly nutty flavor.
The bottom line: Peanut oil's tolerance to high heat makes it great for frying or stir-frying, and its neutral flavor means it doesn't get a bad rap for off-flavors.