The Top 10 Best Cooking Oils ...

We were talking about cooking oils and which ones are best before. I was just eyeing up some almond oil I bought and thought - hey ... Can I cook with this? Some googling later and I found this. I think it's a great list because instead of just saying "____ has a low smoking point", it actually tells you the temperature that happens so you can work with it.

If you like to be a chef every once and a while, you may be confused about what cooking oils to use. (Especially, if you are on a diet). With so many skeptics and critics analyzing this oil and that, one of our leading dietitians, Christy, and one of our chefs, Chef Krishna, are telling you which oils to use while you cook and which ones to avoid completely.

10. Grapeseed Oil

Christy: “This oil contains polyunsaturated fats, and is low in saturated fat, making it very heart healthy.”

Chef K: “Grapeseed oil is very versatile, and can be used to add a very mild, nutty flavor to almost any dish. It’s great for salads, and can make for a nice drizzle over toasted bread.”

9. Sunflower Oil

Christy: “Sunflower oil is also heart healthy, and contains polyunsaturated fats and is low in saturated fats. It’s definitely a good ‘all purpose’ oil.”

Chef K: “Sunflower oil has a high smoke point of about 460 degrees F. This oil is great for high-heat cooking like sautéing. It's actually great for sautéing vegetables.”

8. Safflower Oil

Christy: “Also low in saturated fat, using safflower oil to cook with can help lower your cholesterol. A lower cholesterol also means a reduced risk of cardiovascular and heart diseases.”

Chef K: “Safflower oil also has a high smoke point of about 450 degrees F. This makes it good for high-heat cooking, like sautéing or frying. It has such a distinct flavor and it’s great for cooking foods like chicken and pasta.”

7. Avocado Oil

Christy: “Avocado oil is high in monounsaturated fats, and vitamin E. It’s a great oil to use if you are on a diet, or if you are diabetic. In certain studies, monounsaturated fats have been shown to help control insulin levels and blood sugar.”

Chef K: “Avocado oil also has a high smoke point of about 510 degrees F. This makes it a good oil for high heat cooking, like sautéing and frying. It’s great in salads, and can be used to add a little extra flavor to chicken, beef, pork or fish.”

6. Peanut Oil

Christy: “Peanut oil also contains monounsaturated fats, and is low in saturated fat, making it a heart healthy option.”

Chef K: “Peanut oil has a medium smoke point of about 350 degrees F. This is a good oil for light sautéing and frying. It’s great to use in Thai and Asian recipes, and is a great addition to sauces and salad dressings.”

5. Almond Oil

Christy: “Almond oil also contains monounsaturated fats, which makes it good for your cholesterol. It's also an ideal cooking choice if you are diabetic.”

Chef K: “Almond oil has a high smoke point of about 495 degrees F, and is good for high heat cooking, like sautéing. It’s great flavor also works well as a healthier substitute in dessert recipes, like whipped cream.”

4. Olive Oil

Christy: “Olive oil is healthy because it contains monounsaturated fats, which makes it very heart healthy—it’s a great oil to use if you are diabetic, or if you have high cholesterol.”

Chef K: “Olive oil has a medium smoke point of about 350 degrees F. It’s a great, flavorful oil for foods like pesto sauce and salad dressings. It’s also great for sautéing vegetables, and is a great choice for cooking chicken."

3. Flaxseed Oil

Christy: “Flaxseed oil contains polyunsaturated fats, and has a good source of omega-3’s. Omega 3 fatty acids help improve brain function and promote heart health.”

Chef K: “Flaxseed oil has a low smoke point of about 225 degrees F, so it should not be used for cooking over heat. Instead, it’s great for mixing into meals after heating, or it can be added to salad dressings or used in certain smoothies.”

2. Walnut Oil

Christy: “Walnut oil contains polyunsaturated fats, and is also a good source of omega-3 fatty acids. This is a very heart-healthy oil, and is a great cooking oil to use if you are diabetic.”

Chef K: “Walnut oil has a very high smoke point of about 400 degrees F, which makes it a great oil to use for baking. It’s also great for sautéing at low-medium heat. It can also make your salad pop, simply by drizzling it over the top.”

1. Canola Oil

Christy: “As far as healthy nutrition goes, canola oil is probably the best. It has monounsaturated fats, which makes it heart healthy, and is appropriate for someone with diabetes,or who is on a diet.”

Chef K: “Canola oil has a medium-high smoke point of about 425 degrees F. It is great for sautéing, baking, and stir-fry. Of all the oils, it can be used to create the most variety of recipes.”

via The Top 10 Best Cooking Oils | BistroMD.