The oil aisle can feel like the Wild West. With so many varieties on store shelves, it can be overwhelming. Which is best for salad dressing? What about marinating chicken? Are certain varieties healthier options?
When it comes to whether certain oils are better than others for your specific cooking need, the answer is yes. Certain oils work well in sauces and dressings, while others are suited for high-temperature cooking or baking. Not to mention that every oil has a different taste and a range of health benefits (or lack thereof). So, instead of grabbing the cheapest oil on the shelf, here's what you need to know to choose the right one.
Choosing an oil: Smoke point, nutritional facts and price
There are a few things to consider when choosing an oil, including smoke point, cooking method, taste and nutrition. Smoke point is the temperature at which the fat begins to break down and oxidize. For optimal taste and nutrition, oil shouldn’t be used above its smoke point. Ones with higher smoke points are best for roasting, baking, frying and sautéing. Those with lower smoke points make nice finishing oils, dressings, sauces or dips. Taste also plays a role in your choice, since some have a more noticeable flavor than others.
In terms of nutrition, it’s important to remember that oils are a calorie-rich fat. Most are high in the “good” polyunsaturated and monounsaturated fat, but some do have significant amounts of the “bad” saturated fat. Regardless which oil you are using, it’s important to pay attention to portion size to avoid overdoing it and keep calories and fat intake at a reasonable level. A serving size of oil is 1 tablespoon and using 2-3 tablespoons in a recipe that feeds four people is ideal. For baked goods that call for a lot of oil, you can lighten the recipe by replacing half of what is called for with an equivalent portion of pureed fruit, like mashed banana, pureed pears or no-sugar applesauce.
Related
Sugar 101
Sugar 101Are sugar substitutes any better than real sugar?
The other thing you may notice when standing in the oil aisle is that price can differ dramatically from one bottle to the next. More expensive oil doesn’t always translate to higher quality. Some oils, like avocado oil or peanut oil, are pricier because they are produced in smaller amounts and are harder to find. But if you’re trying to pick between a $7.99 or $24.99 bottle of olive oil, there are a few things to consider.
First, choose an olive oil in a dark bottle, which prevents rancidity from heat or light. A quality olive oil will also taste like fresh olives with a hint of peppery bitterness. If it tastes sour or smells stinky, it’s low quality or has gone bad. Lastly, there are certain seals of approval you can look for on olive oil bottles. The United States Department of Agriculture (USDA) Quality Monitored Seal means the chemistry of the olive oil has been verified for purity and quality, and a sensory panel judged and approved the flavor. The North American Olive Oil Association (NAOOA) Seal is given after olive oils are purchased and tested directly from supermarkets to confirm adherence to the standards set by the International Olive Council (IOC).
Now that you know what to look for, let’s dive a little deeper into seven popular varieties you’ll see on store shelves.
Avocado Oil
This recently popular oil has one of the highest smoke points, coming in around 520° Fahrenheit (F). This makes it ideal for an all-purpose oil or really high heat cooking. “Avocado oil is rich in monounsaturated fats, specifically oleic acid or omega-9, so it’s considered a heart-healthy oil with the potential to lower LDL (“bad”) cholesterol,” says Jackie Newgent, RDN, culinary nutritionist and author of “The All-Natural Diabetes Cookbook”. Newgent adds that you shouldn’t expect to get all of the same benefits of eating avocado by using just the oil. Yet, it is her oil of choice for making Freekeh “Fried Rice” and baked tortilla crisps.
Sunflower Seed Oil
Believe it or not, there are oils made entirely from the tiny sunflower seed. With a smoke point of 450°F and a slightly nutty flavor, it’s often used for sautéing, stir frying, deep frying and baking. There are a few varieties of sunflower seed oil, and some are higher in monounsaturated fats than others. High oleic sunflower oils have the most beneficial monounsaturated fats, and research has found that substituting this type of oil for saturated fats in the diet can produce lower LDL (bad) cholesterol and triglyceride levels. Abbie Gellman, MS, chef, registered dietitian and owner of NYC-based Culinary Nutrition Cuisine, adds that sunflower oil has high levels of Vitamin E, which promotes healthy skin. Try using this high smoke point oil to cook up some Shish*to Peppers.
Grapeseed Oil
Made from the seeds of grapes that are normally discarded in the wine making process, the smoke point for grapeseed oil is about 420°F. “Since grapeseed oil has a relatively high smoke point and a ‘clean’ taste, it’s an ideal all-purpose oil,” says Newgent. She recommends using it in baking, like in this Vegan Dark Chocolate-Pumpkin Bread. “Grapeseed oil is rich in omega-6 fatty acids, which can be a heart-friendlier option than a cooking fat high in saturated or trans fats, like butter, margarine or shortening,” she adds. However, she notes that research has found that a high intake of omega-6 is linked with inflammation.
While this sounds problematic, much of the omega-6 oil in the American diet comes from processed and fried foods. High amounts of omega-6 from unhealthy food sources has been linked with inflammation, but the American Heart Association says that eating omega-6 in moderation is perfectly healthy and even encouraged. As a rule of thumb, stick to a 1:1 ratio of omega 3 to omega 6 in your diet by eating equal amounts of foods that contain each. So go ahead and use grapeseed oil, but also eat plenty of fatty fish and nuts.
