An Oil for All Occasions

June 1, 2015

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With so many oil options available on grocery shelves, it can be daunting to make the correct decision on which oil to use. Should you use olive oil or grapeseed oil? How about avocado oil? The good news is that many oils are very versatile and can be used for a variety of cooking uses. Dr. Liz Applegate, Ph.D. shares a few noteworthy facts about the essential fats and health boosting compounds that some of our favorite oils offer, as well as best uses to help make selecting the correct oil as smooth as possible! 

• Pressed from fresh fruit, Avocado Oil has a mild and smooth flavor, and makes for an exceptional all-purpose oil, safe to use at heats up to 500º, and delicious when used as finishing oil. Avocado oil is rich in heart healthy monounsaturated fats and vitamin E. Studies show that when used in salad dressings, avocado oil helps boost absorption of carotenes and other nutrients from greens and other vegetables.

• Canola oil is a neutral and slightly milky oil, which is extracted from a plant that’s cousins to mustard greens! Carrying a smoke point in the mid 400º range, canola oil is versatile in the kitchen and an excellent choice to use when baking and cooking. Numerous studies show that consistently using canola oil for cooking and in dressings helps lower rates of heart disease, due to the richness of monounsaturated fats found in the oil.

• Unrefined coconut oil tastes characteristically coconut – nutty with a touch of sweet! As a tropical food fat, coconut oil is rich in saturated fats, which is why coconut oil is solid at room temperature. This oil also supplies antioxidants that originate from the coconut meat itself! Coconut oil makes a sweet addition to baked goods, and adds a flavorful twist when sautéing or creating sauces.

• Grapeseed Oil carries a delicate, nutty flavor, which makes for a tasteful salad dressing base, especially when infused with fresh herbs such as rosemary, sage or garlic. With a smoke point just over 400º, grapeseed oil is also a practical candidate for use as an everyday cooking oil. A rich source of omega-6, some studies have shown that substituting grapeseed oil for saturated fats, such as butter, may lower circulating cholesterol levels and boost levels of the heart-healthy carrier of cholesterol called HDL.

• Food historians believe that Olive Oil has been used as early as 5000 B.C.! From the first pressing of olives, Extra Virgin Olive Oil is rich in phenols, antioxidants from olive particles that give the oil its beautifully green hue and taste. These and other compounds have been shown to combat inflammation and keep LDL cholesterol from becoming damaging to artery walls. Since olive oil contains these phenolic compounds, it is best to use this oil at temperatures below its smoke point in the low 300º range. Enjoy this oil’s wonderful aroma and flavors in light sautés and sauces, when drizzled as a condiment or added to dressings.

• Sesame Oil gains it’s rich color and flavor from the sesame seed itself, which is typically toasted prior to oil extraction! This oil supplies an array of antioxidants and a blend of heart-healthy monounsaturated and polyunsaturated fats. With its distinctive flavor, sesame seed oil makes a tasteful addition to Asian and Indian cuisine. Given its high smoke point, sesame oil can be used for high temperature cooking including stir-fry, but it’s also delicious used as in dressings and dips.

• Walnut Oil has a very delicate and nutty flavor, and is best used in a dressing or when tossed with pasta in order to enjoy its distinctive flavor. Walnut oil supplies a mix of monounsaturated and polyunsaturated fats, with a decent amount of essential omega-3 fats. Walnut oil is very susceptible to “rancidity” so this oil is best stored in a dark container in the refrigerator as light, oxygen and heat may damage it’s nutritional attributes.