Cooking Oil Overview

Not all cooking oils are created equal. Different cooking oils have different health benefits. They also work better for different cooking tasks. Here’s a quick overview of different qualities and uses of the most prevalently used cooking oils.

  • Vegetable oil: The most commonly used of cooking oils. Can be used in recipes and for frying. A blend of several oils like corn, soybean, palm, and sunflower oils.
  • Canola oil: Reputably one of the most healthy cooking oils. Low in saturated fat. Commonly used in frying at medium temperatures.
  • Corn oil: Relatively low in both saturated and mono unsaturated fats. Commonly used in margarine. Used in frying and baking. Use only at medium temperatures.
  • Sunflower oil: Low in saturated fat, high in vitamin E. Because of it’s relatively healthy, companies use it in snack foods. Used to fry, cook, and in salad dressing.
  • Olive oil: Used in stir-fry, frying, cooking, sautéing, and as ingredient in recipes. Frequently used in salad oils. The most healthy cooking oil. Shown to reduce risk of heart disease.
  • Coconut oil: Used for frying. High in saturated fat and linked to high levels of LDL (bad) cholesterol. High heat tolerance.
  • Peanut oil: Used in frying at high temperatures.
  • Flax seed oil: Used more as an Omega 3 supplement than in cooking.