There’s a specific type for all kinds of cooking.

01/12/2023 (Prevention) - Cooking oils are a staple of any kitchen pantry. Whether you are baking up a batch of homemade cookies or cooking up some roasted vegetables, there is pretty much a cooking oil to satisfy all of your culinary needs, but do you know which cooking oil is best for you and all of your recipes?

Every oil can have a place and space in your arsenal of baked goods and cooking creations. Whether it is a cooking method, flavor, or smoke point, each oil serves a specific purpose. Learning smoke points is a great first step in distinguishing oils. The smoke point is the temperature when oil begins to break down, which causes the liquid to degrade and oxidize, ultimately producing toxins and a bitter taste. To prevent this from happening and ensure you have everything you need to make an informed decision when it comes to choosing the correct cooking oil for you, scroll on for our quick guide to picking which cooking oil best suits your cooking, baking, or whatever technique you’re using to achieve all those tasty recipes.

1.       Algae oil can be used like any other cooking oil and don’t worry, it doesn’t taste like the ocean. Instead, it has a light, neutral taste. With a high smoke point of 485 degrees, algae oil is an all-purpose oil that is ideal for almost any type of cooking method or recipe. This includes baking, cooking, marinades, roasting, salad dressings, sautéing, searing, and stir-frying.

2.       Avocado oil is an incredibly versatile cooking oil. With a light, nutty flavor, avocado oil makes a great addition to any homemade salad or salad dressing. Avocado oil has a high smoke point of 520 degrees, which makes it the best in pan cooking where temperatures can really heat up. This means when it comes to things like frying, searing, or stir-frying, avocado oil is an excellent choice.

3.       Coconut oil: Cold-pressed and unrefined, coconut oil is becoming more common in kitchens. With a medium smoke point of 350 degrees, organic virgin coconut oil is best used for baking, pan-frying, roasting, or sautéing. It has a soft and sweet aroma with a more pronounced coconut flavor, which may add a hint of sweetness to your recipes. Great for baked goods, but not so much for cooking unless the recipe calls for a taste of coconut undertones. If you don’t like the taste of coconut, opt for refined coconut oil instead.

4.       Extra Virgin Olive Oil: Cold-pressed to retain its full flavor, extra virgin olive oil is a pantry staple. Most popular to use in dips, salad dressings, and atop handcrafted salads, EVOO has a medium smoke point of 374 degrees, so it shouldn't be used for high-temperature frying, but other cooking methods are okay

5.       Flaxseed oil is highly unstable, which is why it is best to only consume or use raw. What does highly unstable mean anyway? According to Food Science and Nutrition, “Flaxseed oil is highly susceptible to oxidation due to its highly linolenic (18:3) and linoleic (18:2) fatty acids content,” and we want to avoid oxidation. That means flaxseed oil should mostly be enjoyed raw. Cue the salads and salad dressings! Flaxseed oil is best stored in the refrigerator in a dark glass jar.

6.       Grapeseed oil: According to Harvard Health, grapeseed oil is a sturdy oil good for roasting, sautéing, and stir-frying. It is also a neutral oil that will not overpower food when using it in recipes.

7.       Macadamia Nut Oil: If you love macadamia nuts, then you may enjoy baking or cooking with macadamia nut oil. It has a medium smoke point of 392 degrees. Similar to avocado oil, macadamia nut oil offers a lovely nutty flavor and is ideal in salads or for low-temperature cooking like sautéing and stir-frying. For baking, it will lend an added touch of nutty goodness that's very subtle and not too strong like other cooking oil options.

8.       Peanut oil: According to Harvard Health, peanut oil is another one of those sturdy oils good for roasting, sautéing, and stir-frying. Most often used in frying, peanut oil is a great option for Asian cuisine as it provides a mildly nutty flavor to dishes.

9.       Sesame oil: According to Harvard Health, sesame oil is one of those oils that have a low smoke point, which means it can lose its flavor and structure rather quickly at a high heat. This means it is better for drizzling on food or using it in a salad dressing. Sesame oil goes great with Middle Eastern food.

10.   Sunflower oil has a high smoke point of 440 degrees making it perfect for baking, deep-frying, grilling, pan-frying, roasting, sautéing, and stir-frying. With a mild flavor, sunflower oil can even be used for homemade salad dressings.

https://www.prevention.com/food-nutrition/g45339681/cooking-oils-guide/