Oil: How to Cook with and use it Properly



The word “oil” often brings negative connotations associated with fats that are in foods.  However, we need to recognize that there are both good and bad oils and good and bad fats.  A good oil or fat may start out healthy but may become unhealthy when we use it or cook it the wrong way.  Our general instincts may be to avoid fats. But when armed with a little knowledge you can choose healthy oils and fats and use them to maximize health benefits.  Remember: If the oil goes beyond its smoke point it will loose the health benefits so pay close attention to temperatures! 

Oil Smoke point and Suggested Use Flavor Health Benefits
Avocado Oil 520° High Heat sautéing, dressing and dip Green color and delicate avocado taste Lower blood pressure and boosts absorption of antioxidants
Rice-Bran Oil 490° High Heat pan frying and sautéing Mild flavor lets food flavor stand-out Lowers Cholesterol and potential anticancer agent
Grape seed Oil 425° good for baking and high-heat sautéing Very neutral High in Vitamin E and omega 6 fatty acids
Macadamia-Nut Oil 450° Medium heat

Stir frying and vinaigrettes

Subtle macadamia nut taste best with Asian dishes More oleic acid than olive oil ( fatty acid)
Sesame Oil 350° Medium heat good for baking and marinades Sweet nutty taste Keeps cholesterol and blood sugar low
Coconut Oil 325° Medium heat baking and sautéing Distinct coconut flavor Lauric acid good for cholesterol levels also antiviral and antibacterial
Walnut Oil 320° Medium heat good for drizzling over cooked vegetables Savory with slight walnut flavor. Rich in Melatonin a sleep regulating hormone
Roasted Pumpkin-Seed Oil 250° Low heat works for salad dressing Smoky and earthy Heart healthy fatty acid, and eases symptoms of prostate enlargement
Extra Virgin Olive Oil 300° but varies with company Distinct Olive oil flavor Immune boosting, antibacterial and anti-fungal