6 oils every cook should be familiar with

Cooking oils are a healthier alternative to butter and can add new flavours to your favourite foods. Discover your best options with this helpful guide.

1. Avocado: Avocado oil is becoming more popular because it’s packed with heart-healthy phytosterols and vitamin E. It also has a high smoke point for higher temperature cooking, but can be fairly expensive in comparison to other oils.
2. Peanut: High in vitamin E and heart-healthy compounds, peanut oil has a lower smoke point and can burn at higher temperatures. Peanut oil is less expensive.
3. Sunflower: With a high smoke point and rich, nutty flavour, sunflower oil is a favourite for high temperature cooking and frying. Look for varieties with high monounsaturated fat levels.
4. Olive: Olive oil is tasty, healthy and widely available. With a medium-low smoke point, use this oil for sautéing vegetables at low temperatures. Look for virgin olive oil, which has been mechanically extracted for a healthier, tastier cooking oil.
5. Grapeseed: With a mild flavour and high level of polyunsaturated fats, grapeseed oil is often used in salad dressings or for roasting and sautéing at high heats. Some higher-end versions will have a grape-like flavour and aroma.
6. Canola: This oil has a high smoke point and neutral taste, making it versatile and inexpensive with a relatively long shelf life.

Not every oil can be used for all types of cooking, so look for these features to get healthier oils that are best for certain situations.

Smoke point: The smoke point refers to the heat at which the oil begins to smoke, which can break down its healthy components. Always use an oil with a smoke point appropriate for the style of cooking you plan to do. A stir fry, for example, will be tastier and healthier with sunflower oil instead of olive oil.

Pressed vs. chemically extracted: Oils are extracted by either mechanically pressing the source plant or using chemicals, which are then removed through high heats and more chemicals. In general, pressed oils are healthier and better tasting but also more expensive.

Cooking oils are high in fat, but not all fat is bad for you. While lard, butter and other fatty oils that are hard at room temperature contain unhealthy trans and saturated fats, oils that are liquid at room temperature usually have polyunsaturated and monounsaturated fats, which can improve blood cholesterol levels and have additional heart and anti-inflammatory benefits.

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