Cooking Oil 101

Roaming through the grocery store aisles can be quite daunting with how many options of one item there can be – a plethora of spices, a colorful assortment of labels, and shelves lined from top to bottom of different cooking oils. While you can likely tell that some spices differ from others, cooking oil may not be the easiest to tell the difference by just glancing at the shelves. Some cooking oils may be perfect for veggies but not the best option for baking. And when it comes to health, there are plenty of unhealthy oils that are just added empty calories while others are the perfect healthy addition to your recipe. Here are the breakdowns of cooking oils you should be on the lookout for next time you roam the aisles.

Coconut Oil

Although coconut oil has a saturated fat content of 90 percent, it has actually become one of the popular options out there. Not only used for cooking, people also use coconut oil on their hair and skin. It has even been linked to reducing obesity due to its ability to give out good cholesterol. When it comes to cooking, coconut oil has a similar consistency to butter when it is cold. It is a great non-dairy option when baking, such as using coconut oil in a pound cake. When melted, it will give off a tropical scent, but don’t heat it up too much and make it smoke. Try this oil out with something tasty like waffles or pancakes!

Avocado Oil

Avocados have become the unsung hero over the years. Always a great addition to any meal of the day, these healthy fat fruits give you all the reason to use avocado oil when cooking. Avocado oil reduces cholesterol and improves heart health, making it even better. It also enhances the absorption of important nutrients and continues to do so in each recipe you include it in, and is extremely versatile and can easily be added to a number of recipes. Drizzle some avocado oil over a salad, include it when baking, and coat your veggies or meat with some when throwing them on the grill.

Olive Oil

An extremely common cooking oil, olive oil may be one of the most common ingredients used when cooking or topping something off. It is widely known for its heart-healthy effects, including raising good cholesterol (HDL) and lowering the amount of oxidized LDL cholesterol. When choosing your olive oil from the shelves, make sure to choose the Extra Virgin Olive Oil as it has many more nutrients and antioxidants. Other benefits include fighting obesity, Alzheimer’s disease, and Type 2 Diabetes. Use it as a salad dressing or sauté your veggies with this oil.

Grapeseed Oil

Grapeseed oil is made from grapes, just like wine, but should be chosen only if it is made without any added chemicals. All-natural grapeseed oil can be a beneficial aspect of your cooking routine. It is a great source of Vitamin-E and is high in polyunsaturated fatty acids, which can be beneficial to your heart if used in place of saturated or trans fats. Like coconut oil, grapeseed oil can even be used as a beauty benefit. It has been linked to moisturizing skin, healing acne, reducing the appearance of scars, and even restore moisture to your hair.

Flaxseed Oil

Flaxseed oil is made from grounded up flax seeds, giving off its healthy and beneficial natural oils. Like the seeds themselves, flaxseed oil is loaded with heart-healthy Omega-3 fatty acids, which are also found in a variety of fish. Omega-3 fatty acids are great for reducing inflammation and protecting the brain from aging. Aside from that, flaxseed oil has even been linked to reducing cancer cell growth. This powerful oil is easily versatile as it can be used to top salads and can be mixed with other ingredients to make healthy and delicious dips and sauces. This oil has a very low smoke point, so it should not be cooked, but rather added to ingredients.

Sesame Oil

Sesame Oil is a lesser-known vegetable oil that includes plenty of benefits to your body, including improving your digestive system, helping bone growth, improving skin and hair health, and even diminishing dental issues. It is most commonly used in Asian cuisines, so don’t be afraid to use it while cooking some chicken, rice, noodles, and more!