Which Vegetable Oils Are Best For Cooking?

Pouring Cooking Oil Over Vegetables

Vegetable oils are often a combination of many different plant oils so it can be hard to differentiate which ones you are using at any given time. Cooking oils that are high in saturated fats are thought to be less healthy than those made primarily of polyunsaturated and monounsaturated fatty acids. 

Olive Oil - Olive oil is a common ingredient in the Mediterranean diet. Although it has 13% saturated fats, it is high in Omega 3 fatty acids making it one of the best oils for cooking. It offers a rich flavor to foods and also helps to lower cholesterol levels. 

Canola Oil - Canola oil ranks as one of the lowest when it comes to saturated fat content. It is approximately 7% saturated fats compared to other oils. Canola is made from rapeseed oil. It is considered to be he one of the healthiest cooking oils available. 

Sunflower Oil - Sunflower oil is relatively inexpensive and contains approximately 10% saturated fats. It is also high in Omega 6 fatty acids. As a cooking oil, it is extremely versatile and does not smoke or burn at high temperatures. It is commonly used to make potato chips and other deep fried foods. 

Peanut Oil - Peanut oil has approximately 16% saturated fats and is often used in Chinese and oriental recipes. It is an excellent oil for deep frying and works well when frying foods at high temperatures. 

Choosing the right oil for the recipe is essential. Different oils have different tastes and textures and will affect the cooking process, as well as offering a variety of health benefits.


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