A Guide To Cooking Oils
Est. Reading Time: 5 Minutes
With more of us cooking at home and experimenting in the kitchen, we are now more aware of the types of ingredients used in the cooking process. While both novice and advanced chefs are always asking questions, there is one question that never fades: “What type of cooking oil is best for…?” This question pops up time and time again for good reason. There is a lot to know about oils! So, let’s break it down into simpler terms to help get your dinner on the plate in this guide to cooking oils.
First things first, the USDA defines oils as fats that are liquid at room temperature. Oils are derived from a variety of plant-based sources such as nuts, seeds, and vegetables, as well as fish. Oils are technically not a main food group but they do contribute to the important daily macronutrient – fat. Fat is necessary for a well-balanced meal plan to support many normal bodily functions and cellular processes. But, all oils are not made the same, which is why we should pay close attention to how oils not only affect our health but affect the overall dish.
There is a laundry list of cooking oils out there making it hard to determine what to use and when. To put it simply, the nutrient composition and processing of each oil contribute to its smoke point (see below), its cost, and its best uses. Most oils are high in monosaturated and polyunsaturated fats, while low in saturated fats (the “bad” fat). The exception is with tropical plant oils such as coconut and palm kernel oils.
Dietitian Tip: I always have EVOO on hand and use it almost daily. You can’t go wrong with this one when you buy one of high quality. Olive oils are easy to infuse with flavors. Try a local oil and vinegar shop to experiment with oils flavored with garlic or different herbs and fruits.
Dietitian Tip: Sesame oil is great for making Thai sauce, sautéing veggies for an Asian dish, or making a salad dressing with an Asian flair.
Dietitian Tip: If you frequently eat out or buy convenience foods, consider limiting your cooking with this oil at home and get your omega-3 fatty acids from another nutritious oil.
Oils have a variety of uses from stirring into salad dressings, baking in muffins, and roasting veggies in the oven. Be sure to check the smoke point and flavor profile when choosing your oils.
An oil used at a temperature beyond its smoke point will not only wreak havoc on your kitchen equipment but will completely ruin a dish. Always try to purchase oils in dark, glass bottles. These bottles help preserve the oil as long as possible by protecting it from light and unwanted chemicals in plastic.
You’ll find some stores have the option between filtered and unfiltered oils. Filtered oils are most common and can be used for cooking. These also have a tad less flavor than their unfiltered counterparts. Unfiltered oils will look a little cloudy when poured and are best not applied to heat.
Let’s get cooking! Keep reading for actionable steps on how to choose the best oil for you based on the information you just learned. Overall, think about variety and moderation. No food is “bad” unless eaten in an unhealthy excess. So, if you like the flavor, aroma, cost, or convenience of an oil, don’t over think it!
Are you concerned about overall fat intake? Do you need more omega-3 fatty acids in your diet? Do you eat mostly plant-based or do you already get some saturated fats from animal products or tropical plants? These are all questions to ask yourself when choosing an oil. Determine the type of fat needed to meet your health goals – saturated, monounsaturated, polyunsaturated, omega-3 fatty acids, etc.
Based on the cooking temperature, look at the smoke point of your oils. Grilling or roasting at high temperatures requires an oil with a high smoke point such as avocado or filtered olive oil. Try an almond or sesame oil for medium cooking temperatures. Unfiltered extra virgin olive oil, walnut oil, and flaxseed oil are okay with very low temperatures but best when not cooked at all.
Depending on the dish, you may want an oil that adds a touch of flavor. Sesame oil is great for Asian cuisine. Coconut oil is perfect for Indian dishes. Flavored olive oils are great for drizzling on salads or pasta. Try avocado or canola oil if you’re looking for a neutral flavor. Neutral flavors are often best in baked goods, too.
If you’re using the same one or two oils and you typically cook with them every day, consider purchasing the larger bottles to lower the cost. If the oil is less frequently used or used in less quantity, such as sesame or walnut oil, consider purchasing the smaller bottles. Once the bottles are opened, the oil is exposed to oxygen. Over time, the more often the oil is exposed and the longer it sits unused, the more likely it will go rancid.
Dietitian Tip: For example, I use olive and avocado oil almost daily, so I buy the big bottles and they’re gone within a month or two. I only use sesame oil a couple of times per month and no more than one teaspoon at a time, so a tiny bottle does the trick.
Keep your oils away from cooking areas (i.e., on top of the microwave or next to the stove). The heat will radiate from nearby appliances and cause the oils to go rancid quicker. Store any cooking oils in the pantry or separate counter or shelving unit to keep it safe from the heat.
Looking for additional information? Try reading: Which cooking oil is right for you? by Desiree Nielson, RD, How to Choose Healthy Cooking Oils by the Academy of Culinary Nutrition, Which Cooking Oils Should You Use? by McKel Kooienga, MS, RDN, LDN., and Guide to Oils by Cook Smart.
Registered Dietitian Nutritionist (RDN)
Hi, I’m Shannon! I’m a Registered Dietitian Nutritionist, Culinary Coach, and Personal Trainer. After dedicating over 8 years to the corporate wellness world, I began my own nutrition practice. Chef Shannon Nutrition focuses on plant-based nutrition and culinary coaching. My passion for culinary nutrition grew when I worked as a cooking instructor for a culinary entertainment company. After several years as an instructor and event coordinator, I moved into the role of Director of Culinary Entertainment where I developed all the recipes, menus, and instructor trainings. My dietetic’s expertise helped the company expand into allergy-friendly and health conscious menus to suit all clients.
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