Today's
average consumer, on visiting their local supermarket, is offered
a variety of options when it comes to the types of cooking oils
available for the home kitchen. It's important to familiarize yourself
with these different types of oils and their impact on your diet.
Many
cooking oils contain antioxidants, amino acids, minerals and the
vitamins A and E. When choosing a cooking oil, it's important to
note that there are two types of fats; saturated and unsaturated.
Saturated fats, when consumed in excessive amounts can be dangerous
to your health, while unsaturated fats seem to be a better choice
for a healthy lifestyle. It's also important to note that some oils
contain extracts from nuts and can cause potential allergic reactions
in some people.
Some
products are simply labeled "Vegetable Oil"; this indicates
that the oil is a blend of different varieties of oils. It's important
to check the ingredient label to confirm exactly what oils these
products might contain. Usually a generic vegetable oil is a mixture
of corn, soybean, sunflower and palm oil.
Some
oils are better used in cold dishes while others are the better
choice for cooking over high heat. It's important to familiarize
yourself with the smoke point of these oils. A low smoke point indicates
that the oil will burn at a low temperature while a high smoke point
means the oil can be used to great effect when cooking at high temperatures.
What
follows is a descriptive list of the types of oils available in
most supermarkets, how they are used in cooking and whether or not
they fit into your lifestyle or diet.
Canola
Oil: This oil has a neutral flavor and a high smoke point. It's
low in saturated fat and is recommended for baking, sautéing,
pan frying and deep frying.
Olive
Oil: Generic olive oil is usually refined and has a long shelf
life. It has a high smoke point and is low in saturated fat. It's
a good choice to use on a salad or to stir fry.
Extra-Virgin
Olive Oil: This oil is unrefined, meaning it was cold pressed
and not altered when processed. The extra-virgin variety of olive
oil contains much more flavor than the refined olive oil. Due to
the way it is processed, it's best used on a cold food such as a
salad or to flavor a pasta dish after completion. It's reasonably
low in saturated fat.
Peanut
Oil: Peanut oil will impart a nutty flavor to foods that are
fried in it. It has a medium amount of saturated fat, a medium high
smoke point and is recommended to use when pan frying or deep frying.
Sunflower
Oil: This oil has a neutral flavor, a high smoke point and is
low in saturated fat. It's recommended for use in pan frying and
salads.
Sesame
Oil: This oil has a heavy, nutty flavor and should be used in
small amounts so as not to overpower a dish with its extreme taste.
Best used in cold applications due to its low smoke point
Walnut
Oil: Walnut oil has a rich, nutty taste and, like sesame oil,
is best used in small amounts due to the intense flavor it can bring
to a dish. A good choice for salads and salad dressings.
