Cooking Oil: How To Choose The Best & Highest Quality
Well, don’t worry — I’ve got your back!
First things first, what’s the purpose of using cooking oil?
In vinaigrettes, oil acts as a thickener by creating an emulsion with vinegar. Oil also adheres well to the surface of leafy vegetables allowing it to better coat and evenly distribute over the leaves causing the leaf to darken and its structure to weaken.
What are the different sources of cooking oil?
- Nuts and legumes: peanut oil, coconut oil, walnut oil, soybean oil, etc.
- Fruits: avocado oil, olive oil, etc.
- Seeds: canola oil, sunflower oil, grapeseed oil, flaxseed oil, etc.
Now what’s the deal with refined and unrefined oils?
But, what about smoke point?
There is a wide range of smoke points for cooking oils. This chart is helpful to look at when choosing an oil for cooking.
Oils for high heat cooking:
Oils for medium-high heat cooking:
Oils for medium heat cooking:
Oils for no heat cooking:
You can also use chia seed oil, flaxseed oil, walnut oil and wheat germ oil for no heat cooking.
So there you have it!
After reading this I hope you feel less overwhelmed and more confident to pick out a cooking oil from the grocery store!
For more info on choosing the best olive oil, check out this blog post.
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- McGee, H. (2004). On Food and Cooking.