We Broke Down Every Cooking Oil & How You Should *Actually* Use Them

Countless recipes start with heating oil in a pan. It's a must-have ingredient that helps soften onions, create a dark brown crust on steaks, and create a non-stick surface on your pan.

There are many types of cooking oil, and each variety has its own unique flavor, health benefits, and culinary uses. And if you pay attention to food prices lately, it becomes clear that oil can be sold at very different prices.

So if you don't want to burn your food's flavor or you want to spend $50 on chicken oil, check out these 11 types of cooking oils and how to use them.

Avocado oil

Avocado oil has been the hottest cooking oil for several years, and we think it's worth it. Like extra virgin olive oil, it's an unrefined cooking oil rich in polyunsaturated fats and oleic acid, which help lower bad cholesterol and promote overall heart health.

However, what separates avocado oil from extra virgin olive oil is its flavor and versatility. Avocado oil has a mild, grassy aroma, much less so than olive oil. This means you can use it in virtually any dish without worrying about it affecting the overall flavor. It has a much higher smoke point than olive oil - you can cook in avocado oil up to about 520 degrees Fahrenheit. Compared to olive oil's smoke point range of 350° to 410°, avocado oil is more versatile in recipes that involve sautéing, frying and baking or baking at high heat.

Rice bran oil

Have you ever browsed the oil aisle of your grocery store and wondered, "What is canola?" The answer lies in thousands of years of food history. The main component of this oil comes from rapeseed, the seed of a plant in the mustard family. Its cultivation for culinary and industrial purposes began in 2000 BC. in Asia, but was not widely cultivated and sold in North America until the mid-20th century.

Two problems have arisen with North American varieties of canola. Firstly, the taste does not match the western taste. Of greater concern is that this strain contains high levels of uric acid, which can be toxic to humans in large amounts. To solve this problem, Canadian scientists crossed a new canola variety with lower levels of uric acid and refined the oil to neutralize the odor. The oil became known as canola (the word being a contraction of Canadian low-acid oil).

Canola oil is widely available and one of the cheapest cooking oils on the market. This is a great option if you want flavorless high temperature cooking oil.

coconut oil

Coconut oil comes from, you guessed it, coconuts. At room temperature it is a cloudy white solid that melts into an aromatic liquid when exposed to heat. The unrefined version has a distinct coconut flavor that can work well in recipes that include the fruit in other forms, eg. B. Curries and soups. Plus, because it hardens at room temperature, it's the perfect way to turn regular chocolate into a homemade magic shell for your next ice cream cone.

However, coconut oil also has a relatively low smoke point, making it unsuitable for high-heat cooking methods. And the high saturated fat content makes it less heart-healthy than other oils.

Corn oil

Corn oil is another high temperature neutral oil suitable for frying. And since corn is a subsidized staple that is grown in abundance in the United States, oil is very affordable.

Due to chemical processing, there are no antioxidants or other beneficial ingredients, which you would find in extra virgin olive oil or avocado oil. However, if you plan to fill a large pot with cooking oil, corn oil is a logical and affordable option.

Grape seed oil

Grape seed oil is self-explanatory – it is made from grape seeds. And since grape seeds are a byproduct of making grapes and grape juice, they are a rich source of cooking oil and prevent food waste. Unlike the fruit, however, grape seed oil has a very neutral aroma. So it is an excellent oil for many cooks. Grapeseed oil can be used in almost any application without affecting the flavor. It can also be used with intense smokeless heat.

Peanut oil

From pistachios and walnuts to pumpkin seeds and peanuts, peanuts make up a wide range of cooking oils. Because nuts are full of fat, the oil is easy to extract for culinary purposes. But depending on the type of peanut, cooking oil can vary in flavor and smoke point.

Peanut and almond oils have a neutral flavor and a high smoke point when unroasted. In fact, some cooks swear by frying chicken, donuts and peanut oil. But with other varieties such as walnuts, walnuts and pistachios, the aroma of nuts is in the foreground and does not tolerate high temperatures.

As with common peanuts, it's important to use caution when using this oil around people with allergies.

olive oil

This popular oil is a staple of the Mediterranean diet and a staple for many families across the country. In 2021, Americans will consume over 406,000 tons! Its herbaceous-nutty flavor is an ideal base for salad dressings, pasta sauces and even delicate desserts.

Premium olive oil is the extra virgin variety. Olives get their name from the way they are pressed. For the TLDR version, extra virgin olive oil has the strongest flavor and health benefits, but should only be used cold or over low to medium heat. However, there are also refined versions that take away their distinctive flavor and make them more suitable for high-temperature cooking methods.

Red palm oil

You may have seen palm oil portrayed negatively in the news or on social media. This oil, derived from the fruit of the palm tree, is found in almost all processed foods and cosmetics and is responsible for deforestation and labor exploitation around the world. Most of the palm oil you find in the grocery store may be unethical, unhealthy, or environmentally friendly, but red palm oil is different.

Red palm oil is an unrefined bright orange fat that solidifies like coconut oil at room temperature. It has been a staple of West African cuisine for thousands of years. And unlike the refined palm oil you see in processed foods, it's usually sourced from small, sustainable producers. It is packed with carotenoids and other healthy antioxidants, has a subtle floral aroma and a high smoke point.

Sunflower and sunflower oil

Sunflower and sunflower oil come from the seeds of the flower. And while the two plants are different, the resulting cooking oils are so similar that they are often used interchangeably. Sunflower oil and sunflower oil are rich in unsaturated fats, light yellow in color and almost completely neutral in taste.

Both are excellent choices for high-heat cooking, such as B. Grilled steaks or stir-fries. However, since they are more expensive than other high-heat oils such as canola or corn, we do not recommend frying them in these oils.

sesame oil

Sesame oil is a staple in East Asian cuisine. Untoasted, sesame oil is light in color, relatively neutral in flavor and can be used in high-heat cooking methods. However, most bottles of sesame oil sold in the United States use toasted seeds. This gives it an intense nutty, toasty flavor that can be used in stir-fries, dips and salad dressings.

Although sesame oil's unique flavor is essential to many Asian recipes, it can be overpowering when used as the main cooking oil. The roasting process also lowers its smoke point, so it is best used as a sauce or finishing oil.

vegetable oil

Vegetable oil is a general term that can be used for any oil that is a mixture of various refined vegetable oils. Depending on the brand, this can include anything from soybeans, canola, corn, palm or sunflower. But most bottles are almost entirely filled with soybean oil.

This cooking oil is fine, tasteless and can be used to cook food at high temperatures. It is very affordable. However, if you are one of those people who have to be very careful about what you put in your food, it is best to avoid vegetable oils. Because of the brand, it's hard to tell exactly what's in each bottle and how nutritious it is.

What oil do you use for frying? Let us know your comments.

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