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It carries heat and helps cook foods quickly and evenly.
It also coats your taste buds, making flavor linger longer.
But which oil is the best to cook with?
And which is the healthiest cooking oil?
Be sure to read labels carefully, though, because some oils have specific storage requirements.
Grapeseed oil, for example, should be refrigerated.
The Best: Extra-Virgin Olive Oil
What it is: Oil cold-pressed from ripe olives.
(Regular and light olive oils are more refined.)
That’s why it wins our healthiest oil prize.
The green hue ofavocado oilcomes from carotenoids (specifically eye-healthy lutein) and chlorophyll.
Try it in thisQuinoa Avocado Salad.
Its neutral flavor also makes canola a good choice for some dressings.
It’s solid at room temperature, but liquid above 75F.
Can be used in solid or liquid state.
More research is needed to support coconut oil’s purported therapeutic benefits-such as potential antimicrobial and antibacterial properties.
Use it for baking and low-heat sauteing because of its smoke point.
Match it with foods that go with its coconut flavor.
It has a high smoke point, making it a good option for baking, sauteing and stir-frying.
Available in refined, unrefined and toasted versions.
Also a good source of vitamin E.
Great neutral flavor; try roastedpeanut oilfor a toasty flavor.
Use refined peanut oil for frying, grilling, sauteing or roasting due to its higher smoke point.
Unrefined has a lower smoke point and is good for medium-heat cooking or salad dressings.
Enjoy it in thisCarrot-Peanut Noodle Salad.
Delicious as a spread and a favorite for baking because it provides moisture as well as fat.
Use clarified butter for high-heat sauteing because it has a higher smoke point.
In a study, adding a daily dose ofsafflower oil(about 1 2/3 tsp.)
Soybean oilis one of the few cooking oils to deliver heart-healthy omega-3 fats.
Its neutral flavor and high smoke point make soybean oil appropriate for most any cooking method.
Just like its whole-nut counterpart,walnut oilhas been shown to promote heart health.
Its rich, nutty flavor makes it ideal for salad dressings or finishing a dish.
Don’t heat it-it can become bitter.
A good source of vitamin E and antioxidants.
Sunflower oil has one of the highest concentrations of vitamin E of all oils.
Like soybean oil, sunflower oil is rich in omega-6 fats and it’s commonly used in processed foods.
Flavor is generally neutral, but varies based on the blend.
Best used in baking, sauteing and frying.
Varies based on blend, but generally good for high-heat cooking.
Like coconut oil, it can be used in either a solid or liquid form.
Because of its lower smoke point, it’s best for low-heat sauteing.
