The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as flax, soybean, canola and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats. However, remember that oil is still fat, and fat is high in calories. It is still important to limit QUANTITY and choose QUALITY! Aim to use less fat possible to add, prepare or use in your foods. When it comes to cooking, however, not all oils are the same. Some oils can handle the heat, and some can’t. Which means that some oils are good for cooking and some are better to add into foods after they have been cooked, or that will will eaten raw.avocado-oilAn oil’s smoke point – temperature when the oil will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value, produces toxic fumes and trans fats (the stuff we’re trying to avoid!) and it can give food an unpleasant taste. If oil is used for cooking, then re-used, it loses integrity and can begin to produce trans fats (like deep frying and re-using the oil) Use this guide to oils as you fix your favorite recipes. You might find it helpful to hang it inside a cupboard door as a quick and easy reference.olive-oilOils with high smoke points, are good for high-heat frying and stir-frying. Those with moderately high smoke points, making them good for sautéing over medium-high heat. Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips. These oils are best for searing, browning and deep frying. Note: We do not recommend deep frying
Oils with a HIGH SMOKE POINT
These oils are best for searing, browning and deep frying.
Note: Deep Frying is NOT recommended
Oil | % Mono | % Poly | % Sat | Nutrition Notes |
---|---|---|---|---|
Almond | 65 | 28 | 7 | Distinctive nutty flavor |
Avocado | 65 | 18 | 17 | Sweet aroma |
Hazelnut | 82 | 11 | 7 | Bold, strong flavor |
Palm | 38 | 10 | 52 | High in saturated fat. Not recommended |
Sunflower | 79 | 7 | 14 | Seek out high-oleic versions, which are higher in monounsaturated fat |
“Light” olive/refined olive | 78 | 8 | 14 | The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color |
MEDIUM smoke point
These oils are best for light sautéing, sauces and low-heat baking.
Oil | % Mono | % Poly | % Sat | Nutrition Notes |
---|---|---|---|---|
Corn | 25 | 62 | 13 | High in omega-6. High-oleic (monounsaturated fat) versions coming soon |
Hemp | 15 | 75 | 10 | Good source of omega-3. Keep refrigerated |
Pumpkinseed | 32 | 53 | 15 | Contains omega-3 |
Sesame | 41 | 44 | 15 | Rich, nutty flavor. Keep refrigerated |
Soybean | 25 | 60 | 15 | High in omega-6 |
Walnut | 24 | 67 | 9 | Good source of omega-3 |
Coconut | 6 | 2 | 92 | High in saturated fat. Use in moderation |
MEDIUM HIGH smoke point
Best suited for baking, oven cooking or stir frying.
Oil | % Mono | % Poly | % Sat | Nutrition Notes |
---|---|---|---|---|
Canola | 62 | 31 | 7 | Contains low levels of omega-3 |
Grapeseed | 17 | 73 | 10 | High in omega-6 |
Macadamia nut | 84 | 3 | 13 | Bold flavor |
Extra virgin olive | 78 | 8 | 14 | Best-pick oil |
Peanut | 48 | 34 | 18 | Great for stir frying |
NO HEAT oils*
These oils are best for making dressings, dips or marinades.
Oil | % Mono | % Poly | % Sat | Nutrition Notes |
---|---|---|---|---|
Flaxseed | 65 | 28 | 7 | Excellent source of alpha-linolenic acid, a form of omega-3 |
Wheat Germ | 65 | 18 | 17 | Rich in omega-6. Keep refrigerated |
Use oils wisely
Choose the right oil for the job. Unsaturated fats are best. Choose a diet rich in colourful fruits, vegetables, legumes, nuts, seeds and whole grains. Limit animal fats/saturated fats and completely avoid trans-fats. Adapted from http://health.clevelandclinic.org/2014/10/heart-healthy-cooking-oils-101/