Cooking Oils

Which oils do I use in cooking and for what?

Besides the health perks, two big factors come into play: flavor and smoke point. The higher the smoke point (which ranges from 225°F for flaxseed to 490°F for rice bran), the more heat it can take. The following chart can be helpful in choosing which oil can be used for what food options.

For information on pans and cookware

Method/Technique	Type of Oil	Why	Health Benefits
Baking; Broiling	Canola Oil	The light flavor and smooth texture is perfect for sautéing, grilling, stir-frying, baking( light flavor is undetectable in baked goods) High smoke point (460°F) as well as salad dressings, sauces, and marinades.	Very low in sat fats; this oil is an excellent source of the omega-6 fatty acid, linoleic acid, which the body can not produce. also a good source of ALA	A tablespoon of canola oil contains 7% saturated fat, 35% poly unsaturated fat, and 58% mono unsaturated fats.
Cooking	Extra Virgin Olive Oil
Deep-frying; Stir-frying	Rice Bran Oil	The extremely light and versatile oil is perfect for frying, sautéing, salad dressings, dipping sauces, and baking Neutral flavour won’t hijack food’s natural taste. Super-high smoke point (490°F) permits deep-frying without turning your kitchen ceiling black.	One of the most nutritious oils Contains tocopherol, oryzanol, and tocotrienol — three vitamin E-related antioxidants that have been shown to inhibit both breast and skin cancer cells	A tablespoon of rice bran oil contains 20% saturated fat, 33% poly unsaturated fat, and 47% mono unsaturated fats.
	Peanut Oil	With its high smoke temperature, peanut oil is ideal for frying and deep frying foods.	Not the healthiest of the oils however people with health issues relating to trans fats and saturated fats benefit from utilizing this oil	A tablespoon of peanut oil contains 18% saturated fat, 33% poly unsaturated fat, and 49% mono unsaturated fats.
	Sesame Oil	Flavourful.This healthy oil comes in a variety of colors resulting from the numerous ways the seed is processed to make the oil. This oil is mainly used in stir-fries because of its short shelf life and low smoke temperature.	Packed with an outstanding amount of vitamins and minerals, sesame oil is known to lower cholesterol and lower the risks of heart disease.	A tablespoon of sesame oil contains 15% saturated fat, 43% poly unsaturated fat, and 42% mono unsaturated fats.
Dipping bread; Coating pasta	Extra Virgin Olive Oil	“Extra-virgin” means olives have gone through the press only once (versus at least twice for the regular kind), so the oil retains more of the fruit’s deep, earthy taste	Has the most amount of unsaturated fats known Minimal processing may allow more of the olive’s antioxidants — including heart-protecting polyphenols — to make it to your table.	A tablespoon of olive oil contains 14% saturated fat, 12% poly unsaturated fat, and 74% mono unsaturated fats.
Pan-frying	Grapeseed Oil	Light, mild, fruity flavor adds a little zing. High smoke point (400°F) is perfect for the frying pan.	A good source of vitamin E, beta-carotene, and sterols, which block the absorption of cholesterol
Salads	Flax, Canola, Soy, Extra Virgin Olive Oil, Wheat germ Oil, Walnut Oil, Hemp Seed Oil	Mild flavours don’t overpower fresh veggies and greens	Flax, Walnut, Hemp Oils good source of ALA, w-3 that benefits heart health High in monounsaturated fats and antioxidants, such as oleuropein, which help prevent LDL (bad) cholesterol from clogging your arteries
Weight Loss	Oil Sprays ( 1 calorie per spray vs 120 calories per tbsp of regular cooking oil)