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What is the healthiest cooking oil? Wine News

None of this is particularly appetizing, but it’s timely for the maker. The process renders the oils bland (appealing to customers) and gives them a long shelf life, which suits retailers. This also gives them a high “smoke point” (see previous page).

One final note: how you store the oil is important. Sniffing that bottle of expensive nut oil only to find it’s already gone rancid is infuriating – but most of us don’t use them fast enough, and nut and seed oils (except for sunflower oil) can “transform” in a few weeks, especially if you keep them in a warm place near the stove. Keep them cool and they’ll last for years – I have a shelf in the fridge door reserved for chic nut oils.

A good compromise: keep a small bottle (ideally pottery and not glass or metal) handy, and refill it as needed from a bottle kept in a cool cupboard.

The recap: what to use and when to use it

coconut oil

Good for vegan baking as it is solid, like butter, at room temperature. But it’s almost all saturated fat and there are no omega-3s.

  • Monounsaturated: 6%
  • Polyunsaturates: 2%
  • Saturated: 92%
  • Omega-3: negligible

extra virgin olive oil

Use for salad dressings and drizzle over finished dishes. The fairly low smoke point means it’s not ideal for searing meat and vegetables or roasting meat.

  • Monounsaturated: 78%
  • Polyunsaturates: 8%
  • Saturated: 14%
  • Omega-6/3 ratio: 13:1

Sunflower oil

Works for general frying and as a base for salad dressings and mayonnaise. Look for high oleic sunflower oil (made from particular varieties) with more omega-3s.

  • Monounsaturated: 20%
  • Polyunsaturates: 69%
  • Saturated: 11%
  • Omega-6/3: 40:1 ratio

Rapeseed oil (aka canola oil, in the US)

A good, unrefined, cold-extracted oil is nice for salad dressings and soft braises, like zucchini. Refined rapeseed oil has a lower micronutrient content.

  • Monounsaturated: 62%
  • Polyunsaturates: 31%
  • Saturated: 7%
  • Omega-6/3: 2:1 ratio

Groundnut Oil (aka Peanut Oil)

Rich in vitamin E and good for frying – fish, for example. Generally very refined, but unrefined oil has a pronounced nutty flavor.

  • Monounsaturated: 48%
  • Polyunsaturates: 34%
  • Saturated: 18%
  • Omega-6/3: 32:1 ratio

Lawyer o

Use for dressings and stir-fries. It is very bland so will not overpower delicate flavors and contains vitamin E.

  • Monounsaturated: 70%
  • Polyunsaturates: 14%
  • Saturated: 16%
  • Omega-6/3: 13:1 ratio

Linseed oil

Good for adding to cereals and smoothies to boost omega-3 levels for non-fish eaters, but it does smell fishy. Not for cooking as it has a very low smoke point.

  • Monounsaturated: 62%
  • Polyunsaturates: 31%
  • Saturated: 7%
  • Omega-6/3: 2:1 ratio

nut oil

Add to salad dressings and coffee and nut cake (keep oven temperature below 160°C), but it goes rancid quickly at room temperature.

  • Monounsaturated: 24%
  • Polyunsaturates: 67%
  • Saturated: 9%
  • Omega-6/3: 5:1 ratio

This article has been updated with the latest information.

What cooking oils do you like to use when preparing your food? Let us know in the comments below.

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This notice was published: 2022-03-04 09:47:54

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