A lot of people are confused about using different oils because liquid vegetable oil has had a reputation as being “heart healthy.” These oils are minimal in artery-clogging saturated fat and contain zero cholesterol. Unfortunately, many think that these oils are low in total fat and calories therefore can be used liberally which is not so the fact remains that all oils are fattening. One tablespoon of oil has 13.6 grams of fat and 120 calories. However it is true that some oils are more useful than others and light and healthy too for cooking. Here are some different oils that you should know of.
This oil is in saturated fats and rich in monounsaturated fats, canola oil also contains alpha-linolenic acid which is an essential omega-3 fat usually deficient in people’s diets. For these factors, canola oil should be primary cooking oil. Canola oil is mild, bland tasting, so is a all-purpose oil for cooking and baking when you want no other flavors.
Extra Virgin Olive Oil
With canola oil, olive oil should be one of your alternative cooking oil. It is rich in monounsaturated fat and also contains phytochemicals that helps to reduce blood cholesterol levels and protect against cancer. Unlike most vegetable oils, olive oil adds its own flavor to foods making them taste delicious. Extra virgin olive oil is least processed and most flavorful of all oils. It goes a long way to make a recipe low-fat as well.
Macadamia Nut Oil
This light macadamia nut flavor which is delicious and makes it great for cooking fish, chicken, vegetables, baked goods, and salads. It is also ideal for stir-frying and sautéing. Just like olive oil, macadamia nut oil is monounsaturated. You will get this healthy oil in a health food and specialty store.
Sesame oil is rich and has a nutty flavor that improves the flavors of foods. When it is used in small quantities, this ingredient adds a distinctive taste to recipes without blowing the budget. Use toasted (dark) sesame oil for the utmost flavor.
Most cooking oils labeled “vegetable oil” is derived from soybean oil. Soybean oil is also an ingredient in brands of margarine, mayonnaise, and salad dressing. This oil is rich in omega-3 fat though not as high as canola and walnut oils. Like canola oil, soybean oil too is bland flavor that works neutrally when you want to avoid adding any interfering flavors to your dish.
This has a nutty flavor and walnut oil is great for baking, cooking, and salads. Like canola oil, walnut oil contains mega-3 fats as well. Most brands of walnut oil are minimally processed and turns rancid quickly, so once opened, you must refrigerate it.
Nonstick Vegetable Oil Cooking Spray
These are available unflavored in butter, olive oil and garlic. These are pure fat but due to the small quantity used, it becomes low fat. The advantage to using them is that the amount that comes out during a one-second spray. Nonstick oil sprays are useful for low-fat cooking as they help in browning of foods and prevent them from sticking to the pans.
|Type of Oil/fat||Smoke
|Canola Oil||475F /246C||7||35||58|
|Rice Bran Oil||490F/254C||20||33||47|
|Walnut Oil (omega 3 fatty acids)||400F/204C||14||67||19|
|Grape seed||420F/ 216C||9||77||14|