willgetyoufit

When it comes to choosing oils to cook with, people have different preferences. However, I find that most preferences are shaped by tradition as opposed to actual knowledge of the product. Some people are strictly #TeamCanolaOil. Some are #TeamOliveOil. Others are #TeamPeanutOil, #TeamSafflowerOil or even #TeamGrapeseedOil. But why? There are many oils out there that have ample reason to elicit your allegiance but which is the best, the king, the Floyd Mayweather of oils (yea I said it…#TeamMayweather). Well, the method by which the oil is extracted pays major dividends into how healthy it is. The two methods of extraction are chemically and mechanically. Chemical extraction is cheaper, more common and yields a less healthy product. Machine pressed involves no chemicals, no heat, is more expensive, but yields a healthier product. With every oil, factors that must be considered include smoking point (some oils like olive oil smoke at lower temps than others like canola), storage life and its recommended usage. Now, without further ado, the tales of the tape for all the challengers:

Olive Oil:

o Used for salad dressings, sautéing veggies, and grilling
o Smoke point 410 degrees F
o “Extra Virgin” is the highest quality of this oil; “extra light” is the lowest quality.
o Contains omega 3’s, 6’s and 9’s
o Most easily tolerated by the stomach
o Contains several antioxidants

Canola Oil:

• Used for cooking and baking
• Smoke point 468 degrees F
• “Organic cold pressed” is best
• Contains lowest amount of sat fat
• Contains high levels of EPA and DHA (good fatty acids)
o EPA and DHA are good because they counteract inflammatory hormones in the body that unbeknownst to most cause aches and pains throughout our daily lives

Walnut Oil:

• Used for salad dressings
• Smoke point 400 degrees F
• More expensive and shorter shelf life
• Bad for cooking, high heat removes oils flavor and makes it bitter. High heat also destroys the antioxidants.
• More widely used to add nutty flavor to certain dishes

Macadamia Oil:

• Used to cook fish, chicken, veggies, baked goods and on salads
• Smoke point 425 degrees F
• Best frying oil
• Can actually prevent sunburn and expedite healing of small wounds because of its high level of Vitamin E
• Rich in Omega 3’s and Omega 6’s
• Used for skin moisturizing and improving skin elasticity

Almond Oil:

• Used to sauté’ and stir fry foods
• Smoke point 410 degrees F
• Creates an almondy aroma and flavor in the food
• Very rich in Omega 6’s, a fatty acid we already get an overabundance of in the American diet (so this is a pro as well as a con)
• Good for skin moisturizing and minimizing the appearance of dark circles around the yes

Sesame Oil:

• Used for application to cold foods, used in small amounts to avoid over powering food with nutty flavor.
• Smoke point 400 degrees F
• Suitable for frying
• Dark sesame seed oil isn’t suitable for frying.
• Rich in antioxidants

Grapeseed Oil:

• Used for salad dressings, marinades, deep frying, and baking
• Smoke point 420 degrees F
• Cholesterol lower effect
• Has been shown to reduce inflammation of airways in asthma sufferers
• Rich in antioxidants

Safflower Oil:

• Contains vitamin E, Vitamin K, monosaturated fats, poly saturated fats and omega 6’s.
• Smoking point 450 degrees F
• Can be used as hair conditioner
• Used as a wrinkle cream

Coconut Oil:

• Almost 95% saturated fat
• Rich in Vitamin E and K

Vegetable Oil:

o Usually a mix of oils derived from seeds
o Used for shortening for baked goods, pastries and breads; to improve food texture; as a medium for cooking procedures such as frying; and as a base for flavored content.

Much like perception, peoples’ preferences are relative, therefore; everyone will have a different view of which oil is the best when it comes to them, their lifestyle and what they are looking for. We all have different needs. This list will help you determine which oil is best when it comes to your life and preference. Feel free to be on more than one team if you like.