Have you ever stood at the cooking oil aisle at the grocery store and wondered which ones you should use and which ones you should avoid? If so, you’re not alone.

Cooking oils are an essential part of preparing so many dishes. Whether you are sautéing vegetables, tossing a salad, or marinating meat, it’s important to be sure you have the right oil for your recipe, but deciding on which one to use can be a daunting task because not all oils are created equal!

Every cooking oil has a different flavour, smoke point, and nutritional content - all factors you should keep in mind when you’re shopping.

When looking for oils, think about your intended use: Will you be frying your food?

Baking? Making a dip or sauce? 

Knowing what temperature you intend to bring your food to will help you choose an oil with an appropriate smoke point. 

What is a smoke point? 

A smoke point is the temperature at which the oil is no longer stable because it starts to oxidise and break down. This results in the formation of free radicals that can harm your health by potentially causing disease and cell damage.

In addition, you’ll want to avoid oils that have been highly processed and refined from genetically modified crops such as canola, soybean, and safflower oil. 

So what are some of the best oils to add to your kitchen cabinets? 

Avocado Oil: Avocado oil has a high smoke point of 300 C and a mild flavour making it a very versatile cooking oil and great for deep frying, sautéing, roasting, but also good to use in a salad dressing or smoothie to increase your intake of heart healthy fats! 

Avocado is filled with heart healthy fat called oleic acid and there are compounds that may help lower blood pressure, LDL cholesterol, and triglycerides, decreasing the risk of heart disease. It also contains Vitamin E and lutein which is an antioxidant that helps vision and eye health. 

Coconut Oil: Coconut oil has a smoke point of 175 C and comes with a whole list of benefits! It enhances metabolism, boosts brain function, and increases good cholesterol in your body. It also has antiviral, antimicrobial and antibacterial properties and helps your body absorb other nutrients.

Coconut oil can be substituted for other oils and butter in most baking recipes. It is also great for a stir fry or drizzled over a bowl of popcorn. You can also consider adding a spoonful to your morning coffee or smoothie!

Extra Virgin Olive Oil: Extra virgin olive oil has a smoke point of around 190 C and is bursting with heart healthy mono-unsaturated fats, antioxidants and great flavour! The oleic acid (a monounsaturated fat) found in olive oil has been shown to have anti-cancer and anti-inflammatory properties.

Olive oil is best used when preparing dishes over low to medium heat or to drizzle over prepared dishes or to make dressings. Be sure you buy a bottle that is dark and protected from the light (which causes it to go rancid).   

Sesame Oil: Sesame oil has a smoke point of 210 C and is known for its anti-inflammatory and antioxidant effects. It also helps to keep your arteries clear, reducing the risk of heart disease and can help relieve constipation.

Extracted from the nutritious sesame seed, this oil adds extra flavour when sprinkled as a finishing touch to your dishes. It complements noodle and rice dishes as well as meat and poultry.

Learning to use a variety of oils can not only add more flavour to your diet but offer you so many different health benefits as well!