Health News – Best oils for Frying and Cooking


It’s important to match cooking oil with cooking temperature because each oil has a unique smoke point. And the taste of each oil will affect the flavor of your food. Each grease has a unique smoke point, heat your oil beyond its magic number and expect the fire alarm to sound,  then you have to consider cost and flavor.

  1. Canola oil: With a 400 to 420 F smoke point, it is good for medium-high heat frying. there’s a reason this clear, neutral oil is the old standby.  It has a mild flavor and aroma. It is most commonly available in a refined form. Its mild flavor and relatively high smoke point make refined canola oil a good all-purpose oil. Of all the oils, it has the least amount of saturated fat and is one of the least expensive.
  2. Extra virgin olive oil: This is often viewed as an “all purpose” cooking oil, but with a 350 F smoke point, it’s really only good for frying over low to medium heat or drizzling over salads.
  3. Coconut oil: Considered often good for all types of frying, this solid oil’s smoke point is 350 F, so, choose it for lower-heat cooking. Keep in mind the distinct coconutty taste.
  4. Sesame oil: This full flavor oil has a 410 F smoke point, so it’s good for medium-high heat frying — but only if you don’t mind the powerful, distinctive flavor and can afford to burn through a lot.
  5. Peanut oil: With a smoke point of 450 F, perfect for medium-high heat cooking, it’s full with vitamin E, has a mild, earthy flavor that won’t overpower your food and it’s priced just right.
  6. Grapeseed oil: This neutral oil’s smoke point is 400 to 420 F, so it’s perfect as an all-purpose medium-high heat frying oil. It may contain a higher than average Omega 6 fat concentration.
  7. Red Palm Oil. Red palm oil is high in monounsaturated “good” fats, although it is also high in saturated fats. Additionally, the nutty tasting palm oil is rife with vitamin E, a powerful antioxidant and has a sky-high 450 F smoke point, which makes it ideal for everyday cooking, even at higher heats.
  8. Corn Oil. Made from the germ of the corn kernel. Corn oil is almost tasteless and is excellent for cooking because it can withstand high temperatures upto 450 F without smoking. It is high in polyunsaturated fat and is used to make margarine, salad dressings and mayonnaise.

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