A quick Google search will turn up some awesome studies on exactly what properties each cooking oils have. I have read many of them, such as this one by Live Science and this one by Prevention. Below is a quick rundown of my findings.
Things I primarily care about:
- Smoke point: the temperature at which the oil begins to break down and lose nutrients. Higher smoke points are better for oils you’re cooking with.
- Cold-pressed or expeller-pressed: The oil is then processed in a way that retains aromas, nutrients and flavors that would otherwise be destroyed by heat.
- MUFAs over PUFAs: Olive, avocado, canola, sunflower, sesame and soybean oils are less sensitive to heat and oxidation that can be unhealthy for us.
Top picks:
- My top pick: Organic Avocado Oil
- Pros: High (400 Farenheit) smoke point, high in MUFAs, high in vitamin E, mild flavor
- Cons: can be expensive
- Second Choice: Organic Olive Oil
- Pros: High (375-470 Farenheit) smoke point, has antioxidant compounds, high in MUFAs, mild flavor.
- Notes: Extra Virgin Olive Oil should only be used for low heat applications; Virgin Olive Oil should be used for pan-frying, roasting and baking.
- Third Choice: ORGANIC Canola Oil
-> I’m almost nervous to recommend this. Almost all canola grown in the US is genetically modified, please choose organic if you want to avoid GMOs.- Pros: High in Omega 3s, mostly MUFAs, high (400 Fahrenheit) smoke point.
- Cons: Non-organic canola oil is most likely genetically modified and processed using a chemical solvent called hexane. Buy organic to avoid GMO and hexane.
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