Cooking Oils: which to choose?

You're on your usual visit to the grocery store and you stop by the isle where the cooking oils are stocked. You're about to place a bottle of olive oil in your cart, but then you remember that article you read on coconut oil in your health magazine. But didn't you also hear something about how amazing grapeseed oil is supposed to be? And what about almond oil and canola oil? Are those any good for you?

I don't know about you, but this is the debate that usually takes place in my head when I go to buy oil. With so many cooking oils available boasting various health benefits, choosing which to buy can be tough. It has become widely known that butter, lard, and shortening (all high in unhealthy saturated fat) are to be generally avoided when cooking for a healthy diet, while many oils can be incredibly beneficial, being prominent sources of monounsaturated and polyunsaturated fats (the healthy fats our bodies need).

I did some research on some of the cooking oils out there and came to find that one oil doesn't cut it for all recipes. Each type of oil has a different smoke point, which is due to its chemical makeup. When the oil begins to smoke, the fumes become toxic, damaging free radicals are created, and the oil's nutritional value begins to degrade. It's important to keep this in mind when cooking; the selection of oils that can be used for a stir-fry dish can be entirely different from those that can be used for baked goods. Below is a smoke point key and a selection of oils stating their respective smoke points as provided by Eating Well Magazine, along with some additional facts on each to take into consideration:

High smoke point: searing, deep-frying, browning, all-purpose cooking
Medium-high smoke point: baking, oven cooking, crisp sauté, stir-frying
Medium smoke point: light-sauté, low-heat baking, sauces

Canola oil: contains omega-3's, omega-6's, phytosterols (which lower cholesterol absorption), vitamin E, vitamin K, inexpensive, medium-high smoke point

Flaxseed oil: contains omega-3's, should be stored in the refrigerator, cannot handle any heat

Extra-Virgin olive oil: contains vitamin A, vitamin E, medium-high smoke point 
- Regular olive oil is less nutrient-dense, but it can take on more heat and is less expensive than extra-virgin olive oil  
- Light olive oil refers to color, not calories; not much flavor is derived from it

Grapeseed oil: contains omega-6's, vitamin K, antioxidants, oleic acid (which may help reduce chances of stroke and curb appetite), has a light flavor, medium-high smoke point

Peanut oil: contains omega-6's, vitamin E, phytosterols, medium-high smoke point

Coconut oil: very high in saturated fat, but contains lauric acid, which aids in immune function and contains antibacterial, antiviral, and antifungal properties, has a sweet flavor, medium smoke point

Avocado oil: contains vitamin E, phytosterols, lutein (which can help improve eye health), high smoke point

Walnut oil: contains omega-3's, omega-6's, vitamin K, should be refrigerated, medium smoke point

Almond oil: contains vitamin E, phytosterols, has a nutty flavor, high smoke point

Hemp oil: contains omega-3's, omega-6's,  anti-inflammatory fatty acids, should be stored in the refrigerator, medium smoke point

There are plenty of other healthy cooking oils out there, so you may want to explore beyond the ones provided here!