Oil is an essential ingredient used to provide fat, flavor, and prevent sticking when cooking, but it’s important to understand the properties of different types of oil in order to achieve your desired results. When it comes to health, some oils are better choices than others, containing lower amounts of saturated fats and remaining more stable when heated to high temperatures. For baking, sauteing, and everything in between, here are a few of the healthiest options.
Extra Virgin Olive Oil
Extra virgin olive oil, often referred to as EVOO, is the gold standard when it comes to health-conscious cooking. It’s rich in heart-healthy monounsaturated fats and antioxidants, which have been shown to reduce inflammation and oxidative stress. The high smoke point of EVOO makes it a suitable option for roasting and sautéing, though its fresh, slightly fruity flavor is especially delicious on salads and raw veggies.
Avocado Oil
Avocado oil is nutritionally similar to olive in that it’s high in healthy fats as well as vitamins E and K. It also has an exceptionally high smoke point, making it a perfect choice for recipes that require frying and grilling. Unlike olive oil, however, the flavor of avocado is generally quite neutral and won’t overpower the rest of the ingredients in your dish. We love using it in mayonnaise and other homemade condiments.
Sesame Oil
Sesame oil, particularly the toasted variety, has a more distinct flavor than many other cooking oils. Like olive and avocado, it’s rich in antioxidants and has a high enough smoke point for frying and sautéing, though it’s important to select the right type of sesame oil for each stage of your recipe. In general, untoasted sesame oil is the appropriate choice for cooking, while the smoky, nutty flavor of its toasted counterpart provides a great finishing touch.
