Margarine or Trans Fat Partially hydrogenated vegetable oils contain TRANS fatty acids. Read your food labels, if it says, "partially hydrogenated," try to avoid them. They are present in all commercially made doughnuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major "fast-food" chains), potato and corn chips, imitation cheeses, and confectionery fats found in frosting and candies. All of them have unsaturated fats which can be damaged at high temperature and converted to a trans fat.
 
 

Refined Oils are extracted from clean oilseed / oil cakes by solvent extraction for further refining to produce clear oil, free from rancidity and foreign matter. These oils are used as medium cooking oils (225°F - 350°F), high cooking oils (350°F - 450°F), and deep-frying oils (greater than 450°F).

If the oil you buy is bland and pale, you can be certain that it has been fully refined, bleached, and deodorized. In essence, refined oils have negligible flavor and aroma, which can be useful in delicately flavored dishes. High and medium-high heat temperature range: 320°F – 500°F. Good all-purpose. Use for baking and sautéing, stir-fry and wok-fry, and oven cooking; to sear, brown, deep fry, fry and for tempura.

Unrefined cooking oils: These oils are typically called salad oils and are used for salad dressings, marinades, and sauces or light cooking oils (light sautes and low heat baking). As a general rule, they should not be cooked at high temperatures. Use for light sautéing, low-heat baking, pressure cooking, sauces and salads. However, safflower oil is the one unrefined oil that can become hot enough to reach the temperature necessary for deep-frying. Unrefined oil contains a full range of bioactive components that not only have healthful benefits and provide full-bodied flavor, but also make the oil more prone to oxidation. Using unrefined oils at temperatures above 320°F accelerates the oxidation of these oils.

Unrefined oils are processed by cold-pressed and expeller-pressed methods. Unrefined oils carry with them the true bouquet of olives, corn, sesame seeds, peanuts, soybeans, safflower, or whatever plant was the oil's original home. The strong flavors of unrefined oils can dominate whatever dish or baked good is made with them. Of course, strong flavor is not always a drawback; in some cases unrefined oils are used as flavoring agents. And, typically, where there is strong natural flavor and aroma, there is a higher amount of nutritional value. Best for medium heat temperature range: 212°F – 320°F.

Canola Oil (A US marketing name for rapeseed oil)

From: Genetically modified rapeseed - has tiny peapod like fruits. A light, golden-colored oil, similar to safflower oil. Low in saturated fat. Extracted from the seeds of a plant in the turnip family (the same plant as the vegetable broccoli rabe). Used in salads and cooking, mostly in the Mediterranean region and India; also used in margarine and blended vegetable oils. 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.

Temps: Up to 375F for *smoke point*, but only use cold for omega-3 health benefits

Health: 10% Omega-3 oils

Uses: Stir frying, grilling. Has very mild taste.
 
 

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 without smoking. It is high in polyunsaturated fat and is used to make margarine, salad dressings and mayonnaise.

Temps: Up to 400F

Health: 25% Omega-6 oils

Uses: Little taste and good at high temperatures, good for frying. Use only if other oils are not available.
 
 

Soybean

Soybeans contain oil that is inefficient to extract in a natural manner; therefore, unrefined expeller-pressed soy oil is rather expensive. Unrefined soy oil has a strong, distinctive flavor and aroma -- some like it, some don't. It has a dark yellow color with a faint green tint. Unrefined soy oil is more susceptible to oxidation and rancidity than sesame, olive, or corn oil.

Highly refined soy oil is reasonably priced, very mild and versatile, accounting for over 80% of all oil used in commercial food production in the U.S. Almost any product that lists vegetable oil as an ingredient probably contains refined soy oil. This is a good all-purpose oil that is also used in cakes and pastries

Temps: use up to 450°F

Flax Seed Oil

Temps: use cold only

Health: 58% Omega-3 oils plus Omega-6 oils

Uses: Salad dressing

Smoke Point 3

Coconut Oil

A heavy, nearly colorless oil extracted from fresh coconuts. Used primarily in blended oils and shortenings. Used primarily in prepared, processed, packaged foods.

Temps: Any temperature

Health: This is a saturated fat but a healthy one, and is the only one on the list safe at high temperatures.

Uses: Deep frying, other high temperature cooking. Discard after each use.
 
 

Grapeseed Oil

This light, medium-yellow, aromatic oil is a by-product of wine making. It is used in salads and some cooking and in the manufacture of margarine.

Temps: Use to 200F to preserve Omega-6; can be used higher

Health: 76% Omega-6, shown to reduce LDL levels

Uses: Great for frying or sauteeing, a bit expensive. Light, grapey flavor.

Nut Oils: fragrant full-flavored oils are pressed from nuts and takes on the flavor of roasted nuts. The nuts are often toasted for a browner color and better flavor. The nuts are never blanched. Nut oils are best used in cold dishes; heat destroys their delicate flavor.

Almond Oil

Best to use cold

Used in salad dressings, spreads
 
 

Walnut Oil

Best to use cold

Health: 5% Omega-3 oils

Used in salad dressings, spreads

Hazelnut Oil

From: Hazelnuts

Temps: Use up to 325F

Health: 78% Omega-9s

Uses: Stir frying, deep frying, sauces, baked goods, and for sautéing and salad dressings.
 
 
 
 
 
 

Olive Oil

A monosaturated oil extracted from tree-ripened olives. Olive oils range from light amber to green in color and bland to extremely strong in flavor. Olive oil is graded according to its degree of acidity and the process used to extract the oil. Oil labeled "virgin" is cold pressed, a process using no heat or chemicals and contains low levels of acidity. Oil labeled "pure" uses heat and chemicals to process olive residue from subsequent pressings. Oil varies in weight and may be pale-yellow to deep-green depending on fruit used and processing. Cold-pressed olive oil, is superior in flavor to refined. Oil from the first pressing, called "virgin" olive oil is the most flavorful. Also classified according to acidity: extra virgin, superfine, fine, virgin, and pure, in ascending degree of acidity. "Pure" olive oil, and that labeled just "olive oil" may be a combination of cold-pressed and refined oil; suitable for cooking.

Temps: Up to around 350F

Health: 76% Omega-9, many heart benefits; countless studies extoll this

Uses: Salads, any Italian or Mediterranean dishes, grilling vegetables. Gives a distinctive (yummy!) flavor to foods.

Peanut Oil

Made from pressed, steam-cooked peanuts. Peanut oil has a bland flavor and is good for cooking because it doesn't absorb or transfer flavors.. Its smoking point is slightly lower than corn or safflower oil.

Temps: Up to 212F for health benefits; can be used much hotter.

Health: 22% Omega-6. Note - some are sensitive to irritants in this oil.

Uses: stir fry, deep frying
 
 

Safflower Oil

From: Safflower seeds

Temps: Use to 212F

Health: 79% Omega-6 oils

Uses: Good for salads and sauces, has a distinctive flavor.

Sunflower Oil

From: Sunflower seeds

Temps: Use to 212F

Health: 69% Omega-6 oils

Uses: Salads and sauces. It is a good all-purpose oil . Sunflower oil is an excellent all-purpose oil; however, some people find its flavor too strong for baked goods and salads. It stores well and may be used instead of sesame or corn oil. This oil has a high resistance to rancidity.
 
 

Sesame Oil

From: Sesame seeds: There are two types of sesame oil. The oil that is made from roasted sesame seeds has a strong, distinctive flavor. It is called dark sesame or toasted sesame oil and has an intensely rich, smoky, sesame aroma; nutty taste; dark, brown color; thick consistency; and cloudy appearance. It is used a great deal in Chinese and Indian cooking. Just a few drops of this oil can add an outrageously delicious flavor that enhances many foods. Dark sesame oil is ideal for stir-fries, baking, sauces, and spreads.

Temps: Up to around 350F

Health: Lots of Omega-6 oils plus 49% Omega-9

Uses: Great for stir-frying and for a hint of flavor in marinades