Maybe you have a bunch of different cooking oils collecting dust in your pantry, or maybe you stick to just one since they’re all pretty much the same, right? Wrong! Different cooking oils have different strengths and weaknesses, making them pros for certain recipes and busts for others. This guide will help you make better decisions about what cooking oils to use and purchase, making dinner time just a bit easier and healthier! Here’s a look at types of cooking oil and their uses.

Extra Virgin Olive Oil

Smoking Heat: 350-410 F

Best Uses

Extra virgin olive oil is a great option for salads, dipping breads or sautéing at low or medium heats. It has an herbal and peppery flavor and can be mixed with salt or balsamic vinegar for a simple dressing or dipping sauce. It is also a healthy option because the process to make extra virgin olive oil involves grinding and pressing olives. There is no addition of chemicals or processing involved in making this type of olive oil. According to Healthline, it can also be helpful in reducing the risk of heart disease and regulating blood sugar and cholesterol.

Helpful Tips

When purchasing, make sure to buy extra virgin olive oil as opposed to virgin or light olive oil since they do not have as many nutrients and are more processed. The olive oil should be used within three to six months of opening or 12 to 18 months after purchasing.

Vegetable and Canola Oil

Smoking Heat: 400-450 F

Best Uses

Vegetable and canola oils have mild flavors and can withstand high heats, so they can be used in stir frying, pan frying, grilling and baking. They are highly processed however, which means that they do not have as many nutrients as other types of oils.

Helpful Tips

Vegetable and canola oils should be used within six months to a year of opening and one to two years after purchasing. If you are trying to be conscious about saturated fats, canola oil has lower amounts than other vegetable oils.

Avocado Oil

Smoking Heat: 520 F

Best Uses

Another type of cooking oil is avocado oil. It is a option similar to olive oil, but with a lighter, more subtle taste and a much higher smoking point. These properties make it good for frying, baking or cooking with other high- heat methods. It is also a healthy option that is good for your liver, regulating blood pressure, high cholesterol and reducing the risk of heart disease, according to Healthline.

Helpful Tips

When purchasing, make sure that the packaging is labeled “refined” as opposed to “unrefined.” Unrefined avocado has much more flavor, hindering it from being a neutral cooking oil. It also has a much lower smoking point which makes it less versatile in cooking. Avocado oil should be used within six to eight months of opening and one to two years after purchasing.

Peanut Oil

Smoking Heat: 450 F

Best Uses

Peanut oil has a light flavor that can be slightly nutty and is good for frying, especially in Asian cuisine. It can also be a good source of vitamin E and may help lower risk of heart disease and help regulate blood sugar, according to Healthline.

Helpful Tips

Peanut oil should be used within six months of opening or one year after purchasing.

Sesame Oil

Smoking Heat: 410 F

Best Uses

Another type of cooking oil is sesame oil. Similar to peanut oil, sesame oil is often used in Asian cuisine but has a more defined flavor which makes it slightly less versatile. Because of this flavor however, it is also used to make sauces or salad dressings. According to Healthline, it can also help improve blood sugar and contains antioxidants.

Helpful Tips

When purchasing, look for toasted sesame oil if you want a more defined nutty flavor to use in sauces, dressings and finishes. Sesame oil should be used within six months of opening or one to two years after purchasing.

Sunflower and Safflower Oil

Smoking Heat: 450-500 F

Best Uses

Sunflower and safflower oil have very neutral flavors, making them ideal for searing, pan frying or sautéing a number of different types of foods. Sunflower oil is also high in vitamin E, according to Time Magazine.

Helpful Tips

When purchasing, look for oils that are labeled “high oleic” since they will include higher amounts of unsaturated fats, which can help regulate blood sugar, according to Healthline. These oils should be used within six months to a year of opening and two years after purchasing.

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