Cooking oils are a crucial ingredient in any kitchen, but with so many options on the market, how do you choose the right one for everyday cooking? Whether you’re sautéing, frying, or baking, the type of oil you use can make a significant difference in the flavor and health benefits of your food. To help you navigate the countless choices, we reached out to experts for their recommendations on choosing the right oil for everyday cooking.
In general, the best oils for everyday cooking are those that have a high smoke point, meaning they can withstand high temperatures without breaking down and forming harmful compounds. According to nutritionist Jennifer Shu, MD, “Oils with high smoke points, such as avocado oil, coconut oil, and peanut oil, are great for frying and sautéing because they are more stable and less likely to burn.”
Avocado oil is especially popular for everyday cooking due to its mild flavor and high smoke point of 520°F. “It’s a versatile oil that can be used for everything from stir-frying to salad dressings,” says chef and recipe developer Emily Gibson. “It also has a higher content of monounsaturated fats, which are known to be heart-healthy.”
Coconut oil, with its distinct nutty flavor and high smoke point of 350°F, is another popular choice for everyday cooking. “Coconut oil is great for baking and is also a flavorful addition to sautés and stir-fries,” says chef and cooking instructor David Lee. “Just be mindful of the strong coconut taste, as it may not be suitable for all recipes.”
When it comes to health benefits, olive oil is a top contender for everyday cooking. “Extra virgin olive oil is high in monounsaturated fats and has been shown to have numerous health benefits, including reducing the risk of heart disease,” says registered dietitian Megan Wong. “It’s best used for low to medium-heat cooking, drizzling over salads, or as a finishing oil for dishes like pasta and soup.”
Canola oil is another popular choice for everyday cooking, thanks to its neutral flavor and high smoke point of 400°F. “Canola oil is a great all-purpose oil that can be used for sautéing, frying, and baking,” explains nutritionist Jennifer Shu. “It’s also low in saturated fats and high in omega-3 fatty acids, which are beneficial for heart health.”
Ultimately, the right oil for everyday cooking will depend on your personal taste preferences and the specific cooking techniques you use most often. By choosing oils with high smoke points, health benefits, and versatile flavor profiles, you can ensure that your everyday meals are not only delicious but also beneficial for your wellbeing. Whether you opt for avocado oil’s mild flavor, coconut oil’s nutty taste, or olive oil’s health benefits, the key is to find an oil that suits your culinary needs and lifestyle.
