Many people that know olive is the best type of oil to use while cooking. Olive oil mostly contains monounsaturated fat, is rich in antioxidants, as well as may limit your risk for cancer and other diseases. But what other oils are beneficial to your health?
Dr. Andrew Weil highlighted the healthiest oils in a recent article for Prevention.com:
Canola
Neutrally flavored canola oil is pressed from rapeseed, a relative of the mustard plant, and contains mostly monounsaturated fat. Don’t believe the myths on the Internet about canola oil’s supposed “dangers.”
Grapeseed
This versatile, neutrally flavored oil is pressed from grape seeds after wine has been made. It has a higher smoke point than other oils but contains more polyunsaturated fats (which lower HDL as well as LDL cholesterol) than monounsaturated fats, so use in small amounts.
High-oleic sunflower, safflower
Oleic-rich seeds have higher levels of monounsaturated fats than other seeds (canola falls into this category). I try to avoid high-oleic oils made from genetically modified crops because they may have hidden risks for both individuals and the environment.
Sesame
I pass on oils that are mostly polyunsaturated-except for dark-roasted sesame oil, which gives distinctive flavor to Asian and Middle Eastern dishes. A little goes a long way.
Peanut
Its flavor ranges from mild to richly nutty, and it contains a mix of saturated, mono-, and polyunsaturated fats, so use only occasionally.
Walnut
Healthy (and pricey) walnut oil contains heart-protective omega-3 fatty acids. Its nutty flavor is nice in salad dressings.
Gourmet oils
These include macadamia nut, avocado, and other expensive exotics. I’d try hazelnut in salad dressings and skip the rest; the flavors aren’t distinctive enough and the health benefits aren’t remarkable.
Corn, soybean
Although these oils tend to be less expensive than others, I don’t use them because they are too high in polyunsaturated fats. What’s more, at high temperatures, corn oil smokes and produces toxic fumes.
