When it comes to cooking, there are countless types of cooking oils available in the market.
Each oil has its own nutritional properties and choosing the right one can make a significant difference in the taste, texture, and nutritional value of your dish.
Some oils are made for drizzling, others for sizzling and even a few for simply dipping so, in this article, we've rounded up the top five cooking oils that you should consider using and why…
Rapeseed Oil
Rapeseed oil is an earthy, nutty oil that is light and easy to digest.
Grown in abundance right here in the UK, it’s produced from the bright yellow rape plant and is brimming in omegas 3, 6 and 9, - known to reduce cholesterol and help maintain healthy joint, brain and heart functions.
It’s also deliciously low in sat fats.
Best cold pressed, this oil can be used in a multitude of ways – from salad dressings, in your baking or frying. Personally love making a pan of roasties with it, works a charm!
Olive Oil
Olive oil is a staple in most kitchens worldwide and is a popular oil that has been used for centuries.
It’s rich in antioxidants and healthy monounsaturated fats, which can help reduce your cholesterol levels and lower the risk of heart disease.
But, not all olive oils are created equal – no no…
In fact, there are two types of olive oil: extra-virgin and regular.
Extra-virgin olive oil is extracted from the first cold press of the olives, and it retains more of the natural flavours and aromas of the fruit. It is perfect for salad dressings, dips, and low-heat cooking.
Regular olive oil is a blend of both cold-pressed and processed oils with a milder flavour, making it suitable for high-heat cooking methods like sautéing or frying.
Coconut Oil
Coconut oil has become a popular choice for cooking because of its unique flavour and high smoke point. It’s perfect for high-heat cooking methods like sautéing, frying, or baking, and it can be an excellent alternative to butter or vegetable oil.
Better yet, it’s rich in medium-chain triglycerides (MCTs), which are healthy fats that your body can easily burn for fuel, providing a quick energy boost!
Coconut oil also has antimicrobial and anti-inflammatory properties that may help to boost your immune system, promote optimal gut health, AND it’s an A1 moisturiser to boot.
Is there anything coconut oil can’t do?
Avocado Oil
Avocado oil is the new kid on the oil block with many hailing it as the superfood of 2023 thanks to its healthy fats, vitamins, and minerals.
It’s extracted from the pulp of ripe avocados, has a mild, buttery flavour and a superb high smoke point, making it perfect for grilling, roasting, and sautéing. Trust us, it does wonders for a steak…
This fancy oil is also rich in Omega-6 and Omega-3 fatty acids, which are essential for maintaining healthy skin and brain function AND monounsaturated fatty acids, which can help reduce your cholesterol levels and promote heart health.
Healthy, delicious, and fantastic for cooking things on high!
Sunflower Oil
Sunflower oil has been around for ages and went through a bit of a tough time in the late 90’s due to claims of it being high in trans fats.
But the truth is it’s a light, mild-tasting oil that has a high smoke and boiling point making it ideal for deep-frying, stir-frying, and sautéing,
Plus, it’s an excellent source of vitamin E - a powerful antioxidant that can help protect your cells from damage – and Omega-6 fatty acids which are essential for healthy hair and skin.
Finally, it’s probably one of the most cost-effective oils on the market to date.
Final thoughts…
Choosing the right cooking oil can make a significant impact on the taste, texture, and nutritional value of your dish.
Some oils, like olive and avocado oil, are great for low-heat cooking methods like salad dressings or dips. Others, like coconut or rapeseed oil, are perfect for high-heat cooking methods like frying, grilling, or roasting.
When selecting a cooking oil, it is essential to consider factors like smoke point, flavour, and nutrition. Be sure to choose an oil that suits your needs and taste preferences while also maintaining overall health.
In this way, you can enjoy cooking your favourite dishes with confidence, knowing that you are making healthy choices for your body and delicious choices for your dishes!
Ashleigh Tosh
Ashleigh - writer by day, reader by night, self-professed foodie at all times... A former broadcast journalist, she's been writing for the health & wellness industry for over 10 years and is passionate about all things food & fitness. When she's not clickety-clacking on the keyboard, you can find her in the gym, in the kitchen or up a Munro.