• Guides
    • Children
    • Teenagers
    • Toddlers
    • Women
    • Exercise
    • Hunger and Appetite
    • Digestion
    • Lifestyle
    • Diet Glossary
    • Nutraceuticals
  • Diet Types
    • Celebrity diets
    • Detoxing
    • Global Diets
    • Food diets
  • Food
    • A – Z Fruit and Vegetables
    • Basic Foods
    • Fair trade
    • Growing Your Own
    • Organic Food
    • Prepared foods
    • Processed Foods
    • Seasonal Foods
    • Herbs and Spices
    • Oils
  • Health
    • Surgery
    • Asthma
    • Eating Disorders
    • Cardiovascular Disease
    • Digestive Disorders
    • Joints, bone & Swellings
    • Muscular & Skeletal
    • Renal Disease
    • Skin Conditions
    • Sleep & Snoring
    • Blood conditions
    • Thyroid
    • Vaginal thrush
  • Nutrition
  • Weight
  • Recipes
  • Tools
  • News
  • Glossary
  • FAQ
  • Diet Shop
Diet UK
Diet UK
  • Guides
    • Children
      Chromium Deficiency

      Chromium Deficiency

      Effects of Processed Foods

      Effects of Processed Foods

      Good Fats and Bad Fats

      Good Fats and Bad Fats

      Magnesium Deficiency

      Magnesium Deficiency

    • Teenagers
      Calcium Deficiency

      Calcium Deficiency

      Foods for Teenagers

      Foods for Teenagers

      Iron Deficiency

      Iron Deficiency

      Nutritional Concerns

      Nutritional Concerns

    • Toddlers
      Commencing Weaning

      Commencing Weaning

      Difficulties Weaning

      Difficulties Weaning

      Foods You Should Not Feed Your Baby

      Foods You Should Not Feed Your Baby

      Is My Baby Ready for Weaning?

      Is My Baby Ready for Weaning?

    • Women
      Diet and Menopause

      Diet and Menopause

      Diet for Polycystic Ovary Syndrome

      Diet for Polycystic Ovary Syndrome

    • Exercise
      Exercise Can Reduce Blood Pressure

      Exercise Can Reduce Blood Pressure

      Benefits of Outdoor Exercise

      Benefits of Outdoor Exercise

      Equipment Needed for Home Workout

      Equipment Needed for Home Workout

      Exercising at Home

      Exercising at Home

    • Hunger and Appetite
      Macronutrients

      Macronutrients

      Micronutrients

      Micronutrients

      Vitamins Explained

      Vitamins Explained

      Sugar

      Sugar

    • Digestion
      The Digestion Process

      The Digestion Process

      Anatomy of the Digestive System

      Anatomy of the Digestive System

      Digestive System Physiology

      Digestive System Physiology

      What happens to your body after eating Christmas dinner?

      What happens to your body after eating Christmas dinner?

    • Lifestyle
      Celery-Free Diet

      Celery-Free Diet

      Diet and Mindfulness

      Diet and Mindfulness

      Soy-Free Diet

      Soy-Free Diet

      Shellfish-Free Diet

      Shellfish-Free Diet

    • Diet Glossary
    • Nutraceuticals
      Prebiotics

      Prebiotics

      Probiotics Explained

      Probiotics Explained

      Functional Foods

      Functional Foods

  • Diet Types
    • Celebrity diets
      Adrianne Curry

      Adrianne Curry

      Benjamin Bratt

      Benjamin Bratt

      Aisha Tyler

      Aisha Tyler

      Beyonce Knowles

      Beyonce Knowles

    • Detoxing
      Broccoli and Bean Soup

      Broccoli and Bean Soup

      Carrot and Apple Detoxifier

      Carrot and Apple Detoxifier

      Dried Fruit Muesli

      Dried Fruit Muesli

      Red Lentil Daal with Sunflower Seeds

      Red Lentil Daal with Sunflower Seeds

    • Global Diets
      Polish Diet

      Polish Diet

      Mediterranean Diet

      Mediterranean Diet

      Eastern Chinese Cuisine

      Eastern Chinese Cuisine

      Northern Chinese Cuisine

      Northern Chinese Cuisine

    • Food diets
      Flexitarian Diet

      Flexitarian Diet

      Low-Calorie Diet

      Low-Calorie Diet

      Food Combining Diet

      Food Combining Diet

      Fat Resistance Diet

      Fat Resistance Diet

  • Food
    • A – Z Fruit and Vegetables
      Apples

      Apples

      Courgettes

      Courgettes

      Asparagus

      Asparagus

      Cranberries

      Cranberries

    • Basic Foods
      Breads

      Breads

      Cereals

      Cereals

      Dairy Products

      Dairy Products

      Edible Fungi

      Edible Fungi

    • Fair trade
      Ben & Jerry's

      Ben & Jerry's

      Clipper Teas

      Clipper Teas

      Green and Black's Chocolate

      Green and Black's Chocolate

      Innocent Drinks

      Innocent Drinks

    • Growing Your Own
      Grow Your Own Sweetcorn

      Grow Your Own Sweetcorn

      Grow Your Own Tomatoes

      Grow Your Own Tomatoes

      Grow Your Own Fruit Trees

      Grow Your Own Fruit Trees

      Grow Your Own Gooseberries

      Grow Your Own Gooseberries

    • Organic Food
      Identifying Organic Food

      Identifying Organic Food

      Impact of Organic Food on the Environment

      Impact of Organic Food on the Environment

      Popularity of Organic Food

      Popularity of Organic Food

      Regulation of Organic Food Production

      Regulation of Organic Food Production

    • Prepared foods
      Appetizers

      Appetizers

      Condiments

      Condiments

      Confectionery

      Confectionery

    • Processed Foods
      Bread

      Bread

      Cereals

      Cereals

      Convenience Food

      Convenience Food

      Meats

      Meats

    • Seasonal Foods
      Why to Eat Seasonally

      Why to Eat Seasonally

      Seasonal Produce

      Seasonal Produce

    • Herbs and Spices
      What are Herbs and Spices?

      What are Herbs and Spices?

      Top Ten Herbs and Spices for Overall Health

      Top Ten Herbs and Spices for Overall Health

      Common Herbs and Spices

      Common Herbs and Spices

    • Oils
      Understanding Your Oils

      Understanding Your Oils

      Types of Cooking Oils

      Types of Cooking Oils

      Aromatics

      Aromatics

  • Health
    • Surgery
      Pre-Operation Bariatric Surgery Diet

      Pre-Operation Bariatric Surgery Diet

      Preparing for Surgery

      Preparing for Surgery

      Sleeve Gastrectomy

      Sleeve Gastrectomy

      Post-Operation Bariatric Surgery Diet

      Post-Operation Bariatric Surgery Diet

    • Asthma
      Diet for Asthma

      Diet for Asthma

    • Eating Disorders
      Lactose Intolerance

      Lactose Intolerance

      Cardiac Diet for Hypertension

      Cardiac Diet for Hypertension

      Atherosclerosis

      Atherosclerosis

      Diet and Anorexia Nervosa

      Diet and Anorexia Nervosa

    • Cardiovascular Disease
      Diet for Metabolic Syndrome

      Diet for Metabolic Syndrome

      Diet for High Blood Pressure

      Diet for High Blood Pressure

      Diet to Lower Cholesterol

      Diet to Lower Cholesterol

    • Digestive Disorders
      Peptic Ulcers

      Peptic Ulcers

      Hiatus Hernia

      Hiatus Hernia

      Gastritis

      Gastritis

      Diet for Gallstone Prevention

      Diet for Gallstone Prevention

    • Joints, bone & Swellings
      Gout

      Gout

      Diet for Osteoarthritis

      Diet for Osteoarthritis

      Diet for Osteoporosis

      Diet for Osteoporosis

    • Muscular & Skeletal
      Diet for Fibromyalgia

      Diet for Fibromyalgia

    • Renal Disease
      Chronic Kidney Disease (Renal Disease)

      Chronic Kidney Disease (Renal Disease)

    • Skin Conditions
      Rosacea

      Rosacea

      Eczema and Diet

      Eczema and Diet

    • Sleep & Snoring
      Obstructive Sleep Apnea

      Obstructive Sleep Apnea

    • Blood conditions
    • Thyroid
      Hypothyroidism

      Hypothyroidism

      Diet for Hyperthyroidism

      Diet for Hyperthyroidism

    • Vaginal thrush
      Vaginal Thrush

      Vaginal Thrush

  • Nutrition
    Macronutrients

    Macronutrients

    Micronutrients

    Micronutrients

    Vitamins Explained

    Vitamins Explained

    Sugar

    Sugar

    Dairy and Milk

    Dairy and Milk

  • Weight
    Can Meal Replacement Shakes Help Weight Loss?

    Can Meal Replacement Shakes Help Weight Loss?

    Useless or Harmful Weight Loss Advice

    Useless or Harmful Weight Loss Advice

    How to Lose Water Weight Quickly and Safely

    How to Lose Water Weight Quickly and Safely

    Maintaining Weight Loss

    Maintaining Weight Loss

    How Many Carbs Should I Eat to Lose Weight?

    How Many Carbs Should I Eat to Lose Weight?

  • Recipes
    Watercress Pesto Linguine

    Watercress Pesto Linguine

    Vegetarian Lasagne

    Vegetarian Lasagne

    Vegetable Bean Bake

    Vegetable Bean Bake

    Spinach with Paneer

    Spinach with Paneer

    Mushroom Pie

    Mushroom Pie

  • Tools
    BMI Calculator

    BMI Calculator

    BMR Calculator

    BMR Calculator

    Body Fat Calculator

    Body Fat Calculator

    Fat Loss Calculator

    Fat Loss Calculator

    Weight Loss Calculator

    Weight Loss Calculator

  • News
  • Glossary
  • FAQ
  • Diet Shop
Types of Cooking Oils

Types of Cooking Oils

May 2nd, 2017 Oils

The foundation of many good dishes is the oil. However, not all oils are up to the task of high temperature frying, while others have no place being drizzled on your salad. So what should the different types be used for?

Avocado oil

With one tablespoon containing just one gram of saturated fat, and consisting mainly of monounsaturated fat (typically known as ‘good fat’), this health powerhouse should be an addition to your oil cupboard.

With its high smoke point and nutty taste, avocado oil is perfect for stir frying and sautéing. Meanwhile, its high vitamin A, E, D and potassium content makes it a healthy, delicious oil to drizzle over a nut, or even fruit salad.

Aromatic nut oils

Nuts such as hazelnut or walnut are used to make these delicious nutty blends, which are perfectly balanced for use as dressings or to drizzle over dishes for a light finish. Due to their low smoke point you should avoid cooking with them as they can quite easily breakdown and become rancid.

Canola oil

Canola oil, which is extracted from rapeseeds, is a partly hydrogenated oil that is void of taste and smell. Hydrogenation simply refers to a chemical process in which hydrogen is added to the liquid fat, turning it into a solid fat. Hydrogenated and partly hydrogenated oils contain trans fats, which have been linked to various health problems. Nearly all canola oil is heavily processed.




Coconut oil

With its strong coconut flavour, and because it is solid at room temperature, coconut oil is a good substitute for butter when sautéing, baking or frying at low-medium temperatures, as it melts off and leaves a tropical aroma. Be aware, however, that at temperatures exceeding 350°C the oil may break down and go rancid. Coconut is high in iron, vitamin E and vitamin K.

Corn oil

Corn oil is another widely used, heavily processed oil, which lacks any notable taste and aroma. The processing technique also destroys the majority of the nutrients. On the other hand, the high amount of processing increases the smoke point of corn oil, making it a viable option for high-heat shallow frying and deep-fat frying. Corn oil’s cheap price tag makes it a popular choice for pubs and fast food restaurants, and it is a common ingredient in vegetable oil.



Flaxseed oil

Flaxseed oil is a dark gold or light brown oil with a crisp, mild, nutty flavour. This oil is high in omega-3 fatty acids (think cod liver oil tablets), and is also high in potassium. It is important not to cook with flaxseed oil due to its low smoke point. This oil is more suited to drizzle sparingly over foods after they are cooked.

Grapeseed oil

Grapeseed oil, usually made as a by-product of winemaking, is renowned by chefs for its clean, light taste, which lends itself well to salad dressings. In addition to this, it also has a high smoke point of 420°C, which, coupled with its subtle taste, makes it perfect for high-heat frying. It is important to mention that grapeseed oil is high in omega-6 fatty acids, which, in excess, can be detrimental to health, so using it in moderation is important.

Extra virgin olive oil

Extra virgin olive oil, commonly referred to as EVOO, has a fruity, peppery, slightly bitter taste, which lends itself nicely to dipping, drizzling and dressings. In terms of taste, extra virgin olive oil is the gold standard of olive oil, and should be treated accordingly.

It’s best not to waste this oil on frying, especially as its modest smoke point of 195°C means it’s more likely to go rancid at high heats. Store extra virgin olive oil in a cool, dark place, and if it is in a clear bottle consider covering it with brown paper, to help stop the oil going rancid quicker. Extra virgin olive oil contains various nutrients and antioxidants, making it an excellent choice for a number of dishes.



Olive oil and light olive oil

In terms of taste, regular and light olive oil can’t compete against EVOO. The processing that regular olive oil undergoes not only greatly reduces the taste, but also destroys some of the nutrients that make EVOO such a popular product. On the other hand, regular olive oil has a higher smoke point, and coupled with its subtler taste, makes it an excellent option for frying.

Palm oil

Palm oil, which is extracted from the palm tree and is different to palm kernel oil, is a semi-solid oil at room temperature, and present in many processed foods. Palm oil is high in beta-carotene (the red pigment also found in carrots), which is converted to vitamin A when in the body, making palm oil an excellent source of Vitamin A.

Palm oil can be good for frying as it has a smoke point of over 230°C. Although it is a great addition to any cooking oil set, using palm oil sparingly, or buying ethically sourced palm oil, is a must. This is because of the levels of deforestation occurring in Malaysia, Indonesia and now central Africa as a result of increased palm oil demand.



Peanut oil

Peanut oil’s (refined) neutral taste, combined with its high smoke point of 232°C, makes it an excellent choice for pan frying and even deep frying foods, as it won’t impact the flavour, and can be used multiple times before it goes rancid.

Safflower oil

Safflower oil, obtained from the seeds of a thistle-like plant, lacks any notable flavour or aroma, and has a smoke point exceeding 200°C. This makes it a good oil for frying, sautéing and roasting. Safflower oil is also high in polyunsaturated oil, making it a healthier choice.



Sunflower seed oil

Sunflower seed oil is a very common oil that has a high vitamin E content, a subtle flavour and no aroma. The high smoke point of more than 230°C makes this oil an excellent choice for sautéing, frying, baking and deep frying.

Sesame oil

Sesame oil, derived from the sesame seed, is a staple in Asian cuisine. Sesame oil can be extracted from raw seeds, or from toasted seeds. Plain sesame oil from raw seeds has a high smoke point, making it a good cooking oil, whereas toasted sesame oil is much better suited to drizzling over salads and other foods.

Facebook Twitter Google+ LinkedIn Pinterest Tumblr VKontakte WhatsApp

Related Articles

Aromatics Oils

Aromatics

Understanding Your Oils Oils

Understanding Your Oils

BOOST YOUR IMMUNITY
ProVen Probiotic 50+ A-Z Multivitamin with Acidophilus & Bifidus – Complete Multivitamin & Mineral with Friendly Bacteria support for the Elderly
ProVen Probiotic 50+ A-Z Multivitamin with Acidophilus & Bifidus – Complete Multivitamin & Mineral with Friendly Bacteria support for the Elderly
£6.95
Buy product
Organic Turmeric Curcumin 1440mg with Black Pepper & Ginger – 180 Vegan Turmeric Capsules High Strength (3 Month Supply) – Certified Organic by Soil Association – Made in The UK by Nutravita
Organic Turmeric Curcumin 1440mg with Black Pepper & Ginger – 180 Vegan Turmeric Capsules High Strength (3 Month Supply) – Certified Organic by Soil Association – Made in The UK by Nutravita
£15.99
Buy product
Proven Probiotics Acidophilus and Bifidus Plus Intestinal and Digestive Support – Pack of 14
Proven Probiotics Acidophilus and Bifidus Plus Intestinal and Digestive Support – Pack of 14
£10.62
Buy product
Vitabiotics Wellkid Immune Chewable – 30 Tablets Sale!
Vitabiotics Wellkid Immune Chewable – 30 Tablets
£8.75 £8.13
Buy product
Bioglan SmartKids Vitamin D | Immune Support | 30 Gummies
Bioglan SmartKids Vitamin D | Immune Support | 30 Gummies
£6.99
Buy product
Sambucol Natural Black Elderberry Immuno Forte | Vitamin C | Zinc | Immune Support Supplement | 120ml Sale!
Sambucol Natural Black Elderberry Immuno Forte | Vitamin C | Zinc | Immune Support Supplement | 120ml
£9.91 £9.00
Buy product
Vitamin D3 1000IU (25μg) per tablet 15 Month Supply (450 tablets)
Vitamin D3 1000IU (25μg) per tablet 15 Month Supply (450 tablets)
£10.97
Buy product
Unbeelievable Health Bee Prepared Max Strength Immune Formula 20 Capsules, 40 g Sale!
Unbeelievable Health Bee Prepared Max Strength Immune Formula 20 Capsules, 40 g
£12.95 £11.99
Buy product
Proven Probiotics Lactobacillus & Bifidus for Breast Fed Babies – Full of Lab4 Friendly Bacteria
Proven Probiotics Lactobacillus & Bifidus for Breast Fed Babies – Full of Lab4 Friendly Bacteria
£12.95
Buy product
Wellman Vitabiotics Original – 30 Tablets Sale!
Wellman Vitabiotics Original – 30 Tablets
£8.12 £6.00
Buy product
Proven Probiotics Fit for School Chewable Tablets – Pack of 30
Proven Probiotics Fit for School Chewable Tablets – Pack of 30
£14.95
Buy product
Vitamin C 1000mg with Bioflavonoids and Rosehip – 180 Vegan Tablets – 6 Month Supply – Contributes to The Maintenance of a Normal Immune System – Made in The UK by Nutravita
Vitamin C 1000mg with Bioflavonoids and Rosehip – 180 Vegan Tablets – 6 Month Supply – Contributes to The Maintenance of a Normal Immune System – Made in The UK by Nutravita
£16.99
Buy product
Pregnacare Vitabiotics His and Her Conception, 60 Tablets Sale!
Pregnacare Vitabiotics His and Her Conception, 60 Tablets
£18.35 £12.39
Buy product
Organic Super Greens Powder (150g) | 16 Superfoods to Protect Your Immune System from Colds and Flu | Researched and Tested | UK Made Super Greens for Nutrition, to Boost Immunity and Detox
Organic Super Greens Powder (150g) | 16 Superfoods to Protect Your Immune System from Colds and Flu | Researched and Tested | UK Made Super Greens for Nutrition, to Boost Immunity and Detox
£15.49
Buy product
Vitabiotics Wellbaby Multi-Vitamin Liquid, 150 ml Sale!
Vitabiotics Wellbaby Multi-Vitamin Liquid, 150 ml
£5.95 £4.00
Buy product
Sambucol Natural Black Elderberry for Kids | Vitamin C | Immune Support Supplement | 120ml Sale!
Sambucol Natural Black Elderberry for Kids | Vitamin C | Immune Support Supplement | 120ml
£8.84 £6.54
Buy product
Organic Turmeric Curcumin 1380mg with Organic Black Pepper & Organic Ginger – High Potency – 120 Veg Capsules – Certified Organic, Non GMO, Vegan & Gluten Free
Organic Turmeric Curcumin 1380mg with Organic Black Pepper & Organic Ginger – High Potency – 120 Veg Capsules – Certified Organic, Non GMO, Vegan & Gluten Free
£12.99
Buy product
Proven | ProVen Acidophilus & Bifidus | 1 x 30 Sale!
Proven | ProVen Acidophilus & Bifidus | 1 x 30
£14.95 £13.04
Buy product
LOW CARB PROGRAM
lcp
Join the award-winning Low Carb Program

People who use Low Carb Program have achieved weight loss, improved HbA1c, reduced medications and type 2 diabetes remission.

Get the tools you need to succeed.
Used in the NHS.

Join today >
Vegan Nutrition & Wellbeing
FEATURED ARTICLES
Flexitarian Diet
  • Featured
  • Types of Diet

Flexitarian Diet

By Sri B  /  12th February 2019
Flexitarian is the new healthy eating buzzword that is catching peoples’ attention, but what does it mean? Derived from the...
Read More
Prebiotics
  • Featured
  • Nutraceuticals

Prebiotics

By Alannah Cossey  /  19th December 2017
There is more knowledge surrounding probiotics than there is for prebiotics. Both are forms of functional food, yet the former...
Read More
Probiotics Explained
  • Featured
  • Nutraceuticals

Probiotics Explained

By Alannah Cossey  /  15th December 2017
There isn’t much awareness surrounding probiotics. They are widely available in the supermarkets and consumers appear to be buying them....
Read More
Functional Foods
  • Featured
  • Nutraceuticals

Functional Foods

By Alannah Cossey  /  7th December 2017
In the 21st century we are facing modern age health problems. Indeed, there have been great improvements; health care, hygiene...
Read More
Are You Eating Fake Food?
  • Featured

Are You Eating Fake Food?

By Alannah Cossey  /  21st November 2017
When you go shopping, how do you pick your food? Do you check labels to avoid the most scary sounding...
Read More
9 Surprising Effects Fast Food Has on Your Body
  • Featured
  • Food

9 Surprising Effects Fast Food Has on Your Body

By Tyler Fisher  /  2nd August 2017
Figures from the Food Institute show that the average family spends around half of their food budget on eating out,...
Read More

BUY FRESH FOOD
Latest Diet News
  • In Obesity Research, Fatphobia Is Always the X Factor - Scientific American

    6th March 2021
    In Obesity Research, Fatphobia Is Always the X Factor  Scientific American ...

  • Healthy eating: Four plant-based foods you can add to your diet - The Indian Express

    6th March 2021
    Healthy eating: Four plant-based foods you can add to your diet  The Indian Express ...

  • EXTENSION NEWS: National Nutrition Month | Archives | sanfordherald.com - The Sanford Herald

    6th March 2021
    EXTENSION NEWS: National Nutrition Month | Archives | sanfordherald.com  The Sanford Herald ...

  • Paul Hollywood on his daily diet, Daisy Ridley teaching him how to use a lightsaber and Bake Off secrets - The Independent

    6th March 2021
    Paul Hollywood on his daily diet, Daisy Ridley teaching him how to use a lightsaber and Bake Off secrets  The ...

Subscribe to our newsletter!
Join our Facebook Community

Advertisement


  • FAQ
  • Our Ethos
  • Disclaimer
  • About us
  • Privacy Statement
  • Cookie policy
  • Back to top
© Diet.co.uk 2020. All rights reserved.