{"id":4572,"date":"2022-06-28T23:10:21","date_gmt":"2022-06-29T04:10:21","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4572"},"modified":"2022-06-29T11:13:01","modified_gmt":"2022-06-29T16:13:01","slug":"a-home-chefs-guide-to-choosing-the-right-cooking-oil","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/a-home-chefs-guide-to-choosing-the-right-cooking-oil","title":{"rendered":"A Home Chef\u2019s Guide to Choosing the Right Cooking Oil"},"content":{"rendered":"\n

We can all agree that olive oil is amazing. But there\u2019s a whole world of oils out there. If you\u2019re limiting yourself to olive oil, you\u2019re not getting the most out of your cooking experience. Diversifying your oil repertoire can lead to tastier food and better health.<\/p>\n\n\n\n

Keep reading to learn more about the wide world of cooking oils. Then discover how to get adventurous with smart oil swaps to amplify your next meal.  <\/p>\n\n\n\n

What You Need To Know About Cooking With Oil<\/h2>\n\n\n\n

Olive oil is a cook\u2019s best friend and research suggests it has robust health benefits<\/a>. For example, it\u2019s rich in compounds that promote the body\u2019s antioxidant and anti-inflammatory responses. However, it may not be the answer to all of your cooking needs.<\/p>\n\n\n\n

Oils have different smoke points<\/a>. The smoke point is the point at which the oil goes from a beautiful, shimmering, ready-to-saut\u00e9 liquid into a sender of smoke signals. The higher the smoke point, the higher the temperature at which the smoke starts billowing. Generally, the more refined an oil<\/a> is, the higher the smoke point.<\/p>\n\n\n\n

While smoking hot isn\u2019t always bad, when oils start to break down, they release chemicals that can turn food acrid. Plus, when oil starts to smoke, it starts to lose its nutritional value<\/a>.<\/p>\n\n\n\n

Olive oil has a medium-high smoke point. That makes it a less than ideal choice for deep frying, but a great choice for roasting veggies. Walnut oil is a no-heat oil, so it doesn\u2019t work for roasting but is perfect for drizzling and salad dressings.<\/p>\n\n\n\n

When you reach for your favorite oil, you may also consider the health impacts<\/a> of each. The U.S. Dietary Guidelines<\/a> recommend people limit fats that are high in saturated fats, like palm oil and butter. A helpful trick to know if a fat is saturated is to check whether it\u2019s solid at room temperature. Saturated fats raise the cholesterol level in your blood and may contribute to heart disease and stroke.<\/p>\n\n\n\n

Most experts agree that the healthiest oils<\/a> are high in monounsaturated and polyunsaturated fats. Examples of these include vegetable oil and olive oil. Unlike saturated fats, these types of oil may help lower your risk of heart disease.<\/p>\n\n\n\n

Which Oils Work Best?<\/h2>\n\n\n\n

Now that you know a bit about smoke points and healthy oils, let\u2019s dive into which oils to reach for when you\u2019re cooking something delicious. <\/p>\n\n\n\n

Frying<\/h3>\n\n\n\n

When you\u2019re cooking at very high temperatures, as when you\u2019re frying, choose an oil with a high smoke point. Here are two great choices.<\/p>\n\n\n\n