The Skinny on Oil

First things first: oil isn’t the enemy of healthy eating. Contrary to conventional wisdom, oils (which contain about 120 calories per tablespoon) are actually essential for proper body and brain function, and are essential for helping the body absorb vitamins A,D,E and K. Equally important, they help impart depth to your favorite dishes and “carry” the flavors you’ve chosen to put into a recipe.

Still, confusion reigns supreme about which oils are best to keep in your kitchen rotation; the difference between “good” and “bad” fats, and the proper uses for a variety of oils. Here, all of the information you’ll need.

Fats are complex natural chemical compounds, and the way in which a fat’s carbon and hydrogen atoms are bonded is what determines whether it is classified as saturated, monounsaturated or polyunsaturated.

Typically from animal sources—butter and lard are two examples—and typically believed to raise cholesterol. For the most part, these should be avoided or used in moderation. “People should try to get as little oil from animals and as much from plant-derived sources as possible,” says Julie Negrin, M.S., a certified Nutritionist and Culinary Educator based in Seattle, WA.

Think olive oil, canola oil, peanut oil, avocado oil and sesame oil (see the sidebar), all of which actually help lower bad-cholesterol, or LDL. Of these, canola and olive oils should be the building blocks of your pantry. Olive oil, besides being delicious, contains Vitamin E and polyphenols, both of which are believed to help prevent cancer and heart disease. Canola also has the added benefit of containing Omega-3 fatty acids, which may promote heart health.

Corn, cottonseed, safflower, soybean, sunflower, walnut and pumpkin oils are some examples. While these fats do not necessarily lower LDL (the so-called “bad cholesterol”) they don’t raise it either, and can still contribute toward good health.

RELATED: Good Fats v Bad Fats

Once oil reaches its smoke point (meaning it begins to break down at high heat) it’s no longer adequate for cooking, and loses most of its positive health attributes. While many oils—among them avocado, light olive and peanut—have high smoke points, canola has proven a popular choice since it’s flavor-neutral, inexpensive and easy to find. Corn and peanut oils also fare well at high temperatures, just make sure to account for their subtle flavor.

To be sure oil doesn’t reach its smoke point, keep an eye on it—if your pan is smoking and oil appears to be thinning dramatically, it’s time to lower the heat. Here are the smoke points for some common oils:

• Avocado oil: 271°C and 520°F

• Canola oil: 200°C and 400°F

• Coconut oil: 177°C and 350°F

• Extra Virgin Olive oil: 160°C and 320°F

• Grapeseed oil: 216°C and 420°F

• Palm oil: 232°C and 450°F

• Peanut oil: 227°C and 440°F

• Sesame oil: 210°C and 410°F

• Virgin Olive oil: 216°C and 420°F

Keep oil in a cool, dry place, away from direct sunlight. Fragile nut oils should be stored in the refrigerator, then removed one hour before use to restore their viscosity. Some better olive oils come wrapped in silver or gold foil—don’t remove this covering, as it’s designed to help protect the oils from the elements. Oils should be used within two months of opening. When in doubt, sniff oil before using and if it smells stale or rancid, throw it out.