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> So many oils! Which one should you choose?

So many oils! Which one should you choose?

Posted on 11/10/2015 by Kulae

With so many oils lining the shelves of the grocery store, from Olive OIl to Coconut Oil, how do you know which to choose?

First you should probably know that oils have different characteristics that make each one good for some cooking techniques and not so much for others. Choosing the right oil can add more flavor to a dish and also help you control cooking time.

One of the most important elements in an oil is its "smoking point".  This is the temperature at which the oil starts to break down, smoke and the flavor even changes.  This is also the point that the chemical make up changes and what started as a healhty fat can be turned into something thats not good for you at all.  For these reasons it is important to know which oils to choose for the cooking method you are using.

For Low Temperature Cooking and Baking

Use Flaxseed Oil, Olive Oil and Butter when you are baking, low-heat pan frying or simmering; dishes that you want to taste the flavor of the oil you are using.  Make sure you choose high quality and unrefined oils.

For Medium Temperature Cooking

Use Extra Virgin Olive Oil, Coconut Oil and Grapeseed Oil when medium-heat cooking and pan frying.  Again make sure the to choose high quality oils especially when it comes to olive oil and cooking at this temperature.

For High Temperature Cooking

Use Peanut Oil, Avocado Oil and Ghee when cooking at very high temperatures.  

From a health angle and definitely what I suggest to my Shape Up members is to vary your oils and sources of Healthy Fats.

Below is a chart from that I found to a usefull guide:

 A lot of oils can be expensive and you don't need to invest in a lot of different oils to add flavor to your dishes.  The 4 oils I keep on hand for everyday cooking are: Olive OIl, Coconut Oil, Canola OIl and Sesame OIl.


For more about Meredith's Shape Up program, you can check her out her website!

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