Getting the right cooking oil for what you need might just be the simplest health switch you can make in the kitchen. Our nutrition team breaks down everything you need to know to make the right choice.

There are a variety of oils available on the shelves, and it can be hard to know what to choose. Without a recipe to guide you, the right choice may not be obvious. Let's take a closer look at what to consider when selecting your cooking oil.

How to choose the right cooking oil for you

Consider what you are cooking

When selecting a cooking oil, start by considering the cooking method you are using. Some oils can withstand higher temperatures than others, which makes certain oils perfect for high temperature methods such as roasting, and others best suited in salad dressings.

Generally speaking, when cooking oils are exposed to heat, oil degradation occurs, and by-products are produced. One way to assess this is by looking at the smoke points of different kinds of oils. According to the USDA, a smoke point is the temperature at which heated oil or fat begins to emit visible smoke. Using oils past their smoke point can leave a bitter and burnt taste to your food, as well as destroy beneficial nutrients and generate harmful free radicals.

Some emerging research that shows oxidative stability is another important factor to consider when it comes to analyzing how oils perform in heat. Some research shows that oils such as extra virgin olive oil, which have previously been thought to be a poor choice for cooking with heat, might be more stable when heated than previously believed.

• Avocado oil and sunflower oil are two oils ideal for high heat cooking like grilling and roasting.
• Canola oil, olive oil, sesame oil, and coconut oil are better options for medium heat cooking, like sautéing.
• And extra virgin olive oil and walnut oils are better oils to select for finishing and dressing a dish.

Think about taste

Recipes that call for neutral oils will often recommend oils that do not provide strong flavor, such as canola oil or avocado oil. Some recipes will call for specific oils because of the taste that they bring to a dish. For example, sesame oil provides a strong nutty and earthy flavor and extra virgin olive oil brings a fruity, bitter flavor.

Don't forget about nutrition

Generally speaking, oils are liquid at room temperature meaning they are rich in unsaturated fats. Fats that are hard at room temperature, like butter or lard, are richer in saturated fats. Replacing saturated fats with unsaturated fats, such as monounsaturated fats and polyunsaturated fats, is good for our heart health.

Replacing excessive saturated fat intake with unsaturated fat has been shown in several studies conducted in humans to improve cholesterol panel. For example, canola oil is rich in monounsaturated fats, and extra virgin olive oil is rich in polyphenols and antioxidants as well as healthy fats. 

How should I store my cooking oils?

It is best to store your oil in a cool, dark place like a cabinet. When an oil is kept for too long, even if stored properly, it can become oxidized or rancid. You can check to see if your oil has become rancid by smelling it; if it is spoiled, it will have a distinctly bad smell. If you have used oil to cook, and notice there is some left over, do not reuse/reheat the oil.

Words: Maddie Peck RDN, CDN, Huel nutrition team