Best Oils for Cooking (and what you should know)
For most of us, choosing cooking oils is beyond daunting with so many types, buzzwords and brands on the market.
We’ve tackled the research and created a need-to-know post on the best 3 types of oil you’ll need to cover the bases, shelf life, how to store oils and buying tips.
The focus is primarily on olive oils which are, hands down, the best bet for most types of cooking.
3 Cooking oils you need the most
Choosing cooking oils largely comes down to personal preference and the type of cooking you do. If you want to cover the bases, here are the best 3 types to keep on hand.
1. For all-purpose cooking
(except for deep frying or super high heat cooking)
The best option is a decent quality and priced OLIVE OIL, sometimes called Classic Olive Oil or Pure Olive Oil. This is the default oil used in restaurants.
- Olive Oil is a blend of extra virgin (unrefined) olive oil and refined olive oil so it’s still 100% olive oil.
- It has the same health benefits as Extra Virgin Olive Oil (EVOO), but a more neutral taste (needed for some recipes) and costs much less.
Smoke point and uses: Olive oil has a higher smoke point than EVOO, ranging from 390F-470F/199-243C which means you can sauté, grill and fry at moderately high temperatures.
2. For direct eating and flavor enhancement
The best option is a high quality EXTRA VIRGIN OLIVE OIL (EVOO).
Uses: good for dipping bread, drizzling on pastas and other dishes, and salad dressings.
- unrefined, free of chemicals
- heart and brain healthy – rich in antioxidants which reduce inflammation
- has a stronger olive fruity flavor
- EVOO has a lower smoke point, so it’s not good for frying.
Specialty oils like sesame oil and walnut oil are good when specific flavors are desired.
3. For high heat cooking or deep frying
The best affordable options are CANOLA OIL (also considered quite healthy), Peanut oil or another seed/vegetable oil. Health experts say Canola is the healthiest of the vegetable oils.
Smoke point and uses: As refined oils, vegetable oils like canola, sunflower, safflower, corn oil are highly processed, but for this purpose, refined oils are best as they have a much higher smoke point.
- Typically much cheaper than olive oils.
- If you can splurge, unrefined Avocado oil or Grapeseed Oil are also good choices for frying, have a high smoke point, not much flavor and healthier.
For baking: Canola Oil is also the best option most of the time as it has very little taste, it’s high in good mono saturated fats and is affordable. Other vegetable oils or olive oils with a neutral taste would work well too.
How long cooking oils last
The rule of thumb is that unopened oils will last about 2 years. There seems to be no full agreement on how long they last when opened. Refined oils typically last a year or more. Olive oils, especially high quality EVOO will last up to 15-24 months if stored properly.
How to store cooking oils
Best stored in fridge: Avocado oil, corn oil, safflower oil, sesame oil, truffle oil. These will last 6 months when opened except avocado oil which will last 9-12 months. They turn cloudy in the fridge, but once brought to room temperature on the counter, they will return to clear.
Best stored at room temperature: Vegetable oils, olive oils, ghee, peanut oil.
Storing Olive Oil: Store in a cool, dark place. Buy in or transfer to a dark glass or tin container (not copper or tin). Olive oils don’t keep well in light or warmth so keep them away from the stove and sunlight. Keep the cap on tight.
Buying tips for olive oil
Best bet for pureness, health and quality is “extra virgin” olive oil. But for all-purpose cooking and more neutral flavors, buy olive oil – also called Classic Olive Oil or Pure Olive Oil – a blend of unrefined and refined olive oil.
Buzzwords: Don’t be fooled by buzzwords like “filtered”, “unfiltered”, “pure”, “light”, “first cold press”. None of these guarantee quality. Unfortunately, many EVOO’s on the market are not actually EVOO and it’s difficult to ensure you are buying the real thing.
“Light” or “extra light” label means light in flavor, not in calories. Light olive oil has the same amount of calories as any other olive oil.
Check date and packaging: Try to look for a harvest date on the container of less than 18 months. Buy olive oil in an opaque bottle, dark glass or metal container.
Healthiest oils: Almost everyone (including the FDA) agrees that olive oils are the healthiest oils to use for cooking and, in fact, healthy for you.
Beware of false claims: All olive oils, however, are not created equal. Some estimate that 70% of olive oils sold in US markets are fake i.e. they have been cut/mixed with other oils so we are often paying higher prices for lower quality oils. Also, “light” olive oil does not mean lower calories.
Coconut oil hype: Some oils like coconut oil have been over-hyped for health benefits. There is little evidence to support the health claims of coconut oil.
Shelf life of oils: Oils do not last indefinitely and they do not improve with age. If you have some in the back of your cupboard for several years, toss them.
Storing oils: It matters how you store oils and what you store them in. Clear glass for olive oil? No good.
3 cooking oils will meet most of your needs:
- A decent moderately priced Olive Oil for all purpose cooking (except deep frying). If you only buy one oil, this should be it.
- A high quality Extra Virgin Olive Oil – for finishing, salads, dipping
- Canola Oil – for deep frying, high smoke point and baking
livestrong.com, livescience.com, healthlink.com, eatingwell.com, bonappetit guide for beginners, thrillist.com, healthline.com