Choosing Gourmet Cooking Oils

With all the cooking oils available, it is hard to know what to use and when to use it.  There are so many considerations – is it saturated, polyunsaturated, or monounsaturated?  Is it hydrogenated or does it contain trans fatty acids?  And what’s all the noise about smoke point and flash point?  It almost seems like too much bother.

Before you throw in the kitchen towel, let me offer you a few pointers on choosing the right cooking oil.  For those who would like more detailed information, click on the links at the bottom of the page. And most importantly, if you have dietary health concerns, always consult with your doctor before making a change to your diet.

Fats and oils are essential in cooking.  They add tenderness to our baked goods, richness to sauces, not to mention flavor to many of the foods we cook.  Without going into a long dissertation on oils and health, keep a few simple things in mind when selecting cooking oil.

• Hydrogenated oils, such as shortening, have been chemically changed into a solid and should be avoided.
  

• Saturated fats come from animals and tropical oils (palm and coconut) and become solid at normal room temperature.  These should also be avoided.

• Unsaturated fats mainly come from plants and are in a liquid state when at room temperature.
  

• Monounsaturated fats have been proven to help lower the bad cholesterol (LDL).  Olive oil, canola oil, and peanut oil are common cooking oils high in monounsaturated fat.

• Polyunsaturated fats are considered relatively healthy.  Grapeseed oil, safflower oil, and sunflower oil are all high in polyunsaturated fat.