How Much Of Which Cooking Oil Is Good?

Which Cooking Oil is good for your child

Home cooks have plenty of options when it comes to choosing which type of oil to sauté, bake and drizzle with. Some, like olive oil, are well known, and others, like avocado or coconut oil, are less familiar.

Which oil is right for you? That depends largely on the type of cooking you’re doing. An oil’s smoke point, which is the point when oil starts burning and smoking, is one of the most important things to consider. If you heat oil past its smoke point, it not only harms the flavour, but many of the nutrients in the oil degrade—and the oil will release harmful compounds called free radicals.

We at Moms Know Best, got our hands a little oily to dig you some options to pick from.

1. OLIVE OIL

Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin. You want an oil that is not refined and overly processed. An extra virgin label means that the olive oil is not refined, and therefore of high quality & many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it’s best for low and medium-heat cooking.

2. COCONUT OIL

Depending on who you ask, coconut oil should either be avoided or embraced in moderation. The main point of conflict is its high saturated fat content; unlike other plant-based oils, coconut oil is primarily a saturated fat. Our bodies do need some saturated fat. Hence, coconut oil can be a healthier oil to use when you’re cooking at a very high temperature or frying food (because they are more stable at high heat. This means that they are less likely to break down and smoke

3. VEGETABLE OIL

The term vegetable oil is used to refer to any oil that comes from plant sources, and the healthfulness of a vegetable oil depends on its source and what it’s used for. Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm and sunflower oils. Still, vegetable oils are refined and processed, which means they not only lack flavour, but also nutrients. It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label. Processed oils have been pushed past their heat tolerance and have become rancid in the processing.

4. CANOLA OIL

Canola oil is derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats. Of all vegetable oils, canola oil tends to have the least amount of saturated fats. It has a high smoke point, which means it can be helpful for high-heat cooking. Cold-pressed or unprocessed canola oil is available, but it can be difficult to find.

5. AVOCADO OIL

Avocado oil is a great choice. It’s unrefined like extra virgin olive oil, but it has a higher smoking point, which means it can be used to cook at higher heat and is great for stir-fry’s. It doesn’t have much flavour, which makes it a good option for cooking. Avocado oil contains both monounsaturated and polyunsaturated fatty acids (it has one of the highest monounsaturated fat contents among cooking oils) as well as vitamin E. One downside is that it tends to be more expensive.

6. SUNFLOWER OIL

This oil is high in vitamin E. One tablespoon contains 28% of a person’s daily recommended intake of the nutrient. It has a high smoke point and doesn’t have a strong flavour, which means it won’t overwhelm a dish. However, sunflower oil contains a lot of omega-6 fatty acids. The body needs them, but omega-6s are thought to be pro-inflammatory, while omega-3s are anti-inflammatory. Consuming too many omega-6s without balancing with omega 3s, could lead to an excess inflammation in the body, so moderation is key.

7. PEANUT OIL

Nut oils, like peanut, can be fun to experiment with in the kitchen, especially since there are so many different types. Peanut oil has one of the highest monounsaturated fat contents among cooking oils. It’s usually flavourful with a nutty taste and smell, and cooks well at high heat.

8. WALNUT OIL

This oil has a low smoke point, so it’s not good for cooking, but it can be used in plenty of other ways. It can be drizzled over pancakes, freshly cut fruit and ice cream. You can also add it to the frothed milk for coffee drinks. Walnut oil has a good ratio of omega-6 to omega-3 fatty acids, which helps keep inflammation in check.

9. FLAXSEED OIL

Flaxseed oil is high in omega 3s and has a very low smoke point, which means it also shouldn’t be used for cooking. It can, however be used as a dressing. Make sure it’s stored at a low-temperature location, like in the refrigerator.

10. SESAME OIL

This oil is often used for its potent flavour; a little goes a long way. It contains both monounsaturated and polyunsaturated fatty acids, though it’s not especially high in other nutrients. It has a higher smoke point and can be used for high-heat recipes.

How much oil is healthy for your baby?

According to research, a total of 3 teaspoons every day is a healthy amount for your baby. One teaspoon is 5 grams. Make sure to limit solid fats like butter, regular margarine, shortening, and lard, as well as foods that contain these ingredients.