Not all oils are created equal, so when you cook, it helps to know what to reach for.
Peanut oil: Oil made from peanuts also protects your heart, since it contains resveratrol, the same compound found in red wine.
Use for: It may not be the healthiest cooking technique, but if you're planning on an indulgent fried-food day, use peanut oil. It has a higher smoking point than many oils, meaning less oil will be absorbed by your food while you fry.Healthiest Cooking Option
Vegetable oil: Oils labeled as vegetable oil are usually blends (often containing soybean oil), so their health benefits vary. Soybean oil is high in monounsaturated fats but also contains a sizable portion of saturated fats. When in doubt, choose oils that aren't a blend depending on what type of cooking you're doing.
Use for: Depending on what type of cooking you're doing, use vegetable oils for light sautéing or baking. Find out more about smoke points and uses for different types of vegetable and other oils here.
Olive oil: When it comes to oil, extra virgin olive oil packs a nutrient-rich punch. It contains high levels of vitamins A and E for healthy hair, skin, and eyes, as well as chlorophyll and magnesium. But what most people know about olive oil is that it's high in healthy fats called monounsaturated fats, which help lower bad cholesterol levels and your risk of heart disease.
Use for: Extra virgin olive oil, which comes from the first pressing of olives, is great for drizzling onto veggies or in salad dressings, but not so much for cooking at a high heat, since it has a low smoking point; use virgin (from subsequent pressings) for cooking things at high heat, or opt for another oil.
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