Updated September 21, 2007

Cooking Oils

by Lea Ann Holzmeister, R.D., C.D.E.

Oils high in monounsaturated fat
While all cooking oils are a mixture of types of fatty acids, most can be categorized as being high in one of the three types of fatty acids: monounsaturated fat, polyunsaturated fat, or saturated fat. The following oils are high in monounsaturated fat.

Almond oil. This nut oil is best used in cold dishes to avoid destroying its delicate flavor.

Avocado oil. This is a light, nutty oil that is best used in salad dressings.

Canola oil. This oil is extracted from rapeseeds (a plant in the mustard family). It is versatile, neutral tasting, high in omega-3 fatty acids, and very low in saturated fat. It can be used in salad dressings or in cooking.

Hazelnut oil. This fragrant, nutty oil is often pressed from roasted hazelnuts and is best used in cold dishes such as salad dressings and sauces to avoid destroying its delicate flavor.

Olive oil. The oils extracted from olives range from light amber to green in color and from bland to very strong and even spicy in flavor. Olive oil can be graded or classified as virgin, refined, or pure. Virgin or extra-virgin means the oil has been produced by the use of physical means (expeller-pressed) and there has been no chemical treatment during processing, resulting in a full-flavored oil. Extra-virgin oil is the highest grade and comes from the first pressing of the olives. Refined means the oil has been chemically treated to neutralize strong tastes and acids. Pure olive oil and products simply labeled “olive oil” may be a combination of virgin and refined oil. Unfiltered means the oil contains small particles of olive flesh. Light refers to flavorless or refined olive oil; it is not lower in calories. Olive oil blends are mixtures of olive oil and other, often less expensive, oils.

Peanut oil. This bland oil is made from pressed, steam-cooked peanuts. It has a fairly high smoke point and is good for cooking methods that involve high heat, such as frying, because it does not absorb or transfer flavors.

Pumpkin seed oil. This oil is made by pressing roasted, skinless pumpkin seeds and has an intense, nutty taste.

Rice bran oil. This mild oil is extracted from the germ and inner husk of rice. Rice bran oil is popular in Asian cuisine because of its high smoke point and suitability for high-temperature cooking methods such as deep-frying and stir-frying.

Sesame oil. This pressed oil is made from either untoasted sesame seeds, resulting in a light-colored oil, or toasted sesame seeds, for a dark-colored oil. Light sesame oil has a nutty flavor and is good for frying, while dark sesame oil has a strong flavor and is generally added to dishes in small quantities for flavor just before serving. Sesame oil has a high smoke point and is the least prone among oils to turn rancid. It is a good source of both monounsaturated fat and polyunsaturated fat.

Oils high in polyunsaturated fat
These oils are high in polyunsaturated fat, which is also considered a heart-healthy fat.

Corn oil. This tasteless oil is made from the germ of the corn kernel and is widely used in cooking because it is inexpensive and has a high smoke point. Corn oil is a common ingredient in margarine.

Cottonseed oil. This oil is extracted from the seeds of the cotton plant after the cotton lint has been removed. It is commonly used to make snack foods such as potato chips.

Enova. Enova is a brand name for a product made of soybean and canola oils that have been processed using a biological enzyme to convert triglyceride molecules (the type of fat found in ordinary oils) to another form of fat molecules called diacylglycerides. Enova has the same calorie and fat content per serving as other vegetable oils, but the diacylglycerides may be metabolized differently by the body, resulting in less stored fat as compared to other vegetable oils. Enova has a flavor similar to other mild oils and can be used for all-purpose cooking.

Lea Ann Holzmeister is a Diabetes Nutrition Specialist and the author of The Ultimate Calorie, Carb, & Fat Gram Counter.

More articles on Nutrition & Meal Planning

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.