Different oils have different benefits.
Different oils hold different benefits. Some oils are more beneficial for their high smoke point, the temperature where oil breaks down and begins to smoke. Other oils offer more nutritional value, adding heart healthy nutrients to the body. When it comes to cooking oil, it pays to be aware of the different kinds of oils and their values.
Canola Oil
Sometimes referred to as rapeseed oil, canola oil is an all-purpose cooking oil that contains a significant amount of monounsaturated fat. Alpha-linoleic acid, a type of omega-3 fatty, is also present in canola oil, according to the U.S. Department of Agriculture (USDA) National Nutrient Database. Canola oil's smoking point hovers around 400 degrees F, making it a good cooking oil for both low temperature and high temperature cooking, according to What's Cooking America.
Corn Oil
Extracted from corn kernels, corn oil makes an exceptional frying oil because of its high smoke point. Its smoke point reaches 450 degrees F, according to What's Cooking America. The oil also contains plenty of polyunsaturated fat. Manufacturers often use corn oil to make margarine.
Sunflower Oil
Sunflower oil holds similar benefits to corn oil. It has the same smoke point, so it can be used for high temperature cooking. According to The Nibble, sunflower oil also has high levels of monounsaturated fats and vitamin E, adding to its nutritional value.
Olive Oil
Olive oil is a significant source of heart healthy monounsaturated fat. Extra virgin and virgin olive oil, however, are not suitable for high temperature cooking, according to The Nibble. This oil can be used when baking or saut ing foods at low temperatures. Olive oil also can be used uncooked or in sauces. Depending on the type of olive oil, the smoke point ranges from 320 degrees F to 468 degrees F, according to FoodProcessing.com.
Sesame Oil
Made from crushed sesame seeds, sesame oil has a smoke point of 410 degrees F. This oil is beneficial when cooking stir-frys. According to the USDA National Nutrient Database, sesame oil has nearly equal amounts monounsaturated and polyunsaturated fat. It also possesses many vitamins. Sesame oil is a source of vitamin E, iron and vitamin B6, according to FoodProcessing.com.
Peanut Oil
Peanut oil also has a smoke point of 450 degrees F, making it an ideal oil for frying. It's high in monounsaturated and polyunsaturated fat. According to FoodProcessing.com, peanut also contains resveratrol, an antioxidant normally found in grapes. Resveratrol may increase good cholesterol levels and prevent artery damage, according to MayoClinic.com
Tags: smoke point, high temperature, high temperature cooking, temperature cooking, according FoodProcessing