Cooking Oils Guide An Infographic

COOKING OILS GUIDE Oil is used as an ingredient and is also used for frying. One of the most common cooking oils is vegetable oil. Do you know what oils are best used for frying or the proper way to store it? Different types of common cooking oils with their uses: VEGETABLE OIL Vegetable Oil is probably the most commonly used of all the oils. It can be found frequently for use in recipes and can also be used for frying. Vegetable oil is actually a blend of several oils, such as corn, soybean, palm and sunflower. CANOLA OIL Canola oil has been said to be one of the healthiest of the cooking oils because of its low saturated fat content and high mono unsaturated fat. It is commonly used in frying, but only with medium frying tempera- tures, about 450 degrees F. COCONUT OIL It is very important to remember that edible coconut oil is different from the oil used for skin and hair, so it should be bought carefully. Coconut oil that is solid at room temperature can be stored safely and easily for a long time. The regular, pure, edible grade coconut oil is cost effective. Cooking with coconut oil requires less oil. It helps in weight loss. CORN OIL Corn oil is relatively low on both saturated and mono unsaturated fats. It is popular in margarine and used in both frying and baking. It should only be used when frying on medium temperatures SUNFLOWER OIL Sunflower Oil is low in saturated fat and high in Vitamin E. Many food manufacturers are recognizing the health benefits of sunflower oil and are using it as the preferred oil in such snack foods as potato chips. It can be used in the home to fry, cook, and for use in salad dressings. OLIVE OIL There are different varieties of olive oil: extra virgin, virgin, extra light, and refined. Extra virgin olive oil is the most common of those used. Olive Oil is also frequently used in salad oils. Many people use it daily in their meals, drizzling it over a wide variety of foods. PEANUT OIL Peanut oil is a great oil to use when frying in high temperatures. It is common oil during the Thanksgiving holiday as many people are using turkey fryers to fry their turkeys, but can be used anytime when frying. Guide for Choosing Healthful Oils All food sources that we think of as "fats"-we're talking butter, shortening, oils-are made up of fatty acids. These chemical shapes generally are classified as saturated, polyunsaturated or monounsaturated. Health notes How to spot A diet high in saturated fat has been linked with them They're solid elevated cholesterol at room levels and increased risk temperature. 1 for heart disease, so it's best to limit use of them. Saturated Fats Example i butter, lard, shortening How to spot them They're always liquid-even if you put them in the fridge. Polyunsaturated Fats Examples: canola oil, sunflower oil, walnut oil Health notes When used in place of saturated fats, polyunsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease. "Omega-6" and "omega-3" are other terms used to describe specific types of polyunsaturated oils. Although both omega-6 and omega-3 fats are essential for good health, omega-3s also have additional heart-health and anti-inflammatory benefits. 3 How to spot them They're liquid at room temperature but become semi-solid (or cloudy) in the refrigerator. Monounsaturated Fat Examples: olive oil, peanut oil Health notes When substituted for saturated fats, monounsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease. In short, you should choose polyunsaturated and monounsaturated fats-olive and canola oils, for instance-over saturated fats, like butter and lard, to minimize your risk for heart disease. And a well-stocked kitchen includes a variety of different oils for a variety of reasons: what you're using them for, their nutritional benefits you and how much they cost. How to Store Oils How to Discard Cooking Oil An important fact to note is how to properly discard used cooking oil. All oils remain liquid when kept at room temperature so it is best to store oil in a dark, dry place, such as your pantry. It should never be poured down your kitchen sink. Oils that are high in monounsatu- rated fat will keep up to a year, while refined olive oil, having the highest of monounsaturated fat, can last a few years. Oil can congeal and block pipes. The best way to discard of it is to pour it into a leak-proof container and discard it with the rest of your garbage. Extra virgin and virgin olive oils will keep about a year after opened. The shelf life of most other oils after opened is usually six-eight months. 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