The Best Oils to Cook With

All oils are not created equally. While olive oil is rich in monounsaturated fatty acids (translation= HEALTHY!), it should be reserved for salads and other cold food items. Olive oil does not have a high smoke point, meaning it does not take much heat for it to begin to smoke. The smoke point generally refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids. The smoke point also marks the beginning of both flavor and nutritional degradation. When an oil begins to smoke, that leads to free radical formation...not good!

So which oils have a HIGH smoke point (thus making them appropriate for cooking)?

Grapeseed oil
Grapeseed oil has a smoke point of 420 F (vs. Olive oil's smoke point of 210 F). It is high in anti-oxidants Vitamins C and E and is a great source of both mono and polyunsaturated fatty acids.

Coconut oil
Coconut oil has a smoke point of 350 F. It is high in saturated fatty acids (don't panic- they are of the Medium chain variety) and a good source of Vitamin E. Coconut oil promotes heart and immune system health. It is also good for the skin when used both internally and externally (can be used to soothe dry or cracked skin).

*Remember to avoid partially hydrogenated fats (code word for TRANS FAT). This type of fat is found in most commercially processed cookies, crackers, and other baked goods.