Which Cooking Oil is Right for You?

Choosing the right cooking oil can feel overwhelming with so many options on the shelf — but it doesn’t need to be. The best oil for you depends on what you’re cooking, the flavour you want, and the health benefits you’re aiming for. Here’s a simple guide to help you decide.

1. Match the Oil to the Cooking Method

Not all oils react to heat in the same way. The key factor to watch is the smoke point — the temperature at which oil starts smoking, breaking down, and producing harmful compounds. Cooking past this point can affect both flavour and nutrition.

• High-heat cooking (grilling, roasting, frying): Avocado oil, sunflower oil

• Medium-heat cooking (sautéing, pan-frying): Canola oil, olive oil, sesame oil, coconut oil

• Low-heat / cold uses (salads, drizzling, finishing dishes): Extra virgin olive oil, walnut oil

Emerging research also suggests that some oils, like extra virgin olive oil, may be more stable under heat than previously believed, thanks to their natural antioxidants.

2. Think About Flavour

Some oils are neutral and let the rest of the dish shine. Others bring their own distinct taste.

• Neutral oils (good for versatility): Canola, avocado

• Distinct flavour oils:

  • Sesame oil → nutty, earthy depth

  • Extra virgin olive oil → fruity, peppery finish

Use strong-flavoured oils sparingly, especially when you want them to stand out.

3. Don’t Forget Nutrition

Oils differ in the type of fat they provide:

• Unsaturated fats (liquid at room temperature): generally good for heart health. Found in oils like olive, avocado, and canola.

• Saturated fats (solid at room temperature): more common in butter, lard, and coconut oil. Best enjoyed in moderation.

Replacing some saturated fats with unsaturated fats has been shown to improve cholesterol levels and support cardiovascular health. Oils like extra virgin olive oil also provide antioxidants and beneficial plant compounds.

4. How to Store Oils

• Keep oils in a cool, dark cupboard — light and heat speed up spoilage.

• Check for rancidity: if the oil smells sour or “off,” it’s time to replace it.

• Avoid reusing or reheating leftover cooking oil — once used, it loses stability and can develop harmful compounds.

Final Thoughts

No single oil is “best” for everything. Instead, think of oils like tools in your kitchen: each has its place, depending on heat, flavour, and health benefits. Stocking two or three different types will cover almost all of your cooking needs.