consciouseating
Great Cooking
Oils
As good as liquid gold

by monika rice
A
ll oils, by definition, are pure
saturated fatty acids, which is solid Olive oil, a top-seller around the
fat, but not all oils are created
at room temperature. Its composition world, is renowned as the Mediter-
equal. Though many of us are
makes coconut oil safe for high-heat ranean secret to good health and long
accustomed to choosing easy to find
cooking and searing, without risking life. Its distinct flavor complements
vegetable and olive oils, intriguing
oxidation of the oil and the introduc- multiple heart-healthy ingredients.
options are showing up on grocery
tion of free radicals into the food, a Research attributes olive oil’s particu-
shelves across the country. Oils of
risk when oils high in polyunsaturated lar benefits to its monounsaturated
grape seed, sesame, coconut, pea-
fats, such as walnut and sunflower fat content, which can lower the risk
nut, walnut, safflower, pumpkin and
oils, are exposed to high heat. of heart disease by reducing choles-
sunflower now greet us. With so many
Canola oil rates high among terol levels. It’s also a good source of
unfamiliar choices, we need to be
nutritionists and physicians because vitamins E, A and K, and abundant
aware that some oils are more useful
it, too, can help lower the risk of heart in polyphenols, a powerful class of
than others, in terms of light, healthy
disease. Extracted from rapeseed, a antioxidants.
and flavorful cooking.
plant in the cabbage family, its gener-
ous helping of omega-3s helps qualify
Flavor Factors
Bottled Benefits
it as the best fatty acid composition
Oils pack plenty of flavor punch, so
“Fats and oils can be among the
(good versus bad fat) among oils. Its
small amounts can go a long way.
healthiest substances in your diet,”
mild taste also makes it a preferred
Few are as multitasking as olive
advises nutritionist Ann Louise Gittle-
selection for cooking and baking.
oil. Extra virgin olive oil, the least
man, Ph.D., “but only if they’re or-
Look for organic, expeller-
processed and most flavorful type,
ganic.” She notes that oils in conven-
pressed brands of canola oil, advises
works best in unheated dips or sauc-
tionally grown seeds and nuts can be
Dr. Andrew Weil. “When extracted
es, salad dressings and marinades.
“a storehouse of fattening pesticides.”
with chemical solvents or high-speed
Virgin olive oil, slightly more acidic,
Like other nationally certified foods,
presses that generate heat, canola oil’s
is useful for general cooking.
organic oils produced without toxic
fatty acid chemistry is altered in unde-
Russell Scott, certified master
and persistent pesticides are clearly
sirable ways,” he says.
chef and executive chef at Isleworth
preferable.
Heating olive oil does not diminish its nutritional
Liquid at room temperature, most
oils are a blend of saturated, polyun-
value, but does weaken its flavor. Many chefs
saturated and monounsaturated fatty
choose virgin olive oil for cooking, saving extra
acids, with the exception of coconut
oil, a plant oil comprised mostly of
virgin varieties for cold dishes and for flavoring.
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