What’s the healthiest oil for your cooking needs? Dietitian Brooke Longfield has the answers.
EVOO, as it’s sometimes known, contains high levels of ‘good’ fats, which help lower cholesterol. Extra virgin olive oil is abundant in heart-protective antioxidants.
This oil is the kitchen all-rounder. Canola oil is low in saturated fat but it lacks beneficial antioxidants. It performs well under high heat.
Use it sparingly as its ‘superfood’ health claims are unsubstantiated. Coconut oil is 90 per cent saturated fats, and has been shown to raise cholesterol levels.
Its light, nutty flavour and high smoke point make peanut oil suited to Asian-style dishes. It’s high in healthy fats but has slightly more saturated fat than canola oil.
Nutritionally, sesame oil is about on par with peanut oil. To make the most of its intense nutty flavour and aroma, it’s best to add a few drops at the end of cooking.