Alternative Oils For Cooking

Avocado Oil - 76% mono, 10% poly and 20% saturated. This like olive oil has a high saturated fat content and is actually one of the highest. Avocados provide a nutty, buttery taste which this oil is infused with. It can be added to many dishes but should be used in lower contents.

Peanut Oil - 49% mono, 33% poly, 18% saturated. Peanut oil is high in both poly and saturated fats which makes it not a very healthy option. It provides a lot of flavour and aroma to dishes but should be used in limited amounts, its usually used in cooking Thai or Chinese dishes. It has one good point in that it includes antioxidant resveratrol which has been linked to decreasing heart disease and cancer.

Sesame Oil - 40% mono, 46% poly and 14% saturated. Again this is an oil that has a relatively even amount of poly and mono and quite a high amount of saturated fats. But the main benefits of sesame oil is its link to lowering cholesterol and protecting the liver which is mostly linked to it being combined with sesame seeds as opposed to in oil form.

There are so many different types of oils on the market that the above is just a touch on the possibilities there are. But the important thing to check when picking a cooking oil is the level of fat content and hopefully now you will have a better understanding of these. 

Rapeseed oil is extracted from the seeds of the rapeseed plants which are in the same family as cabbage and broccoli. There are two types of rapeseed oil; standard which is often labelled as vegetable oil and cold-pressed rapeseed oil which is sometimes labelled premium, virgin or extra virgin. So make sure to check the labels when purchasing to see what you are really getting.

See Also: The Benefits of Pine Nut Oil

This type of oil is low in saturated fat and has one of the lowest in comparison to other oils. It is also high in poly and mono so contains a good level of omega 3 and 6's to help maintain a healthy cholesterol level. It is also really high in vitamin E. It has a light flavour so can be used in all sorts of cooking including frying and salad dressings. When baking try and substitute butter and other fats with rapeseed oil to lower the fat content of your cakes.