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Which Oil Should I Use in Cooking?


Updated August 05, 2007

I use two main oils in cooking. One is olive oil, which I use wherever I can. Not only does it have a good fat profile (high in monounsaturated fat), but it has other healthful properties such as antioxidants. Sometimes, though, I don't want the flavor of olive oil, or I need an oil with a higher smoke point. Then I use one of the new(ish) high monounsaturated safflower and sunflower oils. These seeds have been especially bred to be low in polyunsaturated oils (mostly Omega-6, which we tend to get too much of), and high in monounsaturated oil (similar to olive oil). But they have a neutral flavor and a high smoke point. An example of a brand of this type of oil is Saffola. Read the label - most of the fat should be monounsaturated, with only a small amount of polyunsaturated fat.

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