I'll be honest. I do alot of baking. Like almost everyday. I did check out coconut oil. It was too expensive to fit into my $100 a week food budget. I went with vegetable oil. I do my frying in butter or sometimes olive oil. And I do use butter not margarine. I was confused about which oils to use. I wanted someone to tell me which to use without going into levels of cholesterol and all that omega stuff. It just confuses me. So here's the list...
The Good Uses What to look for
Extra Virgin Olive Oil Best for non-heated use- salad dressings, dipping
bread, etc. but can also be used for frying at low
temperatures.
Try to buy it in tins or dark glass bottles, as this
prevents it from going rancid, and store it out of the
light. If at all possible, buy Extra Virgin over Virgin
(though that is a better choice than regular).
Butter Wonderful for baking, frying, sautéing, etc. as well
as spreading on toast, or adding to steamed veggies.
Butter is such a great, all-around fat choice.
Again, if possible, buy organic as most toxins are
stored in the fat of animal products, butter being no
exception. Grass-fed or pastured butters are best.
Any butter is better than margarine!
Coconut Oil Also ideal for baking and higher temperature
cooking.
Virgin coconut oil is best, as it has been the least
processed (it may also say cold-pressed, or extra
virgin). It can be stored at room temperature, even on
your counter.
Palm Oil (red or clarified) Red is much more strongly flavored, and many do
not enjoy it, though I actually quite liked it for frying
eggs and putting on popcorn.
This usually has to be special ordered online, though
the occasional health food store will carry it.
Grapeseed Oil Good for light frying, or salad dressings, etc. but
should be limited in use due to high omega-6 fatty
acids (which North Americans get too many of, and
are harmful when unbalanced with other fatty acids
like omega-3's).
Look for cold-pressed oil, organic if possible. Must
be stored similarly to olive oil.
Sesame Appropriate for some frying, but use sparingly, high
in omega-6.
Cold-pressed
Sunflower Not suitable for cooking. Best if you can find it coldpressed. Too high in omega-6, so use it sparingly.
Cold-pressed
Peanut Appropriate for stir-frying on occasion, used
sparingly, high in omega-6.
Cold-pressed, organic is best
Flax Must not be heated- used more as a supplement,
added in to smoothies, cottage cheese, cold salad
dressings, etc.
Buy in small, dark colored bottles and store in the
fridge. Flax oil goes rancid very easily.
The Bad Uses What to look for
Canola Dangerous and toxic! It's considered by many to be a
healthy, all-around oil, but it is actually a harmful
GMO product not fit for humans.
This genetically modified oil is found in many storebought items, so be aware!
Other vegetable oils (like
safflower, soy, corn,
cottonseed, etc.)
These highly processed oils are usually used for
baking and other high temperature cooking. Instead,
use butter or coconut oil.
Note that these are in most processed, packaged
foods. Be sure to check the labels!
Non-virgin oils Look for oils labeled Virgin, or best of all Extra
Virgin. As well, you may see the words Cold-Pressed
on the label, and this means the same thing.
The ugly
Uses What to look for
Rancid oils Found when oils are stored improperly, and in many
processed foods on grocery store shelves!
Oils kept out in the light, in clear glass or plastic
bottles, that are exposed to air or that are old, can
easily become rancid. Buy oils in smaller amounts,
and store either in the fridge, or in a dark, cool
cupboard.
Margarine None! Choose butter! Avoid! Do be aware of butter/margarine spreads,
made of 50/50% of each.
Hydrogenated Oils Absolutely avoid! Found in some margarines, many
junk food snacks (chips, twinkie-type items), some
crackers, breakfast cereals and granolas, etc.
Any trans fats Ditto! Also look on the back of a package at the label, to
see if any trans fats are listed, and if so, put it bac
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