Best Cooking Oil

"I've had all I want of trans-fatty acid.
I will not be silent. I can't remain placid.
I couldn't care if my French fries are flaccid.
It lays on my belly for days till it's passed." ~ Stephen Blumenkranz's "Deep Fat".

"Fat"! There, now I have got your fullest attention by mentioning the word that has reduced thousands of mortals into worrying stupors. So, the fat content in cooking oils used on almost an hourly basis, shouldn't miss your attention as well. You must choose the best cooking oil for your daily culinary drives and here's help for you on that front.

Best Cooking Oil for Frying
Oil, or for that matter any cooking lubricant used to grease up a utensil, to prevent burning of the ingredients is essentially fat. To add to that, deep-fried food are primarily responsible for fattening up a person, who has erratic eating habits. So, for a dish which requires frying, an oil has to be found which not only is high on the good and essential monounsaturated and polyunsaturated fats, which reduce the bad cholesterol and boost the good one, but also one which does not start producing smoke at a very low temperature. This is because, frying does require a relatively constant high temperature. The following oils are good cooking oil options for the purpose of frying, as they impede the negatives of fried food.

Safflower Oil: A rich source of Vitamin E which not only works wonders on the skin, but also helps forestall menstrual cramps, asthma and cataracts, safflower oil benefits are too many to recount. At a very high smoke point of 509° F, it make for a champion healthy cooking oil for frying. It is in fact an all-rounder among oils, suitable for most culinary purports. It ranks pretty high on the best deep-frying oil list.

Peanut Oil: Only to be used if a family member is not allergic to it, peanut oil or groundnut oil has a very high smoke point of 448° F. High on monounsaturated fats, this oil actually adds that nutty aroma to your delicacies when mixed with balsamic vinegar. It is also the best and the healthiest cooking oil for French fries.

Canola Oil: With its high smoke point at 468° F, refined canola oil makes for one of the most healthy cooking oils. It is also rich in omega 3 fatty acids to keep the heart healthy and the arteries unblocked, as well as the HDL (good cholesterol) boosting monounsaturated fats.

If you do not however need to deep-fry your food and a normal light stir fry should suffice, try these healthy options.

Olive Oil: Refined olive oil has a relatively low smoke point at about 437° F. It is also the healthiest cooking oil around. Even though on the higher end when it comes to price, they are the best option for a heart patient. Olive oil nutrition facts also reflect that this oil impedes bone degeneration and is a natural analgesic.

Best Cooking Oil for Baking

Corn Oil: Even though canola oil is undoubtedly the best lubricant for baking purposes but other than that, you can also use corn oil. Even though it is a cheaper oil and is available widely, it does have very high levels of polyunsaturated fats, which are good when taken in moderation, but may boost the chances of breast cancer among women who have undergone menopause as well as prostate cancer.

Walnut Oil: One of the richest sources of omega 3s, this is a healthy pick in order to reduce the excess omega 6s in the American diet. They can also be used for light frying purposes.

Best Cooking Oil for Diabetics
Other than olive, canola, safflower, peanut and walnut oils, the following are also favorable cooking oil alternatives for diabetics, who need to consume lubricants that support the cardiovascular system, as well as take down cholesterol levels. Also, make sure to choose an oil that caters to a particular cooking method. Don't bake with an oil that is known for its frying purposes, unless it is good for both.

Almond Oil: A source of monounsaturated fat, this oil is best used for sautéing and for delicacies that require a superheated wok, with a smoke point of 430° F.

Avocado Oil: Has very high smoke point of 510° F but is an excellent option for seasoning and dressing of various salads.

Flaxseed Oil: You cannot go wrong with flaxseed oil when you use it for making smoothies or sauces. Rich in polyunsaturated fat, it is a bad option for deep-frying and high temperature baking.

Grape seed Oil: Innately flavored with a nutty aroma, this oil was just made for grilling purposes, with a smoke point at 420° F.

Sunflower Oil: Great for salad dressings and frying with a high smoke point of 475° F. Sunflower oil benefits include the fact that it is a very potent source of oleic acid (40%), which strengthens memory and linoleic acid (74%) which helps keep cancer at bay.

This elaborate list is bound to help you, when it comes to best cooking oil that caters to and boosts the health quotient of an individual. Avoid the use of lard, palm oil and palm kernel oil, as they are full of very harmful saturated and trans fat, as much as possible. Try to use good non stick pans, as they work even with minimum use of lubricants. Always remember, when it comes to oil, the lesser the better, as just a single tablespoon of oil has 120 calories which is not always good for the body.