THE GOOD OIL

Confused about which fats are best for your health? DL dietitian and diabetes educator Dr Kate Marsh weighs up the options with her handy guide to cooking oils

So many cooking oils are available, each promoting different health benefits. While you only need small amounts, fats are an important part of a wholesome diet, as they help with the absorption of fat-soluble vitamins (A,D, E and K) and provide us with essential fatty acids such as linoleic (omega-6) and linolenic acid (omega-3). These fats are called ‘essential’ because our body can’t make them, but we need them for good health as they help reduce inflammation and blood clotting, and promote immunity and healthy skin.

While a healthy diet can vary in the amount of fat it contains (both low-fat vegan diets and Mediterranean diets high in healthy fats have been shown to have health benefits) it’s the type of fats we eat that matter.

While it’s best to get most of your fat from whole plant foods such as nuts, seeds and avocados, if you use oil here’s what you need to know.

Olive oil

Extra virgin olive oil is the pick of the oils in terms of health and taste. Made from pressing whole olives, there are two main types used for cooking – ‘extra virgin’, which comes from the first pressing of the olives, and regular or light olive oil which is chemically extracted. Both are high in monounsaturated fat but extra virgin is rich in antioxidants and phytochemicals that protect against an array of chronic diseases.

Olive oil is one of the key components of a Mediterranean diet, which has been associated with a range of health benefits, including a lower risk of type 2 diabetes.

BEST USE As the king of olive oils, extra virgin is perfect for drizzling over salads, using in marinades and for general cooking. It’s full of antioxidants that provide nutritional benefits. If you’re not keen on the flavour, use light or pure olive oil.

Canola oil

Versatile and neutral in flavour, this common oil is chemically extracted from the seeds of the rapeseed plant. It’s high in monounsaturated fat, low in saturated fat and a good source of omega-3 (beneficial for your skin, eyes and heart).

BEST USE This economical oil can be used for high-heat cooking such as deep frying and baking.

Rice bran oil

Extracted from the outer layer of the rice grain, this oil contains mostly monounsaturated and polyunsaturated fats. Although it’s higher in saturated fat than most other vegetable oils, it’s also a rich source of vitamin E and contains oryzanol, a plant sterol that helps to block cholesterol absorption.

BEST USE Works well for pan frying and roasting and as a mild-tasting substitute for olive oil.

Sunflower oil

Rich in polyunsaturated fats and vitamin E. A high-oleic version is also available, made from seeds naturally bred to have more monounsaturated fat. BEST USE Virtually flavourless, and can be used for low- and high-heat cooking.

Grapeseed oil

Grape seeds left over from wine-making are pressed to create an oil that is high in polyunsaturated fat and vitamin E (good for skin).

BEST USE A good multi-purpose oil with a neutral flavour and medium to high smoke point.

Peanut oil

Common in Asian cooking, peanut oil comes from steamcooked peanuts and is rich in both monounsaturated and polyunsaturated fats. However, it does contain more saturated fat than most other oils.

BEST USE A high smoke point means it works well in Asian stir-fries.

Vegetable oil

A generic blend of plant-based oils, typically canola, soybean, sunflower and safflower. It’s mainly polyunsaturated but could also include some palm and coconut oil, which are higher in saturated fat. Australian regulation doesn’t require manufacturers to state the blend so you don’t really know what you’re getting. BEST USE This is a popular, cost-effective oil with a neutral flavour but grapeseed or canola oil are better choices.

Flaxseed/linseed oil

A great choice for vegetarians or anyone who doesn’t eat fish as it is rich in omega-3 fats, which studies show have benefits for our heart and brain. BEST USE Flaxseed oil oxidises easily and is heat sensitive, so can’t be used in cooking and must be stored in the fridge. Use it for salad dressings or drizzling over your morning porridge.

Oils are sensitive to light, heat and air so buy them in a dark glass bottle and store them in a cool dry place to extend their shelf life. Some oils, such as flaxseed, sesame and walnut should be kept in the fridge.