WHAT TO USE AND WHEN TO USE IT

COCONUT OIL

Good for vegan baking as it is solid, like butter, at room temperature. But it’s nearly all saturated fat, and has no omega-3. Monounsaturated 6% Saturated 92% Polyunsaturated 2% Omega-3 negligible

SUNFLOWER OIL

Works for general frying and as a base for dressings and mayonnaise. Look out for high-oleic sunflower oil (made from particular varieties) with more omega-3. Monounsaturated 20% Saturated 11% Polyunsaturated 69% Omega-6/3 ratio 40:1

GROUNDNUT OIL (aka peanut oil)

High in vitamin E and good for frying – fish, for example. Generally highly refined but the unrefined oil has a pronounced nutty flavour. Monounsaturated 48% Saturated 18% Polyunsaturated 34% Omega-6/3 ratio 32:1

FLAXSEED OIL

Good for adding to cereal and smoothies to boost omega-3 levels for non-fish-eaters, but it has a fishy smell. Not for cooking as it has a very low smoke point. Monounsaturated 62% Saturated 7% Polyunsaturated 31% Omega-6/3 ratio 2:1

EXTRA-VIRGIN OLIVE OIL

Use for salad dressings and drizzling over finished dishes. The fairly low smoke point means it’s not great for searing meat and vegetables or roasting meat. Monounsaturated 78% Saturated 14% Polyunsaturated 8% Omega-6/3 ratio 13:1

RAPESEED OIL (akacanolaoil, intheus)

Good unrefined, cold-extracted oil is nice for salad dressings and gentle braising, such as courgettes. Refined rapeseed oil has lower micronutrient content. Monounsaturated 62% Saturated 7% Polyunsaturated 31% Omega-6/3 ratio 2:1

AVOCADO OIL

Use for salad dressings and stir-fries. It’s very bland so won’t overpower delicate flavours, and contains vitamin E.

Monounsaturated 70% Saturated 16% Polyunsaturated 14% Omega-6/3 ratio 13:1

WALNUT OIL

Add to salad dressings and coffee and walnut cake (keep the oven temperature below 160C), but it goes rancid quickly at room temperature. Monounsaturated 24% Saturated 9% Polyunsaturated 67% Omega-6/3 ratio 5:1