A walk down the cooking oil aisle can feel a bit overwhelming. Olive, avocado, canola, grapeseed, peanut -- they all promise something different, and not every bottle works for every recipe. If you use the wrong one, your dish can end up greasy, bitter or just plain off.
The key to choosing the correct one is knowing which oils handle heat best and which are better left raw. High-heat methods like frying or searing call for neutral oils with a higher smoke point, such as canola, avocado or grapeseed. These options hold up under hotter temperatures and give food a clean, crisp finish.
Olive oil, on the other hand, shines in dressings, sautés, or as a drizzle, where its rich flavor can stand out without the risk of burning. It can also help enhance proteins and vegetables. It's just a matter of deciding between virgin, extra virgin or refined.
Some oils also lend moisture to baked goods, while others add nutrition or depth when left uncooked. To clarify things, culinary pros shared their best advice on when to use each oil so you can get the most flavor, texture and value from every bottle.
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Most common oils and uses
Smoke point and flavor are the two big considerations to make when choosing an oil. Maximilian Stock/Getty
Guido Parrati, owner of Parla Come Mangi in Rapallo, Italy, is no stranger to educating others on cooking. In addition to serving an impressively robust assortment of Italian delicacies in his iconic deli, Parrati also hosts seminars, tastings and showcases of local ingredients.
Beyond flavor profile, Parrati said that the single most important aspect of an oil, at least when used for cooking, is its smoke point. A high smoke point indicates that the product can withstand higher temperatures before it begins to -- you guessed it -- smoke and break down.
This is important to keep in mind for proteins such as red meat that may require more heat and longer cooking times to break through tough exteriors and more fibrous insides. After all, if oil is the lubricating vessel to a perfect sear and/or crunch, you don't want it to completely dissipate before the job's done (or well done, if that's your preference).
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