Canola, Olive, Walnut, Flaxseed…sometimes there are too many choices when it comes to cooking with oil.

However, all oils are not created equal, and all are not to be used in the same cooking situations. 

A lot depends on what temperature you will be cooking with, because when some oils reach their smoke point, they can not only lose nutrients, but also release carcinogens.

Here’s a cheat sheet on what type of oil to use when:

High Heat
Typically when sauteing or frying, use Canola, Safflower or Sesame oil.

Medium-high Heat
When sauteing or baking at medium-high heat, use Walnut oil.

Low Heat
For sauces, salad dressings or low heat cooking, use Toasted Sesame, Olive or Pumpkin Seed oil.

No Heat
For dressings and supplements, use Flaxseed or Hempseed oil.

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Tags: Canola Oil, Cooking Oils, Flaxseed Oil, Hempseed Oil, Olive Oil, Pumpkin Seed Oil, Safflower Oil, Sesame Oil, Toasted Sesame Oil, Walnut Oil

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