Search Google Appliance


9 Oils to Know

June 13, 2013 by HealthyFamilies BC

Get to know these 9 vegetable oils

It seems like these days, using “fancy” oils is the way to kick things up a notch both in the kitchen and when you’re enjoying a meal out. EVOO – no, it’s not some sort of voodoo chant, extra virgin olive oil has become a staple in many households.

Healthy fats like vegetable oils are an important part of healthy eating. They provide energy, as well as vitamins A, D, E and K and are needed by every cell in your body. However, a little fat goes a long way. The kind of fat is just as important as the amount.Eating Well with Canada’s Food Guide, recommends including a small amount (about 30-45 mL or 2-3 tablespoons) of plant-based or unsaturated fats each day.


Oil Comparison:

Avocado Oil

Uses: salad dressing, marinating, dipping, stir-frying, sautéeing, baking
Temperature/Smoke Point: High

Canola Oil

Uses: stir-frying, baking, all purpose
Temperature/Smoke Point: Medium-High

Corn Oil

Uses: frying, baking
Temperature/Smoke Point: High

FlaxSeed Oil

Uses: salad dressing
Temperature/Smoke Point: Low

Grapeseed Oil

Uses: salad dressing, stir-frying, sautéeing, baking
Temperature/Smoke Point: Medium-High

Olive Oil

Uses: salad dressing, marinating, dipping, stir-frying, sautéeing, drizzling
Temperature/Smoke Point: Medium

Peanut Oil

Uses: frying
Temperature/Smoke Point: Medium-High

Sesame Oil

Uses: Asian flavouring, sauces
Temperature/Smoke Point: Medium

Sunflower Oil

Uses: frying, salad dressing, baking
Temperature/Smoke Point: High

Storing Oils

It’s best to store oil in a dark, cool, and dry place, such as your pantry. Exposure to air, light and heat are the greatest factors causing rancidity. Refrigerating oils after they’ve been opened can help keep them fresh.

For specialty oils such as sesame and flax seed- they have a shorter shelf life so if you don’t use a great deal of these types of oil, buy smaller amounts.

Try Something New

With such a variety of oils available to us, try a different oil in your salad dressing or experiment with a new oil for cooking. You just might be surprised at the new taste sensations you will discover. Here’s a salad dressing recipe to get you started. Call 8-1-1 to speak with a registered dietitian with Dietitian Services HealthLink BC to learn much more about oils.

Melodie Yong is the dietitian with Global BC’s Morning News. She’s also the online host of Healthy Families BC’s Virtual Grocery Store Tour and Shopping Sense videos. Thanks for contributing as a guest blogger Melodie!

Related links
Shopping Sense: Fats and Oil



HealthyFamilies BC Tools

Breastfeeding Buddy

Breastfeeding Buddy


Sodium Sense

Sodium Sense


Your Virtual Shopping Tour

Shopping Sense


How Much Sugar Are You Drinking?

Sugary Drink Sense