Cooking With Different Oils

There is a number of different oils available in the market. Are you confused about which oil to cook with and which to pour over your salad? Here’s a quick guide.


Extra virgin olive oil is produced without any refining, so keeps its olive flavour and contains more vitamins and minerals. Harmful chemicals are produced when it reaches a certain heat.

GOOD FOR: drizzling over food, dressings

BAD FOR: frying at high temperatures


Olive oil is often a blend of virgin olive oil and a refined form, where heat or chemicals are used to extract the oil. This gives it a higher smoke point than the purer oil, so it’s better for cooking.

GOOD FOR: baking, light frying, salad dressings

BAD FOR: frying at high temperatures

sunflower oil


Sunflower oil has a gentle flavor, which is why it’s been largely used for cooking. However, recently it has been discovered that it produces harmful chemicals at high rates when exposed to strong heat.

GOOD FOR: baking

BAD FOR: cooking or frying at high temperatures

rapeseed oil


Rapeseed oil is extracted from the rapeseed plant and doesn’t release harmful chemicals at high heat. Because it has a strong flavour, it’s not suitable for drizzling.

GOOD FOR: roasting potatoes and frying at high temperatures

BAD FOR: salad dressings

Coconut Oil


Most coconut oils are produced by drying the white flesh. Because it’s high in saturated fat, it’s safer for cooking at high temperatures than a lot of the “healthier” oils. However, it solidifies at room temperature, so it’s not versatile.

GOOD FOR: baking, roasting, and frying at high temperatures

BAD FOR: drizzling

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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