Should you cook with olive oil or coconut oil? Grapeseed? Walnut? It really depends on what you’re after.
Oils that are lower in polyunsaturated fats (PUFAs) are more stable, both at room temperature and high heat. If you’re looking for omega-3s on the other hand, those oils will, by definition, be higher in PUFAs.
And we haven’t even touched the culinary pros and cons!
A healthy (and tasty) diet will include a variety of fat sources, just like it should include a variety of protein sources. To help you vet your choices, here’s a chart showing the fatty acid profile of several common options. Click on any column to sort by that nutrient. (Cool, huh?)
What's in your oil?Amount of fatty acids in grams per 100 grams of oil.
|Type of oil||SFA||MUFA||PUFA||Omega-6||Omega-3|
|Safflower (high oleic)||7.5||75.2||12.8||12.7||0.1|
|Sunflower (high oleic)||9.8||83.6||3.8||3.6||0.2|
If there’s another oil you’d like me to add to the chart, leave a comment below.