•The American Heart Association Cookbook recommends all of the below cooking oils with the exception of peanut oil due to its high saturated fat content.
•Essential fatty acids are vital for good health. Without some fats in our diets, we cannot absorb the fat-soluble vitamins A, D, E and K.
•All cooking oils contain 100% fat.
•A tablespoon of cooking oil contains 14 grams of fat.
•All cooking oils contain the same number of calories – one tablespoon contains 120 calories.
•For better health, choose oils/fats that are low in saturated fat.
Name of Oil, Derived From, Majority of Fats within, Best used For:
Canola Oil: Plant seeds/mustard Family, Monounsaturated pan-frying, baking, sauteing
Corn Oil: The germ of the corn kernel, Polyunsaturated (62%), Salad dressings, pan-frying
Olive Oil: Tree-ripened olives, Monounsaturated baking, sauteing, stir-frying, and wok cooking
Peanut Oil: Pressed, steam-cooked peanuts, Saturated fats (18%), Stir-frying, wok cooking
Safflower Oil: Safflower Seeds Polyunsaturated (78%), Good, all-purpose cooking oil, salad dressings
Sesame Oil: Pressed sesame seeds, Polyunsaturated/monounsaturated, Stir-frying, wok cooking
Soybean Oil: Soy Beans, Good, all-purpose oil; frying, baking, stir-frying
Sunflower Oil: Sunflower seeds Polyunsaturated fat, Excellent for Sauteing
Vegetable Oil: Blend of Veggies, nuts, and seeds Polyunsaturated/monounsaturated, Baking Sauteing, pan-frying
