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"A single oil cannot be used for all your cooking. Instead, fill your pantry with a variety, says Melissa Ohlson, MS, RD, LD, a registered dietitian with Cleveland Clinic’s Preventive Cardiology and Rehabilitation Program".
"Here's a guide to the healthiest cooking oils for people with diabetes and ideas for making good use of them in your kitchen by http://www.dlife.com/diabetes-food-and-fitness/what_do_i_eat/meal_planning/10_best_cooking_oils?page=2
1. Walnut Oil: A polyunsaturated fat and good source of omega 3s. With a smoke point of 400 degrees F, this oil is good for baking and sauting at low to medium-high heat, or try it drizzled on a salad.
2. Flaxseed Oil: A polyunsaturated fat and good source of omega 3s. Due to its low smoke point of 225 degrees F, it should not be used for cooking over heat. Try it stirred into dishes after heating or in salad dressings, or smoothies.
3. Canola Oil: A monounsaturated fat with a medium high smoke point of 425 degrees F, use it in baking, sauting, stir-fry, and in dressings. (Highly recommend Organic Canola Oil)
4. Extra Virgin Olive Oil: A monounsaturated fat with a medium smoke point of 325 degrees F, use this flavorful oil for light sauting and salad dressing.
5. Peanut Oil: A monounsaturated fat with a medium smoke point of 350 degrees F, use this flavorful oil for light sauting, sauces, and salad dressings.
6. Almond Oil: A monounsaturated fat with a high smoke point of 495 degrees F, this is a good oil for high heat cooking, like sauting or frying. Its great flavor also works well in desserts.
7. Avocado Oil: A monounsaturated fat with a high smoke point of 510 degrees F, this is a good oil for high heat cooking, like sauting or frying, and tasty in salad.
8. Safflower Oil: A polyunsaturated fat with a low saturated fat level, this oil is a good all-purpose oil. Its high smoke point of 450 degrees F makes it good for high heat cooking, like sauting and frying.
9. Sunflower Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 460 degrees F making it good for high heat cooking, like sauting and frying. Use it to saute the vegetables.
10. Grapeseed Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 420 degrees F, making it great for cooking and grilling of all kinds. It also has a very mild, nutty flavor that's versatile enough to use in salads or virtually anything".
11. Indian Ghee: Health benefits and How to make butter from Ghee http://nutritionforasianindians.blogspot.com/2013/08/health-benfits-of-ghee-and-how-to-make.html
12. Extra Virgin Organic Coconut Oil: Studies have shown that moderate (not high) fat diets can promote weight loss. Coconut oil has the added benefit of being high in medium chain fats that the body preferentially burns for energy instead of storing as fat - Su Fairchild, MD from University Of Kansas Medical Center. http://www.kumc.edu/school-of-medicine/integrative-medicine/health-topics/healthy-cooking-oils.html
"Here's a guide to the healthiest cooking oils for people with diabetes and ideas for making good use of them in your kitchen by http://www.dlife.com/diabetes-food-and-fitness/what_do_i_eat/meal_planning/10_best_cooking_oils?page=2
1. Walnut Oil: A polyunsaturated fat and good source of omega 3s. With a smoke point of 400 degrees F, this oil is good for baking and sauting at low to medium-high heat, or try it drizzled on a salad.
2. Flaxseed Oil: A polyunsaturated fat and good source of omega 3s. Due to its low smoke point of 225 degrees F, it should not be used for cooking over heat. Try it stirred into dishes after heating or in salad dressings, or smoothies.
3. Canola Oil: A monounsaturated fat with a medium high smoke point of 425 degrees F, use it in baking, sauting, stir-fry, and in dressings. (Highly recommend Organic Canola Oil)
4. Extra Virgin Olive Oil: A monounsaturated fat with a medium smoke point of 325 degrees F, use this flavorful oil for light sauting and salad dressing.
5. Peanut Oil: A monounsaturated fat with a medium smoke point of 350 degrees F, use this flavorful oil for light sauting, sauces, and salad dressings.
6. Almond Oil: A monounsaturated fat with a high smoke point of 495 degrees F, this is a good oil for high heat cooking, like sauting or frying. Its great flavor also works well in desserts.
7. Avocado Oil: A monounsaturated fat with a high smoke point of 510 degrees F, this is a good oil for high heat cooking, like sauting or frying, and tasty in salad.
8. Safflower Oil: A polyunsaturated fat with a low saturated fat level, this oil is a good all-purpose oil. Its high smoke point of 450 degrees F makes it good for high heat cooking, like sauting and frying.
9. Sunflower Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 460 degrees F making it good for high heat cooking, like sauting and frying. Use it to saute the vegetables.
10. Grapeseed Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 420 degrees F, making it great for cooking and grilling of all kinds. It also has a very mild, nutty flavor that's versatile enough to use in salads or virtually anything".
11. Indian Ghee: Health benefits and How to make butter from Ghee http://nutritionforasianindians.blogspot.com/2013/08/health-benfits-of-ghee-and-how-to-make.html
12. Extra Virgin Organic Coconut Oil: Studies have shown that moderate (not high) fat diets can promote weight loss. Coconut oil has the added benefit of being high in medium chain fats that the body preferentially burns for energy instead of storing as fat - Su Fairchild, MD from University Of Kansas Medical Center. http://www.kumc.edu/school-of-medicine/integrative-medicine/health-topics/healthy-cooking-oils.html
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