Know Your Alternative Cooking Oils?

Olive oil may be a staple in American households, but alternative oils are quickly gaining attention. Olive oil, especially extra virgin, is an industry standard for a good fat choice, but alternative varieties such as grapeseed, avocado, nut, rice bran and even tea oil, are also being touted for their health properties. Alternative oils offer benefits ranging from high antioxidant levels, cholesterol-lowering properties, ample vitamins and omega-3 and/or omega-6 essential fatty acids, which help decrease inflammatory conditions such as heart disease.

Here are some details on alternative oil benefits and usages:

Grapeseed oil: High in antioxidants, possesses cholesterol-lowering properties and has a 485 degree F. smoke point—almost twice that of olive oil. The high smoke point ensures that no negative flavors will be introduced to foods when searing or sautéing.

Avocado oil: Has a 500 degree F. smoke point and is high in monounsaturated fat, which raises the level of HDL—the “good” cholesterol—and lowers LDL—the “bad” cholesterol.

Walnut oil: Rich in Omega-3s. Not used for high-heat cooking, it is a popular component for salad dressings and to add a nutty flavor to a finished dish. It is considered a “winter oil” that is best paired with blue cheese.

Hazelnut oil: Lighter and fruitier and higher in monounsaturated fat than walnut oil, and used more in the summer months drizzled on grilled fish or salads.

Pistachio oil: Pricier than other nut oils, offers an intense nut flavor and a distinct emerald green color.

Macadamia nut oil: Has a 410 degree F. smoke point, is high in monounsaturated fats and has an equal balance of Omega-3s and Omega-6s.

Pumpkinseed oil: High in zinc, vitamins A, B, C, D, E and Omega-3s and Omega-6s. It is best used to finish dishes such as soups or grilled fish or for vinaigrettes.

Rice bran oil: Rich in vitamin E and high in gamma oryzanol, an antioxidant believed to help heartburn, lower cholesterol and protect the body from free radicals. It has a 490 degree F. smoke point, making it ideal for wok cooking.

Tea oil: Cold-pressed, extra virgin oil from the Camellia or tea plant. With a smoke point of 485 degrees F., it lends itself to myriad cooking applications, from frying to finishing pasta dishes.