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Cooking oil -6

Oil comparison of percentages

Cooking with oils

Oil Bake Sauté Fry Deep
Fry
Comments
Almond, refined X X X   Light, delicate, all-purpose. Good for skin care and massage.
Apricot Kernel, refined X X X   Mild, all-purpose. Good for skin care and massage.
Avocado, refined X X X   Good for dressings, searing meat and wok frying. Promotes good cholesterol.
Canola, refined X X X   Neutral, all-purpose. Higher in omega-3s than olive oil.
Canola, Super X X X X Developed for high heat. High in monounsaturates.
Canola, unrefined X X   Mild and nutty. The least saturated of all culinary oils.
Coconut, refined, unrefined X X X X Neutral flavor. Substitute for shortening or butter in baking.
Corn, refined, unrefined X X     If not certified organic, may be genetically engineered.
Grapeseed, refined X X X   Clean, light neutral taste.
Hazelnut, unrefined X X     Rich, full flavor. Drizzle on food, dip bread.
Olive, unrefined, refined X X X   Flavor varies based on olive variety and region. High in antioxidants.
Palm Fruit, refined X X X X Substitute for shortening. No hydrogenated or trans-fats, less saturated than butter.
Peanut, refined X X X X Light flavor.
Peanut, unrefined X X     Subtle peanut flavor. Good in Asian dishes.
Pumpkin, refined X X X   Rich, full flavor. Adds pizzazz to salads, vegetables and pasta. May help balance hormones.
Safflower, High Oleic, refined X X X   Light flavor, all-purpose.
Safflower, Super, refined X X X X Also know as “Very High Oleic.”
Safflower, polyunsaturated, refined X X X   Mild flavor.
Safflower, polyunsaturated, unrefined X X     Delicate flavor.
Sesame, refined X X X   May help with high blood pressure.
Sesame, unrefined X X     Adds full, nutty sesame flavor to Asian dishes.
Sesame, toasted, unrefined X X X   Add to Asian dishes after cooking. Nice on salads.
Sunflower, High Oleic, refined X X X   Very mild.
Sunflower, polyunsaturated, refined X X X   Multi-purpose. Not for high-heat cooking.
Walnut, refined X X X   Mild. Nice for salads, marinades and sautéing.
Walnut, unrefined X X     Rich, full flavor. Drizzle on food, dip bread.
 Source of the above information: http://www.pccnaturalmarkets.com/products/grocery/tips_cooking_oils.html