1. Olive oil. What you should look for: The oil needs to be extra virgin, because then it hasn't been stripped off its nutrients.
What to use it for: Salads and low and medium heat cooking. Olive oil has a low smoke point hence anything that involves high temperatures like roasting grilling or frying will cause the oil to degrade.
2. Coconut oil. It is very high in saturated fats which are bad for your health.
Best for: High temperature cooking. Coconut oil has a high smoke point hence in all instances you can't use olive oil, you can definitely use here.
3. Vegetables oils ( canola, corn, soy bean and sunflower). These oils lack in flavour and nutrients. This is due to the high processing they undergo during manufacturing.
Few things to note: Canola oil is good for high temperature cooking. Look for one with the label 'cold-pressed' or 'unprocessed'.
Sunflower oil is high in vitamin E, has a high smoke point and blends well with most foods. Use in moderation because it vontains lots of Omega 6 which increases body inflammation if overused.
4. Avocado oil. Pros. Has a high smoke point hence can safely cook a wide variety of foods. Has a creamy and subtle flavour and blends well with most foods. Good for you as it is very rich in unsaturated oils and vitamin E.
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