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A guide to healthy cooking oils

Jan 30, 2024 | 5 min read

Using quality cooking oils is essential to a healthy diet. Understanding the subtle differences between each type of oil is key because they all have unique properties, health benefits, and applications in cooking.

Oil flavor profile

Different cooking oils have different flavor profiles. We at Asmahan Restaurant Dubai know how critical it is to select the oils accordingly. Neutral oils such as canola and grapeseed are excellent in many recipes. On the other hand, some oils, such as sesame and olive, have unique flavors and should be matched with specific foods based on their compatibility. It's also advisable to choose oils that are sourced and produced responsibly. Extra virgin or cold-pressed oils are typically of a higher caliber, retaining more flavor and nutrients.

Smoke points

The temperature at which cooking oil starts to smoke and degrade varies. Those with lower smoke points must be used for salad dressings or low-heat cooking, while the ones with higher smoke points are best for high-heat cooking techniques like frying and sauteing. All the cooking oils must be stored properly, ideally in a cool and dark place, to prevent oxidization.

High smoke point oils

Avocado oil (520°F)
Refined grapeseed oil (420°F)
Canola oil (400°F)

Medium smoke point oils

Extra virgin olive oil (375°F)
Virgin coconut oil (350°F)

Low smoke point oils:

Walnut oil (320°F)
Flaxseed oil (225°F)

Health benefits of common cooking oils

The health impact of cooking oils is largely determined by their fatty acid composition. Oils high in unsaturated fats (monounsaturated and polyunsaturated fats) are generally considered healthier.