Avocado Oil

What is it made from: It’s made from avocados, specifically the green fleshy part that surrounds the pit.

Taste: It has a mild flavour—with a hint of nuttiness.

Health benefits: Avocadoes are super trendy right now and that’s because they’re high in oleic acid, a monounsaturated fat that’s good for our heart because it lowers bad cholesterol, and increases good cholesterol. It also has anti-inflammatory properties so it’s great for people with arthritis.

How to use: You can use it cold on salad, or for high heat cooking to make a stir-fry.

Smoke points: Avocado oil has the highest smoke point of all the oils on the table at 500F degrees. Smoke points are important because it’s the highest temperature you can heat oil before it starts to burn. Once it burns, it breaks down the oil and it becomes unhealthy to eat.

Tigernut Oil

What is it made from: It’s made from TigerNuts. They’re not a nut, but rather a tuber, or root vegetable. TigerNuts are a superfood because they’re high in iron and fiber!

Taste: TigerNut oil and has a rich nutty taste.

Health benefits: This oil is amazing if you’re trying to get pregnant because it contains a high amount of Vitamin E—a powerful antioxidant that boosts fertility. It also has anti-aging properties.

How to use: You can use it to roast vegetables, or fry eggs.

Smoke points: Like avocado oil, it has a high smoke point of 460F degrees, so it’s very versatile.

Canola Oil

What is it made from:Canola oil is made from the seeds of the canola plant, and was first developed in Canada. Pay attention to how the oil is made. Conventional companies usually refine canola with harsh chemicals, like bleach. Also, when it comes to canola oil, over 90% of the canola crops in Canada are genetically engineered so you always want to buy organic canola oil to avoid both chemicals and GMOs.

Taste: Canola oil has a neutral taste.

Health benefits: It’s mostly made up of monounsaturated fats, so it’s good for our heart.

How to use: Canola is used to cook and bake with. You’ll often see it as an ingredient in packaged foods and baked goods.

Smoke points: And has a high smoke point of 400F.

Coconut Oil

What is it made from: It’s made from the meat of the coconut.

Taste: It has the consistency of a spread rather than oil when it’s a room temperature. But when you heat it becomes a liquid.

Health benefits: Some of us may avoid eating coconut oil because of its high fat content, it’s actually a good fat called “Medium Chain Triglycerides” (or MCTs) which speed up our metabolism, so it’s great for weight loss, and it’s being studied for brain health, specifically Alzheimer’s.

How to use: There are three different kinds of coconut oil on the market.

• There’s an unflavoured version that doesn’t taste or smell like coconut;
• There’s original coconut oil that does taste and smell like coconut;
• And there’s butter-flavoured coconut oil that’s delicious on toast and popcorn.

Smoke points: Coconut oil has a smoke point of 350-375 F degrees so it’s best for medium to low heat cooking, or as a spread.

Extra Virgin Olive Oil

What is it made from: It’s made from olives, and comes from different parts of the world.

Taste: There is a big sensory component when it comes to olive oil. You know it’s fresh if it has a strong fruity smell, and tastes a little bit spicy and bitter.

What to look for & health benefits: When it comes to choosing an olive oil, always look for Extra Virgin & Cold-Pressed on the label.

• Extra virgin is the gold standard and has the highest amounts of antioxidants
• Cold pressed means no heat was used to extract the oil, so it’s the least processed—and the best for our health.
• Olive oil is high in oleic acid so it’s great for our heart;
• It contains antioxidants that reduce free radicals in our body;
• And it has a compound called “oleocanthal” that mimics ibuprofen in the body so it can help to reduce pain.

How to use: The best way to eat a good quality olive oil is exactly how we’re eating it right now—unheated as a dip with bread and on a salad.

Smoke points: The smoke point for olive oil ranges from 320F–425F and it’s usually the less expensive oils that have a higher smoke point.

Sunflower Oil

What is it made from: It’s made from sunflower seeds.

Taste: It has a delicate sunflower taste.

What to look for & health benefits: There are different kinds of sunflower oil on the market, so you want to look for one that’s higher in monounsaturated fat—like olive and avocado oil—so it has those heart healthy benefits. The best way to tell if the sunflower oil you’re buying is high in monounsaturated fat is by reading the Nutrition Facts Panel because companies that want us to know if their product has this good fat will print it on the label.

How to use: It’s great to use it as finishing oil on a slice of pizza or on pasta.

Smoke points: Sunflower oil has a low smoke point at 225F.