Print 4. Olive Oil: A monounsaturated fat with a medium smoke point of 325 degrees F, use this flavorful oil for light sauting (like this dish of Prosciutto and Peas), sauces like pesto and salad dressings like this.
5. Peanut Oil: A monounsaturated fat with a medium smoke point of 350 degrees F, use this flavorful oil for light sauting (try peanut chicken), sauces (such as curry) and salad dressings (like sesame green beans).
6. Almond Oil: A monounsaturated fat with a high smoke point of 495 degrees F, this is a good oil for high heat cooking, like sauting or frying. Its great flavor also works well in desserts, like the Light Whipped Cream recipe.
7. Avocado Oil: A monounsaturated fat with a high smoke point of 510 degrees F, this is a good oil for high heat cooking, like sauting or frying, and tasty in salads such as this one.
8. Safflower Oil: A polyunsaturated fat with a low saturated fat level, this oil is a good all-purpose oil. Its high smoke point of 450 degrees F makes it good for high heat cooking, like sauting and frying. Try it in this Kasha and Brown Rice Rotini Pasta dish or Bite Sized Lemon-Rosemary Chicken.
9. Sunflower Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 460 degrees F making it good for high heat cooking, like sauting and frying. Use it to saut the vegetables in this Sweet Potato and Parsnip Soup or Zucchini Soup with Pasta.
10. Grapeseed Oil: A polyunsaturated fat with a low saturated fat level, this oil has a high smoke point of 420 degrees F, making it great for cooking and grilling of all kinds. It also has a very mild, nutty flavor that's versatile enough to use in salads or virtually anything.
SOURCES:
American Diabetes Association. Using the Diabetes Food Pyramid. (Accessed 3/11/08).
American Dietetic Association. Nutrition Fact Sheet. Balancing Calories and Optimizing Fats (PDF) (Accessed 3/11/08).
Chalmers, Karen Hanson, and Amy E. Peterson, 1999. 16 Myths of a Diabetic Diet. Virginia: American Diabetes Association.
National Institute of Health. MedlinePlus. Diabetes Diet. (Accessed 3/11/08).
Cooking for Engineers. http://www.cookingforengineers.com/article/50/Smoke-Points-of-Various-Fats. (Accessed 4/3/09).
Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 10/08
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