The oil aisle is stocked… and overwhelming. Here, we drizzle the detail on how to shop, buy and use the store-cupboard staple
You probably know that certain oils are heart-health heroes (looking at you, EVOO), but the staple can boast even more benefits. ‘Fats are key for the absorption of certain nutrients, such as vitamin K,’ says Marissa Meshulam, founder of MPM Nutrition. ‘We also need them to keep our brains, which are nearly 60% fat, functionally and structurally healthy.’ Plus, some oils actually amp up the flavour of your meal. Some shine more in cooking applications, while others are best enjoyed heat-free. So, what to choose?
OLIVE OIL
This choice definitely earns its VIP status: its ability to withstand medium heat combined with its all-purpose flavour and inflammationfighting antioxidants means it’s great for cooking or drizzling on finished dishes.
AVOCADO OIL
Just like the fruit, it’s full of nutrients such as lutein, which is essential for eye health. Use it to crisp up tofu or stir-fry veg; its high smoke point means you can turn up the heat without degrading any healthy compounds.
SESAME OIL
You’ll find two types: regular and toasted. Plain is pretty neutral and can be cranked up to approximately 210°C, while toasted offers an intense, nutty flavour best enjoyed straight up. Stir it into salad dressing.
WALNUT OIL
Every spoonful of this buttery pick contains skin-supporting omega-3 fatty acids. Pair unrefined bottles with fish or pasta – and keep away from the heat – or swap the refined version for any cooking oil to give your sautes a little something-something.
PUMPKIN SEED OIL
This culinary speciality of Austria has a savoury, slightly sweet taste and a hefty dose of linoleic acid, which may help blood sugar management. The delicate pick can’t handle h
