Made from rape seeds. Canola oil has a bland flavor
and is good for cooking and salad dressings. It has
approximately 6 percent less saturated fat than other oils.
Corn
Made from the germ of the corn kernel. Corn oil is
almost tasteless and is excellent for cooking because it can
withstand high temperatures without smoking. It is high in
polyunsaturated fat and is used to make margarine, salad
dressings and mayonnaise.
Olive
A monosaturated oil extracted from tree-ripened
olives. Olive oils range from light amber to green in color and
bland to extremely strong in flavor. Olive oil is graded
according to its degree of acidity and the process used to
extract the oil. Oil labeled "virgin" is cold pressed,
a process using no heat or chemicals and contains low levels of
acidity. Oil labeled "pure" uses heat and chemicals to
process olive residue from subsequent pressings.
Peanut
Made from pressed, steam-cooked peanuts. Peanut oil
has a bland flavor and is good for cooking because it doesn't
absorb or transfer flavors. Its smoking point is slightly lower
than corn or safflower oil. Contains 17 percent saturated fat.
Safflower
A clear, almost flavorless oil made from the seeds
of safflowers. Safflower oil is a favorite for salads because it
doesn't solidify when chilled. It has more polyunsaturated fat
that other oils but lacks vitamin E.
Sesame
Made from pressed sesame seeds. Sesame oil comes in
two varieties: light (made with untoasted sesames) and dark
(made with toasted sesames). Light sesame oil has a nutty flavor
and is especially good for frying. Dark sesame oil (Asian) has a
stronger flavor and should only be used in small quantities for
flavoring foods -- not cooking. Both varieties are high in
polyunsaturated fat.
Sunflower
Made from sunflower seeds. Sunflower oil is pale
yellow and has a bland flavor. It is a good all-purpose oil low
in saturated fat and high in polyunsaturated fat.
Vegetable
An inexpensive and all-purpose blend of oils made
from plant sources such as vegetables, nuts and seeds. Most
vegetable oils are made from soybeans and are high in
polyunsaturated fat and monounsaturated fat but low in saturated
fat.
