The Norman Transcript


April 9, 2013

Outlining the different oil options

NORMAN — Q: There are so many different oils in the supermarket, which one should I buy?

A: It’s understandable that one would be overwhelmed looking at the different options on the oil aisle. There are many different types of oils that have different purposes.

Canola oil, safflower oil and corn oils are good all-purpose choices which are neutral in flavor and have a high smoke point making it excellent for sautéing and frying. These oils are low in saturated fats and high in polyunsaturated fats which are heart healthy. Olive oil, which is known for being high in monounsaturated fats, is gaining in popularity.

Extra virgin olive oil is good in uses such as salad dressings and low temperature cooking but not for frying or high temp searing/sautéing due to it’s low smoke point. The lower the smoke point the more prone an oil is to burning which not only destroys nutrients but also destroys the flavors of your food.

More processed olive oils are better for frying purposes as processing increases the smoke point, however processing also destroys some of the natural antioxidants in olive oil.

Other oils such as grape seed, flaxseed, almond, avocado, walnut and pumpkin seed are not suitable for cooking as they have very low smoke points. These oils are also very high in flavor and are more suitable for drizzling on foods and used in homemade salad dressings. It’s important to buy these oils in small quantities and store them in the refrigerator due to their high probability of going rancid quickly once opened.

With all oils it is important to remember that their structure begins to breakdown with longer term storage and exposure to light so buy only what will be used within a month or two.

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.

For local news and more, subscribe to The Norman Transcript Smart Edition, or our print edition.

Text Only | Photo Reprints
  • Just say no to 12-year-old’s Mohawk

    A mom recently asked me what I would say to my son if he was 12 years old and wanted a Mohawk haircut for the summer. I told her I’d say no. “But is it really that big a deal?” she said....

    August 1, 2014

  • Peanut Butter and Jelly Jam set

    Norman residents will serve peanut butter and jelly sandwiches to the homeless from 10 a.m. to noon Saturday at Andrew’s Park, 201 W. Daws St. A pop-up store also will distribute donations of new and gently used books, clothing, shoes, ...

    August 1, 2014

  • CCFI announces play therapy course

    Center for Children and Families will present the course Fundamentals of Non-Directive Play Therapy from 9 a.m. to 3 p.m. Aug. 8 at Sarkeys Foundation, 520 E. Main St....

    August 1, 2014

  • Recent weather has been surprising

    Earlier this July, a dense cold front slipped into the central section of the Southwest — including Oklahoma, Kansas, Texas and bordering states — dropping daytime temperature highs into the upper 60s and 70s, which I believe is an ...

    August 1, 2014

  • Are you a puppet or a prince?

    Names have power. This cautionary statement is frequently found in fantasy novels populated by magical beings. The implication being that you should choose your friends and enemies wisely....

    August 1, 2014

  • Crafter’s emporium planned Saturday

    Members of the Opal District Crafter’s Emporium, plus other local artists, will have an art show from 10 a.m. to 5 p.m. Saturday at the Cleveland County Fairgrounds, 615 E. Robinson St. in Norman. It will be hosted concurrently with the ...

    July 31, 2014

  • Williams book signing event set

    Jared Williams, a resident of Moore, will sign copies of his book “Cerebral” from 1 to 3 p.m. Saturday at Hastings, 2300 W. Main St. Norman....

    July 31, 2014

  • Home dedication set Sunday

    Cleveland County Habitat for Humanity will host a dedication of the Ruvalcaba family home from 2 to 4 p.m. Sunday at 618 E. Apache St. Those attending are asked to bring a pantry item to help the family begin life in their new home. ...

    July 31, 2014

  • Two territorial littermate cats are asserting social dominance

    Dear Dr. Fox: When we decided to get a cat 10 years ago, I thought getting a couple of littermates would work well. They got along during the first couple of years, often sleeping together and grooming each other. As they matured, though, ...

    July 31, 2014

  • Board welcomes new member

    In its June meeting, the members of the Mary Abbott Children’s House board of directors elected Barbara Henderson to serve the remaining term of Anne Ederington, who resigned from the board in May due to moving from Norman. Henderson and ...

    July 30, 2014