The grocery store aisle that holds the oils is a daunting area for many. There are too many varieties of oils to count and many shoppers are unsure of where to begin their selection process.

Oil has a bad reputation of being unhealthy, while in reality, oil holds many ingredients that help the nervous system, the immune system, the brain, and body as a whole.

Virgin olive oil is the healthiest oil found on the shelf and unfortunately the most expensive. Like its name suggests, it is a pure form of oil. It comes straight from the olive after a brief extracting process. When oils come straight from the plant, the polyphenol content, which contributes in lowering cholesterol, is preserved. It is perfect in preparing any savory item to add a unique taste and improving the nutritional qualities on the plate. Make sure, when choosing olive oils, to pick ones that are “virgin” or “extra virgin” — the ones that don’t hold that title are stripped of their valuable aspects.

Another oil that is competing in the race for the healthiest oil is canola oil. It comes from flowers that produce seeds that match the sunny yellow color of the oil. As a kitchen aid, canola oil has a mild flavor and can be used in many ways, such as in salad dressings, creamers, butter and margarine. Also, for deep frying, canola oil is probably the best choice. Nutritionally, it has a high energy and calorie content. Don’t let the calorie count scare you, though, because the calories come straight from the beneficial fats, like mono-unsaturated fatty acids that help prevent coronary artery disease.

The most common oil found in the kitchen is vegetable oil. The term “vegetable oil,” covers a melange of oils, including olive and canola oil. There is an ongoing debate about the other kinds of vegetable oils among the nutritional society. They are tricky to analyze as most of these oils are chemically altered. These are called hydrogenated oils and are thought to have an unhealthy effect on the human body; they have even been banned in some European countries, so watch closely for products labeled “hydrogenized” when browsing the array of oils in the supermarket aisles. Looking for oils labeled “refined” is also important as the refining process reduces the nutrititional aspects of the oils.

The oils that come after the main three include peanut, walnut, sesame, avocado, coconut, and many more. In this case, these types of oils are ideal when looking for a certain flavor. In a dressing or in Asian noodles, walnut, peanut and sesame oils are the perfect fit. Coconut and sunflower oil are perfect when it comes to baking. All of these flavored oils have beneficial qualities because, like olive and canola oil, they come straight from the vegetable or nut.

Source: Whole Foods Market Inc Online

Oil ABCs with Stacey Matavuli,

IU Health Bloomington Dietitian

How might extra-virgin olive oil benefit overall lifestyle?

MATAVULI: Extra-virgin olive oil is highly monounsaturated fat, which is the most heart-healthy type of fat. Monounsaturated fats help lower total and LDL (“bad”) cholesterol while maintaining HDL (“good”) cholesterol levels.

Could you talk a bit about the difference between hydrogenized and non-hydrogenized oils?

MATAVULI: Hydrogenation is a process whereby hydrogen atoms are added to the fatty acid chain. By doing so, it stabilizes the chain or makes the chain more saturated (solid), and causes a liquid oil to become more solid. Liquid oils are healthier as they tend to be unsaturated and more heart healthy. Hydrogenated or solid fats tend to be more saturated which is a less healthy type of fat for us to consume.

What are good cooking substitutes for shortening, and margarine and butter?

MATAVULI: It depends on what you are making and what the desired outcome is. One of the reasons pie crust made with solid fat is flakier is that, as the fat heats and expands, it separates the dough, making small pockets which makes the crust flakier. If you substitute oil, that same flakiness does not occur. So, to really answer your question, in baking products, unsweetened applesauce or pureed prunes are quick and easy substitutes for oil in recipes. Most of the time with shortening, margarine and butter, I would use Smart Balance light as it’s reduced fat, but has some of the same solid-type properties as the regular products.

What is the healthiest oil, in your opinion?

MATAVULI: The healthiest oils are any monounsaturated oils including canola, olive, peanut and sesame oils.

What is the most important thing to look for when shopping for oil?

MATAVULI: To insure that it’s liquid at room temperature.

Could you tell me a bit about flavored oils like coconut and walnut and how they might help the average cook?

MATAVULI: These oils may be helpful when preparing specific recipes to enhance the flavor of the dish, but otherwise, they tend to be more expensive and less available than other, more

neutral oils.