Vegetable Oil: Important Facts, Health Benefits, and Recipes

• Vegetable oil is a general term for oil that is extracted from fruits, seeds, grains, and nuts - basically anything plant-based. 
• The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. 
• Some other vegetable oils are: coconut, cottonseed, olive, peanut, safflower, and sunflower. 
• Vegetable oil is often used because it has a neutral flavor, like in baking or frying and because they are plant-based and lower in saturated fat

That is up for debate. Vegetable oil is sometimes seen as a healthier option versus butter because it typically is lower in saturated fat. But depending on the type of oil (canola, olive oil, grapeseed oil, etc.), the health benefits and impact vary. Many oils have been processed and treated with hexane to extract more oil from the vegetable, which some people say can be bad for health. Most vegetable oils are high in omega-6 fatty acids (linoleic acid), which some studies claim cause inflammation.

• Vegetable oils are low in saturated fats
• Vegetable oils are plant-based and therefore have no cholesterol
• Most vegetable oils are high in omega-6 fatty acid (linoleic acid), a polyunsaturated fat. We need omega-6 for brain function, skin and hair growth, bone health, and metabolism. But consuming too much can be harmful to our health.
• Some research says that the plant sterols in soybean oil may lower LDL cholesterol levels
• Some vegetable oils (olive and avocado) are a good source of monounsaturated fats, which can be heart healthy

• The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. 
• Some other vegetable oils are: coconut, cottonseed, olive, peanut, safflower, and sunflower. 
• Vegetable oil is often used because it has a neutral flavor, like in baking or frying.
• The problem with this type of generic oil is that you often don’t know what it is made from and how it is processed. 
• Most vegetable oils are high in omega-6 fatty acid, a polyunsaturated fat. We need omega-6 for brain function, skin and hair growth, bone health, and metabolism
• Health-conscious consumers prefer oils that are made by crushing or pressing plants or seeds, rather than those produced using chemicals.

• Chinese - fried rice, dumplings, donuts
• Korean - fried chicken
• Southern US - fried chicken, fried okra, fried cabbage
• Myanmar (formerly Burma) - fried noodles
• Italian - donuts (Ciambelle al Mosto)
• Mexican - flautas, sope, taquitos
• English - fish and chips
• Japanese - tempura
• Africa - potato and cassava chips
• Vietnamese - fried tofu and fish
• North America - French fries, beignets, fried chicken, donuts, fair food (fried candy bars and fried butter)
• Chilean - sopaipillas
• Spain - churros

• Store vegetable oil in a cool, dark place away from heat (including away from stoves or cabinets above or near stoves) like a pantry. Avoid buying large batches unless you will be using them right away. Vegetable oils go rancid quickly, so better to buy small batches.
• If the oil is in a clear bottle and you don’t plan on using it quickly, wrap it in plastic or foil to keep light out or put it in the refrigerator.

• Soybean oil
• Canola oil
• Corn oil
• Palm oil
• Safflower oil
• Sunflower oil
• Cottonseed oil
• Olive oil
• Avocado oil
• Peanut oil
• Walnut oil
• Flaxseed oil
• Coconut oil

Vegetables oil that are made from the refining process are considered unhealthy and have been said to be eaten less frequently.