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The quality of oil varies, and you definitely get what you pay for. For example, extra-virgin olive oil is more expensive than other olive oil versions because it comes from the first press of the olives and is the most nutrient rich and has a rich olive flavor! In comparison, light olive oil is a more processed oil that is lighter in flavor (but has the same amount of calories and fat). In addition, oils have different smoke points (the maximum temperature to which they can be heated before they break down) and flavor profiles.

The best oils for baking, oven cooking and stir-frying are canola oil, grapeseed oil, extra-virgin olive oil and peanut oil. The best oils for light sautéing, for making sauces and for cooking over low heat are sesame oil, sunflower oil, walnut oil and coconut oil. Keep on hand oils that are suitable for all these tasks. If I were to pick my top two favorite oils, they would be extra-virgin olive oil and sesame oil.

Specialty oils, such as fish oil and flaxseed oil, offer health benefits but do not hold up well when used with heat, so stick to adding these only to smoothies and/or drizzling on a finished recipe. When it comes to these oils, if some is good, more is not better. In large doses (over three grams per day), both fish oil and flaxseed oil can have a thinning effect on the blood and can cause bruising, nosebleeds, nausea and other health issues.