It's a frequent question - which is the best oil to use? In truth, there is no single oil that is perfect for all uses. I suggest you consider three things: its ability to withstand heat, its fat type (polyunsaturated or monounsaturated) and its flavour.
Some oils such as canola, grapeseed, peanut, corn, safflower and soybean are the best for sauteing because of their ability to withstand heat. They have high smoke points (the temperature at which they start to smoke and burn). Mild-tasting and clear in colour, these oils impart little flavour to foods. Keep one of them on hand.
If you're a fan of olive oil, you can use a pure (basic) olive oil instead of any of these. It too withstands heat and adds a lovely full-bodied flavour.
Keep extra-virgin olive oil - the finest grade of olive oil - for salad dressings or to splash over steamed vegetables to finish them off.
In nutrition terms, either a monounsaturated oil (such as olive or canola) or polyunsaturated oil (sunflower, cottonseed or grapeseed) is a good choice, according to the Heart Foundation. They're better for cooking in than butter or margarine.
Some researchers feel that monounsaturates have the edge as they are less prone to oxidation and are part of the Mediterranean diet, while others back the polyunsaturates on the grounds of their superior cholesterol-lowering ability.
Despite their health benefits, all oils still contain a high amount of fat and kilojoules (about 20g of fat and 735kJ per tablespoon), so use them in moderation. Allow one tablespoon for pan-frying 500g meat pieces and one tablespoon to stir-fry 2-3 cups of vegetables.
Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.a