The good OIL GUIDE

Baking, frying, drizzling - here's which works best for which method

- JESS MEYER

We've been so wary of fat in the past - and, by default, oils too - that it's difficult to embrace the message that it's OK to add the good-for-you kind to our diet. You can splash the olive oil on just about everything, but by not exploring other varieties, are you missing out on a whole menu of flavours and nutritional benefits? Here's what to try.

Olive

Usually a blend of virgin olive oil and a refined form, where heat or chemicals are used to extract it. This gives it a higher smoke point than the purer oil.

+ GOOD FOR Light frying, baking and salad dressings.

+ BAD FOR Frying at high temperatures.

Avocado

Mild in taste but big on goodness, avocado oil is packed with potent antioxidants. It has the highest temperature smoke point, so is great for healthy high-heat cooking.

+ GOOD FOR Roasting, pan-frying, barbecuing and baking.

+ BAD FOR Adding extra flavour to plain food.

Rapeseed

It doesn't release harmful chemicals at high heat, but has a strong flavour, so isn't great for drizzling.

+ GOOD FOR Roasting and frying.

+ BAD FOR Salad dressings.

Extra virgin

Produced without any refining, it keeps its olive flavour, plus it contains vitamins and minerals. Harmful chemicals are released at high temperatures.

+ GOOD FOR Drizzling over food and dressings.

+ BAD FOR Frying.

Sunflower

This tends to be widely used for cooking, but scientists now know that when overheated, it produces harmful chemicals.

+ GOOD FOR Baking.

+ BAD FOR Using at a high heat.

Coconut

High in saturated fat, it's safer for cooking at high temperatures than 'healthier' oils, but solidifies at room temperature.

+ GOOD FOR Roasting and baking.

+ BAD FOR Drizzling.

SMART WAYS TO USE LESS