evidence: With so many varieties of cooking oils dominating the grocery store shelves, it can get overwhelming when selecting the right oil for everyday cooking. And the complicated truth is that all cooking oils are not created equal — but understanding the basics will put you ahead of the game so you can create a deliciously perfect meal while still taking care of your body. Some oils are best suited for sautéing, while other oils may complement certain ingredients and boost flavor. Some oils may even work better when used as a light drizzle or can serve as a base in your favorite dips and dressings. There's no need to bulk up on all the cooking oils at the store, but you might benefit from having more than one or two on hand. [...] To avoid the smoke, it’s important to choose the right oil suitable for the different types of foods you are cooking. Below, you'll find the best healthy oils to cook with, along with those you should avoid.