When it comes to food, oil is a tricky substance to deal with. Depending on what kind you use while cooking and how much, it can either be highly beneficial or actively make dishes more unhealthy. So what's a health-conscious chef to do?

We thumbed through the latest research, the USDA's database on food nutrition and safety, and consulted with registered dietitian Hillary Wright to identify the health benefits of eight different oils and when it's best to use them (depending on their smoke points) to make your time in the kitchen less daunting and more nutritious. Just remember, moderation is key. “It’s best to follow the recommendations of the Dietary Guidelines for Americans and limit oils and saturated fats to less than 10 percent of your overall calories per day," Wright says.