Cooking oils are a necessary kitchen staple.
The predominant fat present in an oil influences its stability when heatedandits healthfulness.
So, what should you gravitate toward?
Swapping SFAs for MUFAs in the diet has proven beneficial inseveral studies2.
The predominant MUFA in cooking oils isoleic acid3, or omega-9.
PUFA-rich oils are a bit of a mixed bag.
Opt for “unrefined” or “naturally refined” varieties.
Less refining means more nutrients, beneficial phytochemicals, and flavor.
Its smoke point
Finally, consider an oil’ssmoke point.
You also don’t need a sky-high smoke point for all your cooking.
In terms ofproven health benefits, “it’s the best researched oil we have,” says Nielsen.
Consuming more olive oilespecially in place of other fatscould evenextend your life14, according to some research.
A good EVOO rich in polyphenols will taste fresh, a bit grassy, and pleasantly peppery.
Diets rich in avocado oil have also beenassociated with17reduced triglycerides, total cholesterol, and LDL cholesterol.
And while olive oil tends to be higher in phenolic compounds, avocado oil is a particularlygood source18of carotenoids.
When applied topically,almond oil can supportskin barrier function, boost hydration, and ease inflammation.
But there’s one absolute rule you must follow to reap the benefits:Do not heat them!
As mentioned earlier, PUFAs are also more likely to break down into harmful lipid oxidation byproducts when heated.
Chia seed oil is a particularly potent source of ALA omega-3speople often take a daily spoonful as a supplement.
All of these unrefined oils have a pleasant flavor that’s fresh, nutty, and a bit earthy.
Nielsen recommends limiting saturated fats, even coconut oil, due to their potential to disrupt health.
Some studies link excess saturated fat intake toinflammation, gut dysbiosis25, andelevated LDL cholesterol5.
“Coconut oil has long been used in healthy traditional diets.”
Coconut oil may have some unique perks, too.
They’re most often highly processed and more prone to oxidation.
That said, if you do end up resorting to one of the oils below, don’t stress.
Your overall diet matterswaymore than any single ingredient.
Grapeseed oil
Grapeseed oilis composed of about 70% PUFAs, mostly omega-6.
Sunflower oil
Unless otherwise specified,sunflower oilis both highly refined and high in omega-6 PUFAs.
But for the price of these superior varieties, you might as well spring for anextra-virgin olive oil.
The downside: It’s almost always chemically extracted and highly refined.
you could findorganic, expeller-pressed options, but cold-pressed canola oil is hard to come by.
Should you cycle your oils?
The context of your diet matters, too.
There’s also the matter of price.
Not everyone can afford to use top-shelf oils for everythingand that’s OK. Packaging matters, too.
Wondering if your oil is past its prime?
Pour some in a small bowl and take a whiff.
FAQ
What is the healthiest cooking oil for sauteeing?
The healthiest all-around cooking oil is extra virgin olive oil.
What is the best cooking oil for high heat?
Expeller pressed avocado oil is one of the best minimally processed oils (i.e.
its madewithoutthe use of chemical solvents, unlike highly refined oils) for high-heat cooking.
Which cooking oil doesn’t clog arteries?
Quite a few oils can be considered heart-healthy.
The takeaway
Cooking oils are complicated, but nutritious options exist for every utility.
