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Aug 23, 2023 · 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...
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- 3 min
- Olive oil. Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin.
- Coconut oil. Depending on who you ask, coconut oil should either be avoided or embraced in moderation. The main point of conflict is its high saturated fat content; unlike other plant-based oils, coconut oil is primarily a saturated fat.
- Vegetable oil. The term “vegetable oil” is used to refer to any oil that comes from plant sources, and the healthfulness of a vegetable oil depends on its source and what it’s used for.
- Canola oil. Canola oil is derived from rapeseed, a flowering plant, and contains a good amount of monounsaturated fats and a decent amount of polyunsaturated fats.
- Overview
- Why good cooking oils matter
- 1. Olive oil
- 2. Avocado oil
- 3. Sesame oil
- 4. Safflower oil
- What about cooking sprays?
- Oils you shouldn’t use in high heat cooking
- Frequently asked questions
- The bottom line
•Background
•Olive oil
•Avocado oil
•Sesame oil
•Safflower oil
•Cooking sprays
When cooking oils are heated, particularly at high heat, they eventually reach their smoke point. This is the temperature at which the oil is no longer stable and begins to break down.
When oil breaks down, it begins to oxidize and release free radicals. These compounds can have negative health consequences, potentially causing cellular damage that may lead to disease development (1, 2).
The smoke point of olive oil is approximately 350°F (176°C), which is a common cooking temperature for many recipes, particularly those for baked goods.
Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it’s versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.
Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies have shown that oleic acid may have anticancer and anti-inflammatory properties (5).
Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein. These may have anti-inflammatory effects, including lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing (6, 7).
Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying.
It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid (9).
One review concluded that it maintains its nutritional quality at low and high temperatures (9).
The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used.
Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack (10, 11, 12).
Avocado oil may even be beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar, and total cholesterol levels. It can also enhance the absorption of other nutrients and protect cells against free radical damage, according to small human and animal trials (13, 14, 15).
Sesame oil has a medium-high smoke point of approximately 410°F (210°C).
It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects against certain diseases like Parkinson’s (16, 17).
Plus, one small study among 46 people with type 2 diabetes found that using sesame oil for 90 days significantly improved fasting blood sugar and long-term biomarkers of blood sugar management (18).
Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing. It offers a mild nutty flavor that can work well in a number of stovetop dishes.
Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, making it more suitable for finishing a dish than cooking one.
Our pick
The smoke point for safflower oil is higher, sitting at approximately 510°F (265°C).
Safflower oil is made from the seeds of the safflower plant. It’s low in saturated fat and contains a higher percentage of unsaturated fatty acids.
Safflower oil is available with different amounts of linoleic and linolenic acids. High oleic safflower oil has at least 70% linoleic acid. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease (19, 20).
This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop.
When you need to prevent food from sticking to the pan or want a very light layer of oil on your food, there’s a good chance you reach for a can of cooking spray instead.
To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration (FDA) and the European Union based on current research (21).
Still, if you prefer to avoid consuming these propellants, there are alternatives to consider, including nonaerosol products and oil spray bottles that you can fill with your favorite oil.
Here are a few of our favorite store-bought cooking sprays:
1.Filippo Berio Mild & Light in Colour Olive Oil Spray: “I love the subtle olive oil flavor in this spray,” Kunik says of the Filippo Berio Mild & Light in Colour Olive Oil Spray. “It’s perfect for using on vegetables before roasting, bread before toasting, and over the top of greens when you want a very light coating of oil. It’s nonaerosol and includes a blend of light olive oil and extra virgin.”
2.Pompeian 100% Avocado Oil Cooking Spray: Kunik also likes the Pompeian 100% Avocado Oil Cooking Spray. “This is my go-to spray for for baking pans and roasted vegetables,” she says. “It’s mild in flavor and works well at high heat. The price point can’t be beaten either.”
Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example.
The following oils are best to avoid when it comes to high heat cooking:
•Fish or algae oil: These are intended to be omega-3-rich dietary supplements that you should take cold and in small doses. Don’t use these products for cooking purposes.
•Flax oil: While high in the heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), this oil has a low smoke point at around 217°F (103°C), and you should reserve it for cold uses like salad dressings (22).
•Palm oil: Health-wise, palm oil is calorie dense. The main problem here is ethical, as the production of palm oil has been strongly linked to rainforest destruction and a loss of biodiversity (23, 24).
•Walnut oil: This oil is high in ALA and offers some anti-inflammatory and potential anticancer benefits. However, it’s also best to reserve for cold preparations like salad dressing. It has a lower smoke point, and goes rancid quickly, so storing it in the refrigerator will help preserve its shelf life (25, 26).
What is the healthiest oil for cooking?
The healthiest oil to cook with is olive oil. It’s versatile, being used in everything from frying to finishing. It’s also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28). The healthiest oil to cook with is olive oil. It’s versatile, being used in everything from frying to finishing. It’s also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).
What is the unhealthiest oil to cook with?
Coconut oil is controversial. However, it has the most saturated fats of any oil. Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils (29). Coconut oil is controversial. However, it has the most saturated fats of any oil. Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils (29).
Which cooking oil is best for heart health?
Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking. This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects (30, 31). Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking. This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects (30, 31).
There’s an option for every health goal, taste preference, and budget when it comes to cooking oils. For high heat cooking, it’s important to choose oils that maintain their stability. Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds.
Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil.
Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.
On the other hand, some oils are better to use for cold preparations or as dietary supplements, but not recommended for high heat cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil.
Jan 5, 2021 · The healthiest cooking oil to use really depends on what you're cooking. Here's how to know which oil is right for the job.
- Extra Virgin Olive Oil. Like many processed foods, oil can be refined, chemically altered, or include additives to yield many varieties. Extra virgin olive oil (EVOO) is extracted from olives by mechanical methods that do not change the oil.
- Avocado Oil. Similar to olive oil, avocado oil is rich in oleic acid, a monounsaturated omega-9 fatty acid, and antioxidants. "Avocado oil is high in the 'good for you' type of fat (monounsaturated fats), which helps to promote meal satisfaction when incorporated into a balanced meal or snack with other foods.
- Almond Oil. Almond oil is packed with nutrients, including omega-3 fatty acids, vitamin E, magnesium, and copper. According to a 2021 study, almond oil is a great source of antioxidants and has a myriad of nutritional benefits.
- Sesame Oil. Sesame oil has a deliciously distinct taste and smell, especially if you buy toasted sesame oil. Use this oil to add flavor to stir-fries, roasted vegetables, sauces, and dressings.
Jul 10, 2024 · Dietitians reveal the healthiest cooking oils and which to avoid between olive oil, avocado oil, coconut oil and more.
Mar 1, 2024 · Known for its high smoke point of 520 degrees Fahrenheit, avocado oil is great for high-heat cooking, like frying. It also has a subtle flavor which allows it to be used in sweet and savory cooking and baking. Similar to olive oil, avocado oil has a high composition of oleic acid, making it a healthy source of fat.
