Choosing the right kinds of fats, including healthy oils to cook with, is important. Some of the most healthy cooking oils are olive and avocado oil. These are more appropriate for higher-heat cooking and can provide heart-healthy fats. Other cooking oils, including palm and vegetable oils, may harm your health if you use them too often.
Fats are an essential nutrient. Incorporating healthy fats into meals and snacks can improve nutrient absorption, promote heart health, boost flavor, and keep you full for long periods.
It’s important to consider the various kinds of cooking oils when shopping for them. Cooking oils contain various types and amounts of fatty acids. Fat is an essential macronutrient that can support overall health. Certain types can be harmful, especially in excess amounts.
Other things to keep in mind when you’re shopping for cooking oils include:
- Flavor: Some oils have a more distinctive flavor than others. Sesame oil has a rich, nutty taste that pairs well with some recipes but can overpower others. Choose avocado or olive oil if you’d like a more mild taste.
- Price: Unrefined oils, such as high-quality olive and avocado oil, tend to be pricier than more refined oils. There are many affordable avocado and olive oil options on the market. It’s best to shop around until you find a product that suits your budget.
- Smoke point: It’s best to keep a range of oils in your kitchen for different cooking methods. The smoke point is the temperature at which cooking oils become unstable. An oil oxidizes and releases harmful free radicals when it reaches its smoke point.
You’ll also want to consider dietary preferences. It’s best to choose certified organic oils, for example, if you prefer to follow an organic diet. You should also purchase oils in dark or opaque containers, which protect the oil from light and help maintain its quality.
Olive oil is made by crushing, milling, and pitting olives to obtain their oil. It’s rich in heart-healthy monounsaturated fat, vitamin E, and polyphenol antioxidants.
Research has shown that diets high in olive oil can reduce the risk of common health problems, such as heart disease. Olive oil-rich diets have been shown to protect against atherosclerosis, or hardening of the arteries. A diet high in olive oil can also protect against and reduce high blood pressure and high blood lipid levels.
There are many types of olive oil to choose from, most of which are appropriate for everyday, moderate-heat cooking use. Virgin olive oils, including extra virgin olive oil (EVOO), are considered the highest in quality. They’re unrefined and more concentrated in vitamin E and polyphenols than refined oils.
Olive oil is an excellent choice for most low-to-moderate-heat cooking methods and can also be used as a finishing oil. Most olive oil products have a shelf life between 12 and 18 months, but it’s best to check the bottle for exact “best by” dates.
Avocado oil is another heart-healthy fat. It’s made by extracting oil from the fruit of ripe avocados. The majority of the fat found in avocado oil is in the monounsaturated form. This type of fat has been linked to heart health, including healthy blood lipid levels.
Avocado oil is rich in vitamin E, as well as plant compounds like polyphenols, proanthocyanidins, and carotenoids. These compounds function as powerful antioxidants, helping protect cells against damage. Limited evidence suggests that avocado oil may have anti-inflammatory benefits and lower LDL (“bad”) cholesterol levels.
You can purchase unrefined or refined avocado oil, the latter of which is best for high-heat cooking methods. Avocado oil has a high smoke point of about 482 degrees Fahrenheit.
It’s important to choose products made with 100% avocado oil. Many avocado oils contain avocado oil blended with cheaper oils like soybean oil. This type of oil generally has a shelf life of around 210 days when you store it at room temperature.
Give sesame oil a try if you’re looking for a flavorful oil that’s suitable for moderate-heat cooking. Sesame oil is derived from toasted or raw sesame seeds. These tiny seeds are packed with vitamins, minerals, healthy fats, and plant-based protein.
The oil derived from sesame seeds is a good source of healthy fats, including monounsaturated fats. Sesame oil also has antioxidants like sesamin and sesamolin. Research has shown that sesame oil may lower heart disease risk factors like LDL cholesterol and promote healthy blood sugar levels.
Unrefined sesame oil has a smoke point of 350 degrees Fahrenheit, while refined sesame oil has a smoke point of 450 degrees Fahrenheit. Sesame oil has a nutty and earthy flavor and is popularly used in Asian dishes, like stir-fries and noodle dishes.
Safflower oil is made from the oil extracted from the seeds of the safflower plant. Research has shown that safflower oil is high in linoleic acid, which can help prevent coronary artery disease. Linoleic acid can reduce body fat, weight, and insulin resistance. Safflower oil is also a rich source of vitamin E.
This oil can be unstable at high temperatures, such as those used for deep frying. Safflower oil has a neutral flavor that’s best in marinades and sauces.
Cooking spray uses butane, isobutane, and propane to propel the oil out of the can. These chemicals can be toxic in large amounts. The Food and Drug Administration (FDA) has found that cooking spray isn’t bad for you if you use it in moderation.
Spray a thin layer of cooking oil onto a pan when you’re cooking. Opt for cooking spray made from olive or avocado oil to increase your intake of healthy fats.
Your diet as a whole is what matters most when it comes to overall health and disease prevention. It’s still recommended to prioritize healthier fats and minimize your intake of less healthy oils and foods made with them.
It’s also important to avoid using oils that aren’t meant for cooking. Exposing certain oils to high temperatures damages them. High temperatures also generate harmful compounds that negatively impact health.
Check the product label if you’re unsure if an oil is suitable for cooking. Manufacturers will often list the oil’s smoke point and share the best cooking methods for the oil.
1. Fish Oil
Fish oil is a source of heart-healthy omega-3 fatty acids, but it has a low smoke point. Using fish oil to cook at high temperatures can cause it to oxidize. Oxidation is a reaction that takes place between fats and oxygen and creates harmful compounds called free radicals.
2. Flax Oil
Some oils have a low smoke point, meaning you shouldn’t heat them. Delicate fats with low smoke points, such as flax oil, are best used as finishing oils and in dishes like salad dressings. Flax oil has a smoke point of just 217 degrees Fahrenheit, making it unsuitable for cooking.
3. Palm Oil
Palm oil is high in saturated fat. This type of fat has been shown to increase the risk of heart disease if you consume too much of it.
Research has found that palm oil can also be harmful to the environment. A study published in 2023 found that the production of this oil can contribute to deforestation. It’s important to look for palm oil that’s ethically produced and to consume it in moderation.
4. Vegetable Oils
Highly refined oils like canola, corn, and soybean oil go through a refining process to extend their shelf lives and give them a more neutral color and taste. This process, which includes bleaching and deodorizing, strips the oil of polyphenol antioxidants and vitamin E.
Some vegetable oils are higher in polyunsaturated fats. Research has shown that these oils are prone to oxidation when they’re exposed to very high temperatures.
Research has shown that regularly consuming repeatedly heated vegetable oil may increase inflammation and harm heart health. These oils can increase blood pressure, cholesterol, and blood vessel inflammation.
Vegetable oils also have a much higher content of omega-6 fatty acids. Omega-6s are necessary for health, but most American diets are too high in them and low in omega-3 fatty acids. This imbalance contributes to inflammation and has been linked to heart disease and type 2 diabetes.
5. Walnut Oil
Walnut oil is a source of alpha-linolenic acid (ALA), which is a type of heart-healthy unsaturated fat. Research has also shown that walnut oil can reduce inflammation and may prevent certain types of cancer.
This type of oil is prone to oxidation, so it’s important not to use it for high-heat cooking methods. You may opt to use walnut oil in dips or salad dressings.
The acceptable macronutrient distribution range (AMDR) for fats ranges from 20% to 35% of total energy intake. Some evidence suggests that higher-fat diets, such as low-carbohydrate diets, are safe to follow. These diets can aid in weight loss and reduce blood sugar levels. It’s best to work with a healthcare provider who can help you choose the best macronutrient breakdown for your specific needs.
Here are a few ideas for incorporating cooking oils into your diet:
- Add sesame oil to stir-fries and noodle dishes for a boost of flavor.
- Cook tofu scramble or eggs in olive oil.
- Opt for avocado oil for higher-heat cooking methods, such as pan-frying.
- Top soups and stews with a drizzle of olive oil.
- Use olive oil or avocado oil to sauté vegetables.
Keep a variety of healthy oils in your pantry to ensure you always have a suitable cooking oil on hand. Just be sure to protect them from light and heat and to use them before the “best by” date listed on the label.
Fats are essential to health and are included in well-rounded diets. Cooking oils can be a healthy source of fat and other nutrients, but it’s important to choose the best kinds.
Prioritize healthy fats, such as olive, avocado, and sesame oil. You’ll want to avoid or limit less healthy cooking oils, such as soybean, corn, and canola oil. Choosing healthier oils whenever possible and being aware of smoke points can protect your health and improve the quality and flavor of food.
