Cooking with oils is a common element of meal preparation, and it adds flavor to a variety of foods. It can be difficult to determine which oils are best – or worst – for you and your diet.
Understanding different types of fats
Because there are so many different types of fats that make up cooking oils, it's crucial to understand the many fats that make up these oils, both healthy and bad. Knowing which fats are beneficial to your health and which are harmful to your diet can make choosing cooking oils much easier.
1. Extra Virgin Olive Oil
Olive oil is a staple of the heart-healthy Mediterranean diet, and it's deliciously drizzled over salads, pasta, and bread. “Olive oil, particularly extra-virgin olive oil, is my favorite and most frequently used oil,” says Palumbo. Extra virgin olive oils are the highest grade, and virgin olive oils have been extracted without the use of chemicals.
Olive oil can be used for sautéed foods and baked products. Still, it has a low smoke point (the temperature at which the oil begins to break down and smoke), so it's not recommended for deep-frying, according to Beth Warren, RD, of New York City and author of Living a Real Life With Real Food. Last but not least, don't accept the urban legend that heating olive oil destroys its polyphenol content, according to a study.
2. Canola Oil
Canola oil is low in saturated fat and high in monounsaturated fat, similar to olive oil. According to Berkeley, it also includes a lot of polyunsaturated fat.
Canola oil's safety, however, has been questioned. According to the Harvard T.H. Chan School of Public Health, one source of concern is the solvent hexane, which is used to extract oil from rapeseed to manufacture canola oil and is suspected of being harmful. The final oil, however, contains just trace amounts. Another source of worry is the trans fat in canola oil, while Harvard claims that the low levels of trans fat are comparable to those found in many other vegetable oils.
According to Levinson, canola oil has a greater smoke point than olive oil and a neutral flavor, making it ideal for high-heat cooking such as roasting and frying. Warren cautions avoid using it in salad dressings and other recipes where you want the oil to contribute flavor because it lacks some other vegetable and seed oils.
3. Flaxseed Oil
“Alpha-linolenic acid, a type of omega-3 fatty acid, is abundant in flaxseed oil,” says Palumbo. According to Mount Sinai, the other forms (eicosapentaenoic acid and docosahexaenoic acid) are salmon, mackerel, and sardines.
According to a study, heating this oil can cause the fatty acid content to be disrupted. Instead, Warren suggests using it in cold dishes like smoothies and salads. Palumbo recommends drizzling it over greens or whole grains or using it as a marinade.
4. Avocado Oil
If you like avocados, you should try avocado oil. According to Levinson, avocados and avocado oil are high in beneficial monounsaturated fats.
Avocado oil offers excellent nutritional value at low and high temperatures, according to a review published in the journal Molecules in June 2019. “Avocado oil has a greater smoke point than olive oil, making it preferable for high-heat cooking,” Levinson explains. Sara Haas, RD, a Chicago chef and spokesperson for the American Academy of Nutrition and Dietetics, says it can be used for stir-frying, sautéing, or searing. Meanwhile, Levinson recommends using avocado oil in baking because of its neutral flavor.
5. Walnut Oil
“Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid,” says Levinson.
“Because walnut oil is unrefined and has a low smoke point, it shouldn't be used in cooking. According to Levinson, it has a rich, nutty flavor that works well in salad dressings and as a flavor enhancer at the end of a meal. According to Warren, walnut oil is perfect for desserts and other foods that benefit from a nutty flavor.
6. Sesame Oil
“Another polyunsaturated fat is sesame oil,” Levinson notes. Sesame oil has anti-inflammatory and antioxidant properties, according to a review published in the journal Cureus in July 2017. This could help reduce the risk of cardiovascular disease and atherosclerosis, which is the buildup of fat and other substances in the artery walls that causes them to narrow and raise blood pressure.
“It has a high smoke point, which makes it suitable for high-heat cooking like stir-frying,” says Levinson, who adds that “a little goes a long way, and it can be overpowering.” She like using sesame oil in Asian-inspired meals, although she mostly uses it in sauces and marinades. Palumbo agrees, saying, "I keep a tiny bottle of toasted sesame oil in my fridge — it gives a sweet, nutty flavor to stir-fries and marinades."
7. Grapeseed Oil
According to Warren, grapeseed oil is low in saturated fat and has a high smoke point, making it a healthy alternative for all types of cooking and grilling. Its nutty, mild flavor is also delicious in salad dressings or drizzled over roasted vegetables.
Grapeseed oil, like flaxseed oil, is high in omega-6 polyunsaturated fatty acids. According to the National Institutes of Health, grapeseed oil also contains vitamin E, which acts as an antioxidant to help combat free radicals and is a critical vitamin for immune system support. 1 tbsp grapeseed oil is an excellent source of vitamin E, according to the USDA.
8. Sunflower Oil
Sunflower oil is strong in unsaturated fats and low in saturated fat, making it another AHA-approved cooking oil. According to research, choosing sunflower oil over a saturated fat-rich oil can lower LDL cholesterol and triglyceride levels.
Like grapeseed oil, 1 tbsp of sunflower oil is an excellent source of vitamin E, according to the USDA.
9. Coconut Oil
Coconut oil should either be avoided or used in moderation, depending on who you ask. Coconut oil's main source of contention is its high saturated fat content; unlike other plant-based oils, it is largely saturated. Although not everyone thinks that such a concentrated dose of saturated fat is bad for your health, some experts, such as the American Heart Association, suggest that replacing high-saturated-fat foods with healthier alternatives can help lower blood cholesterol and improve lipid profiles. Despite this, science is beginning to suggest that not all saturated fats are harmful to your health.
That doesn’t mean it should be banned from the pantry. Saturated fats can be a healthier oil to use when cooking at a very high temperature or frying food(something that definitely should be done in moderation) because they are more stable at high heat. This means that they are less likely to break down and smoke.
10. Peanut Oil
Nut oils, such as peanut oil, are fun to play around with within the kitchen because many varieties exist. Peanut oil contains one of the highest levels of monounsaturated fats of any cooking oil. It's usually tasty, with a nutty flavor and aroma, and it cooks quickly at high temperatures.
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