Best Oils To Cook With (And Which Ones to Avoid)

Discover the best oils to cook with and which to avoid. Learn how oil oxidation impacts your health and why high smoke point oils are crucial for high-heat cooking.

Best Oils To Cook With For Health

In today’s world, it’s easy to grab a bottle of oil off the grocery store shelf without giving much thought to what’s inside. Unfortunately, many commonly used oils—like soybean, corn, and canola oil—are processed and oxidize easily, especially under high heat. What’s surprising is how often these oils show up in our kitchens, restaurants, and processed foods. People don’t realize that these oils, marketed as “healthy” or “neutral,” can contribute to inflammation and long-term health issues when cooking.

I used to rely on these oils when I moved to the US because I did not know better, thinking they were a safe choice. It wasn’t until I learned about the damage they can cause to the body that I switched to healthier options. Today, I’m much more conscious about the oils I use, making sure they are stable and provide real health benefits instead of contributing to the growing epidemic of heart disease and inflammation. Choosing the right oils truly makes a difference.

When choosing the best oils for cooking, it’s essential to consider the type of oil, its nutritional profile, and its smoke point. The right oil can enhance flavors, promote heart health, and support overall wellness, while the wrong oil may release harmful compounds and contribute to long-term health risks. Lets learn what are best oils to cook with and which to avoid.

Best Oils for Cooking

1. Coconut Oil: High saturated fat content, which makes it stable at higher temperatures. Its medium-chain triglycerides (MCTs) are linked to potential weight loss and other health benefits. While coconut oil works well for frying, its distinctive flavor may not suit every dish.
2. Avocado Oil: Avocado oil, my favorite has become increasingly popular due to its high smoke point.  It makes a great choice for high-heat cooking methods like sautéing and deep frying. It’s rich in monounsaturated fats, which support heart health by lowering LDL cholesterol and raising HDL cholesterol. Avocado oil is also a great source of with vitamin E, an antioxidant that combats oxidative stress. Avocado with its mild flavor, is suitable for many diffrent recipes.
3. Extra Virgin Olive Oil:  Extra virgin olive oil is a cornerstone of Mediterranean diets and a top pick for salad dressings, drizzling over dishes, and low-temperature cooking. While it has a lower smoke point than other oils, making it less ideal for high-heat cooking, it is an excellent source of heart-healthy fats. Use it at room temperature or for dressing and marinades for the best results.
4. Sesame Oil: Sesame oil adds a beautiful depth to dishes with its rich, nutty flavor. It’s best used for stir-frying or in salad dressings, and unrefined sesame oil is better suited for lower-temperature cooking. Rich in polyunsaturated fats, sesame oil can support cardiovascular health, though it’s best to use it in moderation.
5. Walnut Oil: Walnut oil, known for its delicate flavor, is packed with polyunsaturated fatty acids, including alpha-linolenic acid (ALA), a type of omega-3 that supports heart health. This oil is best for salad dressings, drizzling over dishes, or using at lower temperatures as it has a lower smoke point. Walnut oil should also be stored in a dark place to prevent rancidity.
6. Flaxseed Oil: A powerhouse of omega-3 fatty acids, flaxseed oil is one of the healthiest oils available. However, it has a low smoke point, which makes it unsuitable for cooking. It’s best used at room temperature, drizzled over whole foods, or in salad dressings.

Oils to Avoid For Cooking

1. Vegetable Oils: Many vegetable oils, such as corn, soybean, and cottonseed, are highly processed and often contain trans fats. These oils are typically high in polyunsaturated fats, particularly linoleic acid, which has been linked to an increased risk of heart disease when consumed in large amounts. While these oils may seem convenient due to their neutral flavor and low cost, they are not the best choice for regular use.
2. Canola Oil: Canola oil is a popular option due to its neutral flavor and high smoke point, but most canola oil on the market is highly refined. While some canola oil blends contain monounsaturated fats, which can promote heart health, refining can strip the oil of its beneficial properties. Look for cold-pressed or unrefined versions if you choose to use canola oil.
3. Sunflower Oil : While sunflower oil has a high smoke point and is commonly used for frying, choosing high-oleic sunflower o is higher in monounsaturated fats is essential. Regular sunflower oil is rich in polyunsaturated fats, which can produce harmful free radicals when heated at high temperatures.
4. Palm Oil: Palm oil has been controversial due to environmental concerns and its high saturated fat content. It’s often used in processed foods and is stable at high temperatures, but it’s not the healthiest option for regular cooking. While it does contain some heart-healthy monounsaturated fats, the high saturated fat content should be consumed in moderation.
5. Grapeseed Oil Grapeseed oil has a moderate smoke point. It is often marketed as a healthy option due to its high content of polyunsaturated fats. However, its high omega-6 content and tendency to oxidize at higher temperatures make it a less-than-ideal choice for frequent cooking.
6. Safflower Oil Safflower oil, like sunflower oil, comes in high-oleic and regular varieties. The high-oleic version is rich in monounsaturated fats. It can be used for cooking at higher heats. Still, the regular version, with its high polyunsaturated fat content, should be avoided for high-temperature cooking due to the risk of producing harmful compounds.

Choosing the Right Oil for Cooking

When selecting the best cooking oils, it’s essential to consider the type of fat the oil contains, its smoke point, and the cooking method you plan to use. High-heat cooking, like frying or grilling, calls for oils with a high smoke point to prevent the oxidation. On the other hand, oils with a low smoke point, such as extra virgin olive oil and flaxseed oil, are best reserved for salad dressings, drizzling, or other low-temperature uses.

Incorporating heart-healthy cooking oils rich in monounsaturated and polyunsaturated fats, such as avocado oil and extra virgin olive oil, can support heart health and cholesterol levels. Be sure to store oils properly, keeping them in a dark place and using them in small amounts to maximize their health benefits. Avoid using oils high in trans fats and overly processed vegetable oils, which may contribute to health risks like heart disease, high blood pressure, and even Alzheimer’s disease over time.

FAQ: Best Oils to Cook With

1. What are the healthiest oils for cooking? The healthiest oils for cooking include avocado oil, coconut oil, ghee, and extra virgin olive oil. These oils are rich in monounsaturated and polyunsaturated fats, which support heart health.

2. What is the smoke point of an oil, and why does it matter? The smoke point is the temperature at which an oil begins to smoke and break down, producing harmful compounds. Oils that have a higher smoke points are better suited for high heat cooking methods such as frying, while those with lower smoke points suit dressings and low-heat cooking.

3. Can I use olive oil for frying? Extra virgin olive oil can be used for light sautéing, but it has a lower smoke point compared to oils like avocado oil or ghee. For high-heat frying, choosing oils specifically designed for high temperatures is better.

4. Are there oils I should avoid completely? It’s best to avoid highly processed seed oils and oils like corn, soybean, and cottonseed oil, as they are often high in trans fats and can contribute to heart disease.

5. Is butter a healthy cooking fat? Butter can be part of a healthy diet when used in moderation. It adds flavor and contains fat-soluble vitamins, but it’s also high in saturated fat, which can impact cholesterol levels.

6. What’s the difference between butter and ghee? Ghee is clarified butter, where the milk solids along water have been removed, resulting in a higher smoke point. This makes ghee more stable for high-heat cooking, while butter can burn at higher temperatures.

7. Can I reuse cooking oil? 

I will not reuse cooked oil again.

8. How should I store cooking oils? Store oils in dark bottle, cool, dark place to protect them from light and heat, which can cause them to go rancid. Some oils, like flaxseed oil, should be refrigerated to maintain freshness.

9. What is the best oil for salad dressings? Flax seed oil, sacha inchi or extra virgin olive oil is a great choice due to its flavor and health benefits. Other good options include walnut oil and avocado oil.

10. Are seed oils healthy? The simple answer is no.

What is Oxidation of Oils and What Happens When You Eat Oxidized Oils

When oils are heated beyond their smoke point, a chemical process called oxidation occurs, which breaks down the fatty acids in the oil. This leads to the formation of harmful compounds, including free radicals and trans fats, which can negatively impact your health when consumed. Here’s a breakdown of what happens during the oxidation of oils and the potential effects on the body:

Oxidation of Oil When Heated and Impact on Health

When oils are exposed to high heat, especially oils rich in polyunsaturated fats (such as vegetable oils like sunflower or soybean oil), the following reactions occur:

• Breakdown of Double Bonds: Polyunsaturated fats have multiple double bonds, which are more vulnerable to heat and oxidation. As these bonds break down, reactive molecules called free radicals are formed.
• Formation of Harmful Compounds: Free radicals trigger a chain reaction, leading to the creation of lipid peroxides, aldehydes, and other harmful oxidation products. These compounds not only degrade the quality and taste of the oil but also contribute to health risks.
• Trans Fats: During oxidation, some unsaturated fats are converted into trans fats, which are linked infflamation and other health issues.
• Smoke Point: The smoke point is the temperature at which oil starts to smoke and break down, releasing volatile compounds visibly. Oils that have lower smoke points (flax seed oil or like extra virgin olive oil) will oxidize faster when exposed to high heat compared to oils with higher smoke points (like avocado oil or refined coconut oil).

What Happens When You Eat Oxidized Oils?

Consuming oxidized oils can have several negative effects on the body:

• Free Radical Damage: Free radicals formed during the oxidation of oils can cause oxidative stress in the body. This process damages cells, proteins, and DNA, potentially leading to many chronic diseases such as cardiovascular disease, cancer, and neurodegenerative disorders like Alzheimer’s disease.
• Inflammation: Oxidized fats, particularly trans fats and lipid peroxides, can trigger inflammatory responses in the body, which is a key contributor to many diseases, including heart disease, diabetes, and arthritis.
• Increased Risk of Heart Disease: Oxidized oils can raise levels of LDL cholesterol (bad cholesterol) and lower HDL cholesterol (good cholesterol). This imbalance increases the risk of plaque buildup in the arteries, which can lead to a heart attack, stroke, or other cardiovascular problems.
• Impairment of Cellular Function: The oxidative byproducts from overheated oils can interfere with normal cell function, particularly in the mitochondria, which are responsible for energy production. This can reduce the efficiency of your cells, leading to fatigue and slower healing processes.
• Liver Stress: The liver plays a crucial role in metabolizing fats and detoxifying harmful substances. Regular consumption of oxidized fats adds extra stress to the liver, potentially impairing its ability to process other toxins or leading to the development of liver conditions over time.
• Compromised Digestive Health: Oxidized oils may irritate the gut lining, contributing to conditions like leaky gut or other gastrointestinal issues. This can cause nutrient malabsorption and further inflammation in the digestive system.

How to Minimize the Risk of Consuming Oxidized Oils

• Choose Stable Oils for Cooking: For high-heat cooking, makes sure to use oils with higher smoke points: avocado oil, ghee, or coconut oil.
• Avoid Reusing Cooking Oils: Repeatedly heating oils increases oxidation and the formation of harmful compounds.
• Store Oils Properly: Keep oils in a cool, dark place to slow down oxidation caused by exposure to light, air, and heat.
• Prioritize Unrefined Oils for Cold Use: Use extra virgin olive oil, flaxseed oil, and other unrefined oils for salad dressings or drizzling on food, but avoid heating them.

The healthiest cooking oils offer a balance of flavor, stability, and health benefits. Opt for oils like avocado oil, extra virgin olive oil, and walnut oil, which provide heart-healthy fats, vitamins, and antioxidants. Understanding the best oils to cook with and which to avoid can make a significant difference in your health, supporting your heart, reducing bad cholesterol, and lowering the risk of heart attacks and cardiovascular disease.

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References:

Wulandari, G. P., & Kristina, S. A. (2018). Direct and Indirect Cost of Obesity: A Systematic Review. Global Journal of Health Science. https://doi.org/10.5539/gjhs.v10n9p122

Can You Prevent Heart Disease and PAD with a Healthy Diet? – MIVA Medical. https://miva-medical.com/can-you-prevent-heart-disease-and-pad-with-a-healthy-diet/

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