Some oils are very healthy for you. Others are not so much. Here, we will breakdown the confusion on which oils to consume and when.
First off the good oils…
Olive oil
Fats: monounsaturated fats and
some polyunsaturated fatty acids
Heat index: low to medium cooking
An “extra virgin” label means
that the olive oil is not refined, and therefore of high quality. Extra virgin
olive oil contains a large amount of monounsaturated fats and some
polyunsaturated fatty acids; many studies have linked it to better heart health. Olive oil has
a lower smoke point compared to other oils, so it’s best for low to medium-heat
cooking. It’s also a healthy oil to use when baking and great as a salad dressing.
Sometimes olive oil that’s
labeled “extra virgin” is not what it claims to be. The National Consumers League tested 11 different olive
oils and found that six of them failed to meet the standards that classify them
as extra virgin. Some extra virgin olive oils did pass the test; they are the brands
California Olive Ranch, Colavita, Lucini, Trader Joe’s Extra Virgin CA Estate
Olive Oil, and Trader Joe’s 100% Italian Organic Extra Virgin Olive Oil.
Avocado oil
Fats: monounsaturated fats and
some polyunsaturated fatty acids
Heat index: up to a very high temperature for cooking
Avocado oil is a great choice. It’s unrefined like extra
virgin olive oil, but it has a higher smoking point, which means it can be used
to cook at higher heat if needed. It has a neutral flavor, which makes it a
good option for cooking. Avocado oil contains both monounsaturated and polyunsaturated
fatty acids (it has one of the highest monounsaturated fat contents among
cooking oils) as well as vitamin E.
Walnut oil
Fats: Rich in omega-3 fatty acid
ALA and other unsaturated fatty acids
Heat index: low smoke point
This oil has a low smoke point, so it’s not good for
cooking, but it can be used in plenty of other ways. It has a good ratio of
omega-6 to omega-3 fatty acids, which helps keep inflammation in check. It has
a rich, nutty flavor that is perfect for salad dressings, to flavor fish and
steaks, to toss with veggies, and to jazz up desserts.
Flaxseed oil
Fats: Omega-3 fatty acids
Heat index: low smoke point
Flaxseed oil is high in omega 3s and has a very low smoke
point, which means it also shouldn’t be used for cooking. It can be used in dressings,
condiment, smoothies, and pancakes. Make sure it’s stored at a low-temperature
location, such as in the refrigerator.
Sesame oil
Fats: monounsaturated fats and polyunsaturated
fatty acids
Heat index: high smoke point
Sesame oil is often used for its potent flavor; a little
goes a long way. It contains both monounsaturated and polyunsaturated fatty
acids, though it’s not especially high in other nutrients. It has a higher
smoke point and can be used for high-heat recipes. Both light and toasted
sesame oil are used in South Indian, Middle Eastern, Chinese, Japanese, and
Korean cuisine for adding flavor to sautéing, stir-frying, and seasoning
everything from rice to salads to stir-fry dishes.
The not-so-good oil (but
not everyone agrees)…
Coconut oil
Fats: saturated fat
Heat index: up to a very high temperature for cooking
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. Not everyone agrees
that such a concentrated source of saturated fat is a no-go for health, but
some experts, including the American Heart Association, argue that replacing
foods that are high in saturated fat with healthier options can lower blood
cholesterol levels and improve lipid profiles. Still, science is starting to
suggest that not all saturated fats are bad for you.
There’s a lot of hype around coconut products that overall
aren’t backed by sound science. That’s not to say this oil is going to make you
sick, but don’t go overboard. Our bodies do need some saturated fat. But the
industry has done a good job to make it seem like it’s a superfood. The
research is definitely not there.
That doesn’t mean it should be banned from the pantry. Saturated fats can be a healthier oil to use when you’re 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.
The bad oils…
Vegetable oil
Fats: a combination of monounsaturated, polyunsaturated and
saturated fat
Heat index: up to a very high temperature for cooking
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. Most vegetable oils on the market are a
blend of canola, corn, soybean, safflower, palm and sunflower oils. Use olive
oil whenever you can instead of a corn or a soybean oil. They’re not
necessarily bad for you, but you can get so much more benefit from olive oil.
Still, vegetable oils are refined and processed, which
means they not only lack flavor, but also nutrients, Howard says. Vegetable oil
is guaranteed to be highly processed. It’s called ‘vegetable’ so that the
manufacturers can substitute whatever commodity oil they want—soy, corn,
cottonseed, canola—without having to print a new label. Processed oils have
been pushed past their heat tolerance and have become rancid in the processing.
Some of these oils, especially palm, are associated with more degradation of
land for production, Howard says.
Canola oil
Fats: a combination of monounsaturated, polyunsaturated and
saturated fat
Heat index: up to a very high temperature for cooking
Canola oil is derived from rapeseed, a flowering plant,
and contains a good amount of monounsaturated fats and a decent amount of
polyunsaturated fats. Of all vegetable oils, canola oil tends to have the least
amount of saturated fats. It has a high smoke point, which means it can be
helpful for high-heat cooking. That being said, in the United States, canola
oil tends to be highly processed, which means fewer nutrients overall.
“Cold-pressed” or unprocessed canola oil is available, but it can be difficult
to find.
Sunflower oil
Fats: Omega-6 fatty acids (very inflammatory)
Heat index: up to a very high temperature for cooking
This oil is high in vitamin E; one tablespoon contains 28%
of a person’s daily recommended intake of the nutrient. It has a high smoke
point and doesn’t have a strong flavor, which means it won’t overwhelm a dish.
However, sunflower oil contains a lot of omega-6 fatty acids. The body needs
them, but omega-6s are thought to be pro-inflammatory, while omega-3s are anti-inflammatory. Consuming too many omega-6s without balancing with omega
3s, could lead to an excess inflammation in the body, so moderation is key.
Peanut oil
Fats: a combination of monounsaturated (oleic acid &
linoleic acid - very inflammatory), polyunsaturated and saturated fats
Heat index: up to a very high temperature for cooking
Peanut oil has one of the highest monounsaturated fat contents among cooking oils. It’s usually flavorful with a nutty taste and smell, and cooks well at high heat. The main type of monounsaturated fat found in peanut oil is called oleic acid, or omega-9. It also contains high amounts of linoleic acid, a type of omega-6 fatty acid, and smaller amounts of palmitic acid, a saturated fat. The high amount of omega-6 fats that peanut oil contains may not be a good thing. These fats tend to cause inflammation and have been linked to various health problems.