Best Healthy Oils to Cook With

How to Choose a Healthy Cooking Oil

Cooking oils are a staple product in most kitchens, but not all oils are created equal from a health standpoint. The number of options on supermarket shelves has exploded in recent years, making it hard to know what is the best oil to cook with. There are multiple factors to consider, including flavor, nutrition profile, and cooking properties like smoke point. The next time you're wondering, "is canola oil healthy?", refer back to this list for the best oils to cook with.

Free Radicals in Cooking Oil and Their Effect on Your Health

When any oil is exposed to heat, light, or air, it can undergo oxidation. This is a chemical reaction that leads to the creation of free radicals. Free radicals are highly reactive molecules that are related to oxidative stress and inflammation. High levels of free radicals have been linked to numerous health problems, including:

• cancers

• cardiovascular problems

• neurodegenerative disease

Choosing a more stable oil during cooking can reduce the number of free radicals that are formed. An oil’s stability is influenced by a number of factors. One of the most important is the concentration of polyunsaturated fats, with higher polyunsaturated fat levels making an oil more prone to free radical formation at higher heats. Another factor is the level of refining an oil has undergone, as heavily refined oils tend to be less stable.

Smoke Point

It’s also important to consider an oil’s smoke point. The smoke point is the temperature at which an oil begins to break down. As its name suggests, the oil will begin producing smoke at this temperature.

• A higher smoke point oil is needed when using high-heat cooking methods such as frying, sautéing, roasting, or using a wok.

• Lower smoke point oils are considered healthy cooking oils suitable for adding flavor (e.g., in a salad dressing) or for low-heat cooking.

The Healthiest Cooking Oils

Following are some oils that we typically reach for when cooking in our own kitchens. They have generally positive nutritional profiles and can be used for an array of purposes:

Olive Oil

Olive oil is a staple of the Mediterranean cuisine and a key part of the Mediterranean diet, which has been linked to lower risk of chronic disease. High-quality olive oil has a rich flavor and high levels of antioxidants that can reduce inflammation. However, it has a relatively low smoke point of around 350°. That makes extra virgin olive oil most suitable for salad dressings or low-heat cooking.

Avocado Oil

Avocado oil is extracted from ripe avocados, which are high in heart-healthy fats. It is particularly high in monounsaturated fats, which benefit heart health. Avocado oil has a mild flavor and a high smoke point (about 520°) compared to other oils. That means you can use it for frying, roasting, or sautéing.

Coconut Oil

The question of, “Is coconut oil healthy?” has been contentious in recent years, with some bemoaning its high fat content but others exclaiming its health benefits. Coconut oil has a distinctive flavor that makes it a good choice for certain baking and cooking applications, especially in vegan baking.

In fact, coconut oil is among the best oils to cook with. It has antimicrobial properties and high levels of medium-chain triglycerides, which may be helpful for maintaining a healthy body weight. Unrefined coconut oil has a relatively low smoke point at 350°, but is still suitable for gentle sautéing. Refined coconut oil has a high smoke point at 400°.

Ghee (clarified butter)

Ghee is a staple in Indian cuisine and has a unique, slightly nutty flavor. Ghee contains the short-chain fatty acid butyrate, which has possible anti-inflammatory properties. Ghee is an excellent choice for cooking due to its high smoke point (around 485°) and excellent stability. This makes it appropriate for even high-heat cooking approaches.

Cooking Oils to Avoid

While ok in moderation, these oils are best to try to avoid when cooking in your own kitchen. They’re also commonly found in many processed foods, snacks, candies, and fast food.

Canola Oil

Canola oil is one of the most widely used cooking oil, but it is better swapped for one of the healthier substitutes above. Canola oil is highly processed and typically made from genetically modified rapeseed. Although it has a relatively high smoke point, it is prone to oxidation due to high levels of polyunsaturated fats.

Palm Oil

Palm oil is a very stable and versatile oil, leading many to wonder, “Is palm oil healthy?” However, it is high in saturated fats, which are associated with higher cholesterol levels and poor heart health. Palm oil also comes with environmental and ethical concerns, as it contributes to deforestation unless sustainably produced.

Sunflower/Safflower Oil

Sunflower and safflower oils are often marketed as heart-healthy oils. So is safflower oil healthy? The answer is “yes and no.” Although they do have high levels of monounsaturated fats, they also have relatively high polyunsaturated fats. This makes them susceptible to oxidation and production of free radicals. 

Soybean Oil

Soybean oil is often used in commercial settings, though it is also available for home use. It is high in omega-6 fatty acids, which have been associated with inflammation and chronic disease. Soybean oil tends to be highly processed, including chemical extraction and refining. This lowers its nutritional value.

So, What Oil Should You Choose?

When facing the array of oil options at the supermarket, you no longer need to wonder, “Is avocado oil healthy? Is olive oil healthy?” The answer is that there is no “perfect” oil, but you don’t need to be afraid of cooking with oil because there are a variety of choices that contain heart-healthy fats, have relatively low free radical production, and have smoke points high enough for a variety of cooking applications. By selecting the best cooking oils for a given situation, you can create flavorful dishes while promoting optimal health. 

More with Mighty Health

Mighty Health can help by providing thoughtful recipes that include healthy oils for cooking. Our goal is to maximize nutrition while making recipes that are tasty and enjoyable. We’re here to help you with any dietary modifications you need, so join the Mighty Health family to get matched with a personalized health coach you can video call and text with about your personalized health goals! With healthy recipes, guides to eating for your lifestyle and goals, a library of low impact workouts, robust support from our clinical staff and fellow Mighty members, live events, and more, take charge of feeling you best and find out more today!