A lot of unscientific information is flying around the Internet about healthy cooking oils. Every day, you’re told that the oil you’ve been using is suddenly dangerous. Whether it’s corn, canola, cottonseed, grapeseed, rice bran, safflower, soy, and sunflower oils, they all have recently come under attack. The first argument is that seed oils include hazardous byproducts of chemical solvents such as hexane. The second point is that seed oils are harmful to your health since they are high in omega-6 polyunsaturated fat.
The scientific evidence does not support these statements, according to the Harvard School of Public Health, because there is no convincing evidence linking trace levels of solvents to health risks. Evidence suggests consuming seed oils can help lower blood sugar, cholesterol and can also significantly lessen the risk of heart disease.
So, which oil is the best to use?
Studies found that if you use your preferred least processed oil in moderation as part of a well-balanced diet then that will minimize any harmful effects.
When deciding which oil to use, three elements must be considered: saturated or unsaturated fat, stability under heated circumstances, and the quantity of processing.
1. Fat, Saturated or Unsaturated
The healthiest oils are those with the largest concentrations of polyunsaturated fats and monounsaturated fats. Examples are vegetable oil and olive oil, which can help raise good cholesterol and lessen your risk of heart disease.
2. Stability in Hot Conditions
Some oils can withstand high temperatures while others cannot. The smoke or burn point of an oil is the temperature at which it begins to smoke and degrade. When oil reaches that temperature, the molecules begin to burn, become destabilized, and lose nutrition. When oils reach their smoke point, they emit free radicals and a chemical known as acrolein, which can cause lung irritation. Similarly, when oils are frequently heated, as in deep-frying, the oil undergoes lipid oxidation, which is intrinsically related to negative health impacts such as cardiovascular disease.
Here are some examples of smoke points:
At 225°F, unrefined seed oils begin to smoke.
At 302°F, butter smokes.
At 320°F, extra virgin olive oil begins to smoke.
Refined oils smoke at temperatures ranging from 400°F to 500°F (7).
Your cooking method should influence the oils you use. Low smoke point or burn oils, such as extra-virgin olive oil, flaxseed oil, nut oils, and sesame oils, can quickly lose flavor and denature when cooked, so save them for salad dressing or sprinkling on finished foods. Canola oil, avocado oil, corn oil or virgin olive oil with a medium smoke/burn point can be used to saute over medium heat. If you are going to be high heat frying or stir frying then Peanut oil, soybean oil, olive oil (light), and grapeseed oil are recommended.
3. Method of Processing
Cooking oil processing can also significantly alter its flavor, color, smoke point, and health advantages. Unrefined oils are more expensive, have more sediment, appear cloudier, and have lower smoke points, but they have more natural flavor.
Fat is an essential macronutrient for a balanced diet since it provides vital fatty acids that the human body cannot produce and cooking oils contain this type of fat. These fatty acids can aid in the body absorbing vitamins such as A, D, E, and K which are fat soluable. Fat also facilitates protein absorption and the healing of damaged tissue. Furthermore, fat digests slower than protein or carbohydrates, so it can keep you feeling fuller for longer. Blood pressure (high), heart disease, obesity, and diabetes risks can all be reduced by eating more fat.
Cooking using fat might yield more delightful results in the kitchen. Greasing a pan helps to keep food from sticking. Cooking vegetables with oil will result in more even cooking. The addition of oil to meat improves texture by browning the outside, adding crispiness, retaining moisture, concentrating flavors, and/or boosting odors. Fat also coats your taste buds, producing a smooth tongue feel and delightful richness (11).
According to Science, these are the five healthiest cooking oils.
1. Extra Virgin Olive Oil
Because of its versatility and well-documented health advantages, olive oil is at the top of our list. Olive oil contains a high concentration of fatty acids that are monosaturated and has antioxidant qualities, and can help lower ‘bad’ LDL cholesterol while increasing ‘good’ HDL cholesterol (12)(13). Olive oil is classified into two types: unrefined and refined. Unrefined olive oil, sometimes known as ‘extra-virgin olive oil,’ is extracted mechanically from ripe olives using no high heat or chemical solvents. EVOO is best utilized for medium heat cooking, baking, and salad dressings due oil its lower smoke point of 320°F (14). Light olive oil is refined olive oil that has been treated with heat and chemicals to remove impurities and improve cooking stability. Because of its greater smoke point of 470°F, it can be cooked at high temperatures (15). Olive oil is not only delicious, but it is also the foundation of a healthy Mediterranean diet.
Avocado Oil No. 2
Avocado oil is highly comparable to extra virgin olive oil in the way that it contains a high percentage of the heart-healthy fat. It does, however, have a greater smoking point of around 520°F, which allows for higher cooking temperatures (18). According to one study, avocado oil retains its nutritious content at both low and high temperatures (18). This is an excellent choice for high-heat cooking. Furthermore, avocado oil is flavorless and can be used in any cuisine, including baked products.
3. Sesame Seed Oil
Sesame oil is one of the oldest human made oils. It has been dubbed the ‘Queen of Seed Oils,’ owing to its resistance to oxidation and rancidity, as well as its anti-inflammatory qualities. Sesame oil is abundant in polyunsaturated fatty acids and has a medium-high smoke point of around 410°F. Sesame seed oil also contains a high concentration of vitamin K. It also includes anti-inflammatory substances such as sesamol and sesaminol, which have been proven to lower cholesterol, prevent high blood pressure, improve vitamin E supply, regulate blood sugar, and may even aid in the recovery of injuries. Sesame oil is an excellent general salad dressing and cooking oil. It has a mellow and nutty flavor. One item to note is that Toasted sesame oil should only be used on already finished dishes and should never be heated or taken to a smoke/burn point.
4. Grapeseed oil
Grapeseed oil is another excellent cooking oil due to alpha-linolenic acid, vitamins, and phenolic compounds, which may have anti-inflammatory, cardioprotective, antibacterial, and anticancer activities due to its very high concentration of polyunsaturated fatty acids. With a high smoke point of 420°F, grapeseed oil is perfect for high-heat cooking such as sautéing, roasting, and air frying. Grapeseed oil has a neutral flavor and can be utilized in a variety of cooking and baking applications. It has the potential to improve general skin health by tightening and constricting skin cells (28). The disadvantage of this oil is that it is generated from grape seeds and needs the use of chemical solvents, which may result in trace levels of potentially toxic contaminants such as hexane.
5. Coconut Oil
Coconut oil, unlike the preceding four plant-based unsaturated fat oils, contains some saturated fat. Despite the presence of saturated fat, coconut oil is high in MCTs or (medium-chain triglycerides) which have been proven to help aid in weight loss, body fat control, and hip circumference reduction. MCTs are processed differently than long-chain triglycerides, traveling directly to the liver and providing a quick energy source similar to carbs. Coconut oil is classified into two categories. Although unrefined coconut oil has a lengthy shelf life, it only has a modest smoke point of 350°F. The flavor and smell of refined coconut oil is more neutral, but it has a high heat resistance of 400°F. Both forms have significant health benefits, such as raising cholesterol, destroying dangerous bacteria, reducing inflammation, and increasing metabolism. Coconut oil’s flavor can range from distinctly tropical to virtually bland. Coconut oil, with its warm nutty vanilla undertones, is a staple in Southeast Asian, South American, and Polynesian cuisine.
Choose your oil with confidence, knowing that you are aware of its potential health benefits.