7 Healthy Oils for Cooking

Key takeaways:

• Oils are an important part of our diets, supplying the needed energy for our daily activities.
• The healthiest oils for cooking include olive oil, avocado oil, ghee, and sesame oil. Avoid or limit the use of vegetable, soy, and corn oils, as these oils are unhealthy.
• Always choose oils rich in unsaturated fats because they lower cholesterol and reduce the risk of inflammation.

Oils are needed regularly in our diet. They give food flavor and provide the energy needed to keep our bodies at a healthy temperature. 

Essential fatty acids, found in oils, are necessary for the transport of fat-soluble vitamins (A, D, E, and K), acting as building blocks for the production of prostaglandins and steroid hormones, and being important in maintaining good health and preventing disease.

There are several types of cooking oils, such as unsaturated, saturated, and trans fats. Unsaturated fats (usually liquid at room temperature) are thought to be the best option for leading a healthy lifestyle because they lower bad cholesterol and minimize the risk of heart disease. 

According to a 2015 study, eating more unsaturated fats—especially polyunsaturated fats—instead of saturated fats (which are solid at room temperature) could help reduce the risk of coronary heart disease.

Cooking oils come in a wide variety and are derived from different plants, seeds, nuts, and fruits. Now, the question arises: What are the healthiest cooking oils?

Here are some of the healthiest cooking oils you should consider using:

1. Olive oil

Olive oil is one of the healthiest oils for cooking. It is a natural oil that comes from the ripe, healthy fruit of the olive tree. It is prized not just for its rich flavor but also for its numerous health benefits. 

When we talk about "olive oil," we are referring to unrefined oil or oil extracted through traditional methods like cold pressing. 

Olive oil is packed with antioxidants, particularly extra virgin olive oil (EVOO). The benefits of EVOO come from its high polyphenol content, which has been shown to improve overall cholesterol levels and reduce harmful compounds in the blood.

Olive oil has a relatively low smoke point, making it ideal for sautéing and drizzling over finished dishes rather than high-heat cooking.

2. Avocado oil

Avocado oil is becoming increasingly popular in the culinary industry, cosmetics, and human nutrition. Its lipid content, primarily monounsaturated fatty acids, has been linked to anti-inflammatory and cardiovascular effects. 

Avocado oil increases antioxidant activity and improves the absorption of lipophilic functional chemicals. 

Lutein, a potent antioxidant and a member of the carotenoid family, is abundant in avocado oil. Age-related macular degeneration (AMD) can be caused by oxidative damage and blue light, which is why lutein is crucial for maintaining eye health.

3. Sesame oil

Asian cooking frequently uses sesame oil because of its unique, nutty flavor. As a supplement with anti-inflammatory and antioxidant qualities, sesame oil is known to be beneficial in lowering the risk of cardiovascular disease and atherosclerosis. 

Sesamol and sesaminol, found in sesame oil, have anticancer, neuroprotective, antibacterial, and antioxidant qualities. Sesamol is especially well known for its anti-inflammatory and lipid-lowering properties.

The ideal uses for sesame oil are in cooking at a moderate temperature or as a finishing oil to bring out the taste of food.

4. Ghee

Ghee (clarified butter) is a popular ingredient in Indian cooking. It is produced from milk and has a strong flavor and scent. It lends a distinctive flavor to various foods, including savory and sweet ones. 

Owing to its high smoke point, ghee is ideal for frying, and it can be eaten as a spread or topping on different meals.

The advantages of ghee extend far beyond its ability to enhance the taste of food. Ghee can improve immune system function, improve digestion, promote heart health, and support brain health because of its unique combination of fatty acids and active chemicals. 

It is important to use ghee in moderation because of its high-fat content, though it is generally healthier than some other oils. Additionally, individuals with milk intolerance can still enjoy ghee, as it has lower levels of intolerance-triggering components.

5. Red palm oil

Red palm oil is extracted from the fruit of the oil palm tree. It is distinguished by its vivid red color because it has low amounts of free fatty acid and a high beta-carotene concentration. 

Red palm oil efficiently fights vitamin A deficiency because it is a rich source of pro-vitamin A carotenoids.

Numerous health advantages of red palm oil include lowered blood pressure, enhanced immunological function, and better heart health. It can also improve the synthesis of red blood cells and aid the effective absorption of nutrients in the body. 

Red palm oil can be used for cooking at higher temperatures but is best used sparingly.

6. Grapeseed oil

This oil, derived from the leftover seeds of winemaking, is highly valued because of its neutral taste and high cooking temperature tolerance. 

Studies have demonstrated the antibacterial action, cytokine modulation, oxidative stress reduction, and possible cancer prevention of grapeseed oil. 

Grapeseed is brimming with health-promoting substances such as phytosterols, vitamin E, unsaturated fatty acids, and phenolic compounds. Owing to its mild flavor and scent, grapeseed oil is frequently used in food preparation and cooking.

7. Rice bran oil

Rice bran oil (RBO) is derived from the outer layer of rice grains and has a high smoke point and a mild flavor, making it perfect for cooking. 

Rice bran oil is a better option than most other oils because it is also high in vitamins and antioxidants. 

Antioxidant, anti-inflammatory, antibacterial, anti-diabetic, and anticancer qualities are just a few of the potential health advantages of RBO. RBO is beneficial in the food and non-food industries because of these qualities.

What to look out for when purchasing your cooking oil

When selecting cooking oil, you should consider several factors to ensure that you make the healthiest choice. These factors include:

• Smoke point (burning point): This is the temperature at which an oil or fat begins to release easily observable blue smoke under specific, well-defined conditions. EVOO, avocado oil, and RBO are suitable for cooking at lower temperatures or sprinkling over food. Oils with high smoke values are ideal for frying and sizzling.
• Purity: Choose oils that are pure and unadulterated, meaning they do not contain added chemicals or fillers. This will ensure you get all the health benefits the oil has to offer without any unnecessary additives.
• Processing method: When it comes to how oils are made, the method matters. Some oils are processed using heat and chemicals, which can strip away valuable nutrients and even create unhealthy trans fats. To get the most out of your oil, choose cold-pressed or expeller-pressed oils.
• Fat composition: Knowing the types of fats in your oil is key to making a healthy choice. Oils that are high in monounsaturated and polyunsaturated fats are better for you, especially for heart health, compared to those loaded with saturated and trans fats.
• Nutritional Content: Some oils, like olive or avocado oil, are packed with antioxidants and vitamins. These extra nutrients can add health benefits beyond just the fat content. So, check the label to see if your oil has any nutritional content.
• Flavor Preference: Consider the oil's flavor and how it will work in your dishes. Some oils, like sesame or olive oil, have a strong, distinct taste, whereas others, like grapeseed oil, have a more neutral flavor that can be used in a variety of recipes.

Examples of oils to avoid or limit for cooking

Some oils contain high levels of trans fats or saturated fats, which are linked to an increased risk of heart disease and inflammation; therefore, they should be avoided or limited. 

Some are heavily processed, losing their natural goodness and creating harmful byproducts. Others have low smoke points—they burn easily at high temperatures, releasing unhealthy substances. Understanding these factors will help you make healthier choices when cooking. 

Here are examples of some oils you may want to avoid or limit for your cooking:

• Corn oil (highly processed, often contains trans fats)
• Soybean oil (high in omega-6 fatty acids, can lead to inflammation)
• Palm oil (high in saturated fats, often highly processed)
• Vegetable oil (typically a blend of various oils, can be highly processed and low in nutrients)
• Hydrogenated oils (contain trans fats, linked to increased risk of heart disease such as coronary artery disease and myocardial infarction)

Tips for healthy usage and storage of cooking oil

Here are some useful tips for healthy use and storage of oil:

• Do not reuse oil: Frying with the same oil repeatedly might develop toxic chemicals and impair its nutritional value. 
• Proper storage: Store oils in a cool, dark location. Certain oils, such as flaxseed oil, require refrigeration.
• Use sparingly: Although they are low in calories, healthy oils should still be used sparingly. 
• Verify the expiration dates: Oils can spoil with time, so before using, always read the label and smell the product, if possible, before buying to ensure it hasn’t gone bad.

In summary

The oil you use can significantly impact your health. Choose oils rich in unsaturated fats because they lower cholesterol and reduce inflammation. Always pay attention to the smoke point, processing method, and purity; avoid oils high in trans and saturated fats.