When it comes to cooking oils, we know it can be confusing to figure out which are the healthiest options. Should you use olive oil, avocado oil, coconut oil, or something else? The truth is, some cooking oils are better for you than others due to their fatty acid profile, smoke point, and nutrient content. We’ve put together a ranking of the top cooking oils for your health, along with tips for buying and using them.
Extra Virgin Olive Oil
Extra virgin olive oil takes the top spot. It’s loaded with antioxidants like chlorophyll, carotenoids, vitamin E, and oleocanthal, which have anti-inflammatory effects in the body. Olive oil is about 75% monounsaturated fat, including oleic acid which has been connected to lower rates of heart disease and stroke. Studies suggest olive oil may also help reduce joint pain, protect memory and cognitive function, and aid blood sugar regulation and insulin sensitivity. Be sure to use extra virgin olive oil, which comes from the first cold pressing of olives and retains more nutrients. When buying, check for a harvest date within the past 1-2 years and a dark glass bottle to limit light exposure. Store in a cool, dark place and use within a few months after opening. Extra virgin olive oil has a low smoke point, so it’s best for salad dressings, marinades, and low-heat cooking only.
Avocado Oil
Avocado oil is rich in monounsaturated fats like olive oil, but it has an even higher smoke point. Its mild flavor makes it versatile for cooking or dressings. Avocado oil also contains high levels of lutein, an antioxidant that plays a role in eye health. Some research indicates avocado oil can help lower cholesterol, enhance skin collagen, and reduce arthritis symptoms. It’s more expensive than other oils, but worth it for the health perks. Opt for cold-pressed virgin avocado oil and check the harvest date. Avocado oil works well for sautéing, stir frying, grilling, or roasting up to 405-520°F depending on refinement.
Walnut Oil
Walnut oil isn’t the best for cooking since heat can damage its nutrients, but it tops the list for salad dressings. It boasts a hefty dose of omega-3 alpha-linolenic acid (ALA), an anti-inflammatory essential fatty acid associated with heart health. Studies show walnut oil may improve blood vessel function, reduce oxidative stress and LDL cholesterol, and protect the brain as we age. Its pleasant, nutty flavor is delicious drizzled over vegetables or grains. When buying walnut oil, look for a cold-pressed option sold in a dark bottle. Store away from heat and light. Use within 6-12 months.
Flaxseed Oil
Like walnut oil, flaxseed oil is low in saturated fat and high in ALA omega-3s. It provides the most ALA of any plant-based oil. Flaxseed oil also contains lignans, compounds that have antioxidant and phytoestrogen properties. Research indicates flaxseed oil may lower blood pressure, reduce dry eye symptoms, and decrease menopausal symptoms like hot flashes. Use it sparingly in salad dressings rather than cooking. When purchasing flax oil, choose organic, cold-pressed oil in a black plastic bottle or opaque container. Refrigerate after opening and use within 8-12 weeks.
Coconut Oil
Coconut oil has unique medium chain triglycerides (MCTs) including lauric acid, which get absorbed rapidly for energy and have antimicrobial and anti-inflammatory qualities. Coconut oil may aid weight loss, blood sugar control, brain function, and thyroid health. Its high smoke point also makes coconut oil a good choice for sautéing or stir-frying. Look for virgin or unrefined coconut oil. Store away from heat and humidity to prevent spoilage. Use refined coconut oil, which has less coconut flavor, for cooking up to 400°F. Use virgin coconut oil in recipes if you want the coconut flavor.
Sesame Oil
Sesame oil adds great flavor to Asian-inspired dishes. It has a high content of polyunsaturated fats as well as fatty acids like sesamin and sesamolin that can help lower LDL cholesterol and blood pressure. Sesame oil also contains vitamin E and vitamin K. For the most benefits, choose unrefined or toasted sesame oil. Check for a dark, opaque bottle. Sesame oil can be used for light sautéing or stir-frying, just don’t let it burn. Store in a cool place up to 6 months after opening.
When it comes to your health, not all oils are created equal. Focus on choosing high quality oils rich in beneficial fats like olive, avocado, walnut, or flaxseed oil. Limit intake of processed vegetable oils. With healthy oils in your kitchen, you’ll be cooking up nutritional benefits.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.