Milly Gaines
When dieting, it's important to remember that not all fats are bad for you. In fact, some fats are essential to a healthy diet. Fats can aid cell growth, protect your organs, and play a role in nutrient absorption. Oils are a great way to incorporate healthy fats into your meals. However, not all cooking oils are created equal. Some oils are healthier than others, and some are better suited for different types of cooking. For example, olive oil, a staple in kitchens around the world, is perfect for drizzling on salads, pasta, and bread, but it has a relatively low smoke point, so it's not ideal for deep-frying. On the other hand, avocado oil has a higher smoke point, making it better for higher-heat cooking.
| Characteristics | Values |
|---|---|
| Healthy cooking oils | Olive oil, avocado oil, sesame oil, safflower oil, grapeseed oil, rice bran oil |
| Healthy fats | Monounsaturated fats, polyunsaturated fats, omega-3 fatty acids |
| Fats to avoid | Saturated fats, trans fats, solid fats, tropical oils |
| Fats to limit | Soybean oil, corn oil, canola oil |
| Smoke point | The temperature at which cooking oils become unstable and start to smoke |
| Oil storage | Store in a cool, dark, and dry place. Use within 30-60 days of opening |
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What You'll Learn
- Olive oil: a versatile, vitamin E-rich oil with anti-inflammatory properties
- Avocado oil: a neutral-flavoured, high-smoke-point oil with excellent nutritional value
- Sesame oil: a source of monounsaturated or polyunsaturated fats, stable at high temperatures
- Safflower oil: a healthy option, stable at high temperatures
- Oils to avoid: palm oil, vegetable oils, soybean oil, corn oil, and canola oil
Olive oil: a versatile, vitamin E-rich oil with anti-inflammatory properties
Olive oil is a versatile cooking oil with a range of health benefits. It is a staple in kitchens around the world, thanks to its subtle peppery or grassy flavour, and its ability to be used in baking, sautéing, frying, roasting, or as a cold dressing.
Olive oil is rich in vitamin E, an essential nutrient and antioxidant, which helps fight inflammation and chronic disease. It also contains vitamin K, which is important for bone health, blood clotting, and heart health. Olive oil is also packed with healthy fats, including oleic acid, a monounsaturated fat that makes up 71% of the total oil content. Oleic acid has been linked to anti-inflammatory properties and may have anticancer benefits.
The Mediterranean diet, which includes a high intake of olive oil, is associated with a reduced risk of heart disease and stroke. Olive oil has also been linked to improved bone density and reduced risk of hip fracture. It may also help to prevent cognitive decline and protect against type 2 diabetes.
When choosing an olive oil, opt for extra virgin olive oil, as it is the least processed and freshest option on the market. It contains more than 30 phenolic compounds, which have been linked to anti-inflammatory and heart-healthy benefits.
Olive oil is a great choice for those looking for a versatile, vitamin E-rich oil with anti-inflammatory properties. However, it is important to note that olive oil has a relatively low smoke point, so it is not suitable for deep-frying.
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Avocado oil: a neutral-flavoured, high-smoke-point oil with excellent nutritional value
When dieting, it's important to consider the nutritional value of the cooking oil you're using. Avocado oil is a healthy option with a neutral flavour and a high smoke point.
Avocado oil is a good source of oleic acid, a monounsaturated omega-9 fatty acid that is believed to be responsible for many of olive oil's health benefits. It also contains polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients that are linked to improved heart, skin, and eye health. One study found that avocado oil reduced diastolic and systolic blood pressure in rats, and another found that it reduced levels of triglycerides and LDL (bad) cholesterol without affecting HDL (good) cholesterol.
Avocado oil has a high smoke point of around 500°F, which means it can be used for baking, sautéing, pan-frying, and other cooking methods that require high heat. Its neutral flavour won't change the taste of your food, making it a versatile option in the kitchen.
In addition to its nutritional benefits, avocado oil can also be used for hair and skin health. However, it's important to remember that avocado oil, like all oils, is still a fat and should be consumed in moderation as part of a balanced diet.
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Sesame oil: a source of monounsaturated or polyunsaturated fats, stable at high temperatures
Sesame oil is a popular ingredient in Asian and Middle Eastern recipes, adding a healthy dash of flavour to your cooking. It is a source of both monounsaturated and polyunsaturated fats, which are good for your heart. Sesame oil has a balanced ratio of omega-3, omega-6, and omega-9 fatty acids. Omega-3 and omega-6 are polyunsaturated, while omega-9 fatty acids are monounsaturated.
Research shows that a diet containing these healthy fats lowers your risk of developing heart disease. Some studies show that consuming sesame oil may help reduce your LDL cholesterol and triglycerides, which play a role in protecting your heart. Sesame oil is also believed to have other health benefits, like combating inflammation and protecting the skin from sun damage.
Sesame oil is a semi-drying oil with a distinctive nutty aroma and taste. It is derived from sesame seeds, which are high in protein and B vitamins. Sesame oil is approximately equal in monounsaturated fat (oleic acid, 40% of total) and polyunsaturated fat (linoleic acid, 42% of total), together accounting for 80% of the total fat content. The remaining oil content is primarily palmitic acid, a saturated fat (about 9% of the total).
Sesame oil is suitable for cooking and baking that does not require high heat. It has a relatively low smoke point, the temperature at which an oil will start to burn, and using it at high heat will change its flavour and make it bitter. Sesame oil is best used at lower heats, for example, in light frying, stir-frying, sautéing, and making omelettes. It is also commonly used in dips, sauces, dressings, and marinades, or as a finishing oil to add a nutty flavour to Asian dishes.
Sesame oil is one of the more stable natural oils, but it can still benefit from refrigeration and limited exposure to light and high temperatures during extraction, processing, and storage. This helps to minimise nutrient loss and the risk of the oil going rancid.
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Safflower oil: a healthy option, stable at high temperatures
When dieting, it is important to consider the type of cooking oil you use. While fat is an essential nutrient, not all oils are created equal. Some oils are healthier than others, and some are better suited for high-heat cooking methods.
Safflower oil is a healthy and stable option for high-temperature cooking. It is made from the safflower plant, a thistle-like plant related to the sunflower, and has been cultivated for thousands of years. Safflower oil is rich in unsaturated fatty acids, including monounsaturated and polyunsaturated fats, which are essential for the body to function properly.
There are two types of safflower oil: high-oleic and high-linoleic. High-oleic safflower oil is composed of monounsaturated fats, while high-linoleic safflower oil contains higher quantities of polyunsaturated fats. High-oleic safflower oil is the more common type and is considered a heat-stable cooking oil, making it a good option for fried foods. It has a high smoke point of about 440 to 520°F, much higher than many other oils, and a mild flavor, making it excellent for deep frying, pan frying, or baking.
On the other hand, high-linoleic safflower oil is not suitable for heating and should be reserved for cold preparations like salad dressings. It is important to note that while safflower oil offers potential health benefits, it is high in calories and low in nutrients, so it should be used sparingly and as part of a balanced diet.
Compared to other oils, the evidence supporting safflower oil as a healthy option is limited. Some studies suggest that the omega-6 fat linoleic acid, the primary component of standard safflower oil, may have negative health effects when consumed in excess. However, high-oleic safflower oil contains lower amounts of linoleic acid, so it may not have the same risks. Choosing high-oleic safflower oil over oils high in saturated fat may even help lower your risk of heart disease.
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Oils to avoid: palm oil, vegetable oils, soybean oil, corn oil, and canola oil
When choosing a cooking oil, it is important to consider the various kinds available and their different uses. While fat is an essential macronutrient, certain types can be harmful, especially in excess amounts. It is also important to consider whether the oil is still healthy after heating it during cooking. Some oils are better suited for higher heats, some for lower heat, and some shouldn't be heated at all.
Oils to avoid
Palm oil, vegetable oils, soybean oil, corn oil, and canola oil are some of the less healthy cooking oils that should be avoided or limited. These oils are high in saturated fats, which can increase cholesterol levels, a significant risk factor for heart disease. They are also more likely to become unstable at high temperatures and release harmful free radicals when they reach their smoke point.
Palm oil, for example, has been shown to be one of the most unhealthy cooking oils due to its high saturated fat content. Vegetable oils, such as soybean oil and corn oil, are also higher in saturated fat than non-tropical liquid fats. Canola oil is another oil that is high in saturated fat and should be avoided when possible.
It is worth noting that the healthiness of an oil is not just determined by its fat content but also by how it reacts to heat. These oils tend to have lower smoke points, the temperature at which they begin to break down and smoke. Using them at high temperatures can lead to the oil degrading and releasing harmful substances. Therefore, it is recommended to use oils with higher smoke points for high-heat cooking methods such as stir-frying, sautéing, or searing.
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Frequently asked questions
Some healthy cooking oils include olive oil, avocado oil, sesame oil, and safflower oil. These oils are a great way to incorporate healthy fats into your meals and can withstand higher temperatures.
Some unhealthy cooking oils to avoid include soybean, corn, and canola oil. Palm and vegetable oils may also be harmful if used too often. These oils are high in saturated fats, which can increase cholesterol levels.
Avocado oil has a higher smoke point than olive oil, so it is a better option for high-heat cooking methods such as stir-frying, sautéing, or searing.
Extra-virgin olive oil is considered the healthiest type of olive oil as it is extracted without using high heat or chemicals, preserving its naturally occurring phenols, which have anti-inflammatory properties.
Cooking oils should be stored in a cool, dark, and dry place, preferably in dark or opaque containers to protect them from light. Oils should be used within 30 to 60 days of opening and replaced if they smell bitter or rancid. Additionally, buy oil in smaller containers if you don't use it frequently to ensure freshness.
