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It's hard to imagine a kitchen without cooking oils. They are essential for frying, sautéing, baking, and even dressing salads. However, not all cooking oils are created equal. Poorly processed oils or those containing harmful ingredients can contribute to inflammation and chronic diseases, especially when consumed excessively or improperly.
Healthy cooking oils don’t just enhance flavour, they also provide essential fats, vitamins, and antioxidants to support overall health. When choosing the right oil, key factors to consider include:
The smoke point, or the temperature at which an oil starts to break down and produce harmful compounds.
Oils rich in monounsaturated and polyunsaturated fats support heart health, while trans fats should be avoided.
Processing matters; unrefined oils retain more nutrients and flavour, while refined oils have a longer shelf life and higher smoke points.
Let’s find out which are the healthiest cooking oils available, learn about their nutritional benefits and uses, and how to choose the ones for your different needs.
Extra Virgin Olive Oil: The Gold Standard
Globally considered the gold standard of healthy cooking oils, olive oil provides a distinctive texture and flavour to food. It has versatile usage in cooking, baking, and dressing, making it one of the most popular cooking oils around the world.
Olive oil’s high monounsaturated fat (Oleic acid) content and heart-health benefits are well-researched. They feature a high antioxidant content, including vitamin E and other antioxidant compounds such as oleocanthal and oleuropein. Due to this, olive oil has been known to lower the risk of cardiovascular diseases by helping reduce bad cholesterol (LDL) while maintaining or increasing good cholesterol (HDL).
Extra virgin olive oil (EVOO) is often recommended to maximise olive oil’s health benefits. It is the name given to unrefined olive oil of the highest quality. Made by cold-pressing olives without using chemicals or solvents, extra virgin olive oil can be used in salad dressings, roasted vegetables, or added to soups and pasta. Ideal for light sautéing, it's not particularly suited to high-heat cooking due to its lower smoke point.
Experience the health benefits of cooking with a premium selection of olive oil.
Virgin Coconut Oil: A Versatile Choice
Unlike most other cooking oils, Coconut oil is rich in medium-chain triglycerides (MCTs), which the body quickly converts into energy without storing as fat. Studies suggest that MCTs may support metabolism, brain function, and energy levels. Additionally, coconut oil may benefit digestion and immune health due to its antimicrobial properties.
Suggested uses in cooking: Coconut oil has a high smoke point (about 350°F for unrefined and up to 400°F for refined), and unlike some oils that degrade at high temperatures, it is relatively resistant to oxidation, which reduces the risk of forming harmful compounds upon heating. These properties make Coconut oil a great choice for sautéing, frying, and baking.
Concerns About Saturated Fat: High saturated fat content in Coconut oil often sparks debates among nutritionists. Some experts suggest it can help increase HDL (good) cholesterol, while many warn that it can potentially affect cardiac health by increasing LDL (bad) cholesterol. The sensible way to use it would be to do so in moderation. One way is to use coconut oil as part of a balanced diet along with other heart-healthy oils such as olive or avocado oil.
For premium coconut oil options, check out our selection of coconut oil or ghee products.
Avocado Oil: Heart Healthy Monosaturated Fats
Many chefs and cooking enthusiasts simply love Avocado oil, thanks to its mild, neutral flavour that blends seamlessly into a variety of dishes. Here are the key benefits of this super-oil.
Health & wellness: It’s packed with heart-healthy monounsaturated fats and is known to support overall cardiovascular wellness by helping to reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL). It’s also rich in antioxidants like lutein, which benefits eye health, and vitamin E, which helps maintain skin health and immune function.
High Smoke Point & Versatile Usage: The high smoke point of avocado oil (around 480-520°F) makes it great for high-heat cooking methods such as grilling, frying, roasting, and sautéing. Avocado oil remains stable even under intense heat, preventing the formation of harmful compounds.
You can also use it for salad dressings, marinades, or drizzling over roasted vegetables. It’s also an effective alternative to butter for spreading on toast or mixing with dips like guacamole.
Allergy Considerations: In certain cases, avocado oil may cause reactions in individuals with avocado allergies. If you’re sensitive to avocados or have any doubts, consult a healthcare professional before adding avocado oil to your diet.
Sesame Oil: Flavorful and Nutritious
Prized for its rich flavour and impressive nutritional benefits, sesame oil is a staple in many kitchens. It is an excellent source of vitamin E, a powerful antioxidant that helps protect cell damage and supports skin and immune health. Additionally, sesame oil contains sesamol and sesamin, compounds known for their anti-inflammatory and heart-protective properties.
Asian & Middle Eastern Cuisine
Sesame oil is widely used in Asian and Middle Eastern cooking, adding texture and aroma to stir-fries, marinades, dressings, and sauces. The distinctive nutty flavour of sesame oil enhances the taste of many dishes, including noodle bowls, sautéed greens, and grilled meats.
Light vs. Dark Sesame Oil
Light sesame oil is made from raw sesame seeds, has a mild flavour and a higher smoke point, making it suitable for sautéing, frying, and roasting. Dark or toasted sesame oil has a stronger, nuttier taste and is more effective as a finishing oil for dressings, sauces, and stir-fries.
For top quality sesame oil options, explore our wide selection.
Grapeseed Oil: A Heart-Healthy Option
Grapeseed oil is favoured by health-conscious chefs due to its high polyunsaturated fat content and antioxidant properties. It is rich in omega-6 fatty acids and vitamin E, both of which help reduce inflammation and prevent oxidative damage to cells. Being a by-product of winemaking, grapeseed oil can be produced in a more sustainable way than some other oils.
How Does Grapeseed Oil Benefit Heart Health?
Polyunsaturated fats in grapeseed oil may improve cardiovascular health by helping lower bad cholesterol (LDL) and support good cholesterol (HDL). Vitamin E contributes to heart health too by helping prevent possible artery damage and inflammation due to oxidative stress.
However, it’s best to use grapeseed oil in moderation while balancing it with omega-3 fatty acids in the diet, since omega-6 fatty acids may contribute to inflammation if consumed excessively.
Is Grapeseed Oil Good for Frying or Baking?
Grapeseed oil is a great choice for baking as its neutral flavour does not overpower the flavour of dishes. It provides a light and versatile option, whether you're making crispy roasted vegetables or moist baked goods. Grapeseed oil has a high smoke point (around 420°F), which makes it ideal for frying, roasting, and sautéing.
Pick a high-quality grapeseed oil from the Maison Orphée’s selection at Healthy Planet Canada!
Tips for Choosing and Storing Cooking Oils
By selecting high-quality oils and storing them properly, you can ensure better flavour, longer shelf life, and optimum health benefits in your cooking!
Look for labels that say "cold-pressed," "expeller-pressed," or "unrefined," as these oils retain more nutrients and natural flavours.
Pure oils should contain only one ingredient—avoid those with additives or blends unless specifically desired.
Oils packaged in dark glass or opaque containers are better protected from light, maintaining quality over time.
Go for oils with higher monounsaturated and polyunsaturated fats (like olive, avocado, or grapeseed oil) and limit those high in unhealthy trans fats.
How To Store Oils to Maintain Freshness
Store oils in a cool, dark place, such as a pantry or cupboard, away from direct sunlight and heat sources like stoves.
Exposure to air can cause oils to oxidize and become rancid. Always keep the lid tightly closed when not in use.
More delicate oils, such as flaxseed, walnut, or hemp oil, should be refrigerated to extend shelf life.
If an oil develops a bitter, musty, or off smell, it may have gone rancid and should be discarded.
Your Guide to Healthier Cooking
Whether you're looking to improve cooking versatility, support heart health, or boost antioxidants in your food, choosing a healthy cooking oil is the simplest way to enhance the flavour and nutritional value of your meals.
- Heart Health: Olive oil and avocado oil are rich in monounsaturated fats, which help lower bad cholesterol (LDL) and reduce inflammation.
- High-Heat Cooking: Avocado oil, coconut oil, and grapeseed oil have high smoke points, making them great for frying, roasting, and sautéing.
- Antioxidant Boost: Sesame oil and olive oil contain polyphenols and vitamin E, which help combat oxidative stress.
- Weight Management & Energy: Coconut oil provides medium-chain triglycerides (MCTs), which may support metabolism and energy production.
Check out Healthy Planet’s selection of nutritious cooking oils to find the best fit for your kitchen and lifestyle!
