The Healthiest Cooking Oils (And Which Ones To Avoid)

When it comes to cooking, we all want to opt for the healthiest possible option. But with so many types of oils available, we know it can be challenging to determine which one is best for you. 

By understanding which cooking oils are healthy and which ones to avoid, you can make more informed decisions when creating delicious meals for yourself and your family.

What are the different types of cooking oil?

• Extra Virgin Olive Oil: Olive oil has a high monounsaturated fat content and can help reduce bad cholesterol levels. Its antioxidant properties protect the body from cell damage. It is important to choose reputable brands from Greece, Spain, or Italy as many commercial grocery store brands aren't pure. 
• Avocado Oil: A great source of heart-healthy fats, including oleic acid and antioxidants. It is also known to be high in vitamin E and has anti-inflammatory properties that can help reduce the symptoms of arthritis. 
• Coconut Oil: Boosts immunity and metabolism. It is naturally antibacterial and antifungal. Coconut oil is also high in lauric acid, which helps to increase healthy cholesterol levels. Despite its high saturated fat content, it isn't commonly associated with worse heart health. 
• Sesame Oil: Naturally, is a rich source of vitamins A and E. It is also known to have anti-inflammatory effects, helping to reduce pain associated with arthritis and other joint conditions. Sesame oil has a bold, rich flavour, and is one of the less problematic "seed oils" when used in moderation for Asian-inspired cooking. 
• Canola Oil: Has low saturated fat content. It has a high smoke point, so it can be used for deep frying at high temperatures without readily breaking down or releasing unhealthy fumes at higher smoke points. That being said, most of it is poorly processed (i.e., highly refined and contains remnants of industrial chemicals like hexane). Most "vegetable" oil is some blend of soybean, corn, and canola. 
• Soybean Oil: Rich in unsaturated fatty acids like omega-6s, which are typically known to have positive effects on heart health (reduced risk for heart disease and stroke, improved cognitive function, and better blood sugar control), soybean might be viewed as a healthier choice. However, it is still a highly refined oil that is associated with worse health outcomes when compared to unrefined extra-virgin olive oil. 

Each of these can be considered healthy in its own right (when used in moderation), but one stands out from the rest in terms of health benefits and delicious taste: extra virgin olive oil. 

Why do experts claim that extra virgin olive oil is "the gold standard of healthy fat?"

According to nutrition experts, extra virgin olive oil is "the gold standard of healthy fat [1].” Its high smoke point and delicious flavour make it an excellent choice for sautéing, baking, and grilling meals.

Extra virgin olive oil contains monounsaturated fats, which are beneficial for heart health, and a potent antioxidant called oleocanthal, which is linked to anti-inflammatory properties [2].

What do studies claim about extra virgin olive oil?

Studies report that extra virgin olive oil (EVOO) is rich in antioxidants and phenols that are highly beneficial to human health, such as oleuropein, caffeic acid, and tyrosol [3]. These compounds are responsible for their characteristic bitter-spicy flavour and have been shown to reduce oxidative stress, improve cardiovascular markers, and lower inflammation levels.

Further studies indicate that EVOO can protect against numerous forms of cancer due to its high content of monounsaturated fatty acids, which help maintain healthy cholesterol levels [4]. 

This oil is also particularly rich in vitamin E, a powerful antioxidant that protects cells from damage and may even help slow aging [5].

What other health benefits can EVOO give you?

In addition to its health benefits, EVOO has a distinct flavour that adds a delicious and complex taste to any dish. Its intensity varies depending on the variety used; some have notes of green apple, while others are more herbal or spicy.

Whatever flavour you choose, EVOO always enhances the flavours of dishes without overpowering them and can easily be used for baking, sautéing, and roasting food. With so many positive qualities, it is clear why extra virgin olive oil is the best choice for cooking.

Reduce Consumption of These Oils

• Canola Oil: Despite its reputation as a healthy oil, canola oil is highly processed and has a high content of Omega-6 fatty acids, which can contribute to inflammation within your body.
• Soybean Oil: Another oil high in Omega-6 fatty acids, soybean oil has been linked to increased systemic inflammation and other health issues.

While these oils are considered healthy, refined vegetable oils such as soybean, corn, and sunflower could risk your health.

What are the adverse effects of refined or processed oils?

Excess intake of omega-6 polyunsaturated fats from refined vegetable oils can contribute to systemic inflammation in those who don't consume enough omega-3 fatty acids. It should also be noted that these oils are highly processed/refined and often with solvents like hexane which could potentially have toxic effects on our bodies.

A research study found a positive correlation between increased consumption of omega-6 polyunsaturated fatty acids and markers like C-reactive protein. The study concluded that individuals who consume low omega-3 fatty acids, such as fish oil, should be mindful of their intake of these vegetable oils to reduce inflammation [6].

Additionally, a study that explored the potential risks associated with hexane solvents used in refined vegetable oil production found that high concentrations of hexane could cause several adverse effects, including central nervous system toxicity, reproductive toxicity, irritation of the eyes and skin, and even embryotoxicity [7].

The next time you head to the grocery store, consider whether you are choosing wisely when it comes to the refined vegetable oils you consume. Now that you know the potential dangers of refined vegetable oils, it's time to look for healthier alternatives like extra virgin olive oil.

Why should you choose extra virgin olive oil?

Extra virgin olive oil is undoubtedly the best cooking oil for every occasion! From salads and dressings to stir-fries and savoury dishes, it's a healthy and flavorful choice. Not only is it an excellent source of healthy fats and antioxidants, but it also has a unique flavour that can enhance the taste of any dish. 

With its versatility and unparalleled health benefits, extra virgin olive oil is truly the top option when it comes to cooking oils.

So, go ahead and ditch those processed alternatives - you'll be doing your health a favour while adding some deliciousness to your recipes!