Not All Oils Are Created Equal!
There’s a lot of confusion about which oils to use for cooking and health benefits. Let’s clear up some confusion and take a closer look at a few popular oils.
High-Heat Oils (Great for frying, sautéing, and cooking at higher temperatures)
Avocado Oil: Avocado oil is packed with heart-healthy monounsaturated fats (only 1.6 grams of saturated fat per tablespoon) and boasts a high smoke point of 375–400°F. It’s a neutral-flavored, minimally processed oil with no chemical additives, unlike refined vegetable or canola oil. Its biggest downside is cost, but it’s a great option for high-heat cooking.
Coconut Oil: Coconut oil contains about 90% saturated fat, which is higher than butter (64%), beef fat (40%), and lard (40%). While it can raise LDL cholesterol (which can increase the risk of heart disease), it also boosts HDL cholesterol thanks to its lauric acid (a 12-carbon atom saturated fat). In addition, coconut oil contains antioxidants, making it a health-conscious choice when used in moderation.
Medium-Heat Oils (Ideal for sautéing, stir-frying, or light frying)
Sesame Oil: Sesame oil is cold-pressed and rich in flavor, making it perfect for finishing dishes or sautéing. It has a low-to-medium smoke point of 350–410°F, so it’s not ideal for high-heat frying. However, it’s full of omega-6 fatty acids, so it should be used in moderation. It also contains antioxidants and has anti-inflammatory properties.
Walnut Oil: Walnut oil, with its rich, nutty flavor, has a smoke point of 320°F, making it best suited for low-heat applications like baking, dressings, and marinades. It’s high in ALA (omega-3 fatty acids), which is beneficial for heart health. Walnut oil also contains ellagic acid, a compound that is thought to have anti-cancer properties, and provides vitamins like B, E, and minerals like calcium and iron.
Low-Heat Oils (Best used for drizzling, dressings, or raw applications)
Flaxseed Oil: Flaxseed oil is an excellent source of omega-3 fatty acids, crucial for reducing inflammation and balancing cholesterol. However, it is very sensitive to heat and oxidizes quickly, which is why it should be stored in dark, cool places and used in small amounts. Best used as a drizzle or in dressings rather than cooking.
Grape Seed Oil: Grape seed oil is rich in antioxidants and vitamin E, offering anti-inflammatory benefits and improving insulin sensitivity. It’s cold-pressed and has a high content of polyunsaturated fats, making it best suited for low-heat cooking or as a finishing oil.
General Tips for Choosing Oils:
Skip Trans Fats! Trans fats (or partially hydrogenated oils) raise bad cholesterol, lower good cholesterol, and increase inflammation. Avoid oils with partially hydrogenated fats, as they are extracted with industrial chemicals like hexane.
Choose Cold-Pressed Oils: Cold-pressed oils are mechanically extracted using pressure, preserving their nutritional content. On the other hand, refined oils are subjected to high temperatures and chemical processing, which depletes their nutritional value.
Avoid Refined Oils: Refined oils (such as canola or vegetable oil) are chemically processed and lose essential nutrients. They are often extracted using toxic solvents like hexane and are not recommended for your health.
Stay Away from Peanut Oil: Peanut oil contains aflatoxins and has a high level of omega-6 fatty acids, which can promote inflammation. It also oxidizes quickly, leading to rancidity, and has been linked to the hardening of arteries due to its lectin content.
Use Glass, Not Plastic: Store oils in dark glass bottles, as this prevents oxidation from light. Plastic bottles can leach harmful chemicals and are harmful to the environment.
Avoid High-Heat with Omega-3 Oils: Oils like flaxseed oil are easily oxidized, so reserve them for cold dishes or dressings, not for high-heat cooking.
Aim for a Balanced Omega-3 to Omega-6 Ratio: Ideally, aim for a 1:2 omega-3 to omega-6 ratio. A higher omega-6 intake can cause inflammation, while omega-3s help with vitamin absorption, energy storage, and inflammation control.
Store Oils Properly: Keep oils in the fridge to keep them dark and cool. This will help preserve their quality and prevent them from going rancid too quickly.
