Best and Worst Cooking Oils

Not all cooking oils are the same. If you choose a cooking oil just based on the price, you need to read this article. A lot of cooking oils taste the same, but there are actually huge variations between them in terms of their nutrition profile, flavor, and smoke point. Which oil(s) you’re using to cook with can actually have a big impact on your health! In this blog we’ll explain everything you need to know about choosing a healthy cooking oil.

Things to Consider

You might not think that there’s much difference between different types of cooking oil, but the truth is, they can vary a lot in terms of nutrition and flavor. The type of fat in an oil also determines its smoke point. Smoke point is the temperature at which an oil starts to smoke and break down. When this happens, the oil produces harmful compounds that can be damaging to your health.

Generally speaking, you want to choose an oil with a high smoke point for cooking. This means that it can withstand higher temperatures without breaking down. Oils with a lower smoke point are better suited for dressings or low-heat cooking methods like sautéing.

Some common cooking oils and their smoke points include:

– Avocado oil: 375°F

– Canola oil: 400°F

– Olive oil: 350°F

– Sesame oil: 350°F

– Vegetable oil: 400–450°F

When it comes to nutrition, the type of fat in an oil is more important than anything else. There are two main types of fat – saturated and unsaturated. Saturated fats are solid at room temperature and are found in things like butter, coconut oil, and lard. Unsaturated fats are liquid at room temperature and include oils like olive oil, canola oil, and vegetable oils.

Saturated fats are not good for your health. They can raise your cholesterol levels and increase your risk of heart disease. Unsaturated fats, on the other hand, are good for your health. They can help lower your cholesterol levels and reduce your risk of heart disease.

When choosing a healthy cooking oil, you want to look for one that is high in unsaturated fats and low in saturated fats. Some good examples include olive oil, canola oil, and vegetable oils. These oils will help to keep your cholesterol levels down and reduce your risk of heart disease.

So, when you’re at the store next time, take a closer look at the nutrition labels on different types of cooking oil. Choose an oil that is high in unsaturated fat and has a smoke point that is appropriate for the type of cooking you’ll be doing. This will help you to make a healthier choice for your family. 

Best Cooking Oils

When it comes to nutrition, what you put into your body is just as important as how much you eat. In other words, quality over quantity. The same goes for cooking oils. While olive oil has been a staple in the Mediterranean diet for centuries, recent studies have shown that avocado oil might be even better for your heart. Avocado oil is high in monounsaturated fats and vitamin E, both of which have been linked with a lower risk of heart disease. So, if you’re looking to incorporate a healthy oil into your diet, avocado oil is a great option.

Another heart-healthy cooking oil is sesame oil. Sesame oil contains lignans, plant compounds that can help lower cholesterol levels. Plus, the antioxidants in sesame oil can help protect against oxidative damage, which is thought to contribute to heart disease. If you’re not sure how to use sesame oil in your cooking, try it in this recipe for Asian-style roasted Brussels sprouts.

Flaxseed oil is another good option for those looking for a healthy cooking oil. Flaxseed oil is a good source of omega-three fatty acids, which have been linked with a lower risk of heart disease. You can use flaxseed oil in place of other oils in baking or cooking, or you can add it to smoothies or salad dressings for an extra boost of nutrition.

Finally, walnut oil is a healthy option for those looking to improve their cholesterol levels. Walnut oil is rich in polyunsaturated fats, which can help reduce inflammation and improve cholesterol levels. Plus, the antioxidants in walnut oil may help protect against oxidative damage. If you’re not sure how to use walnut oil, try it in this recipe for roasted sweet potatoes with rosemary-walnut pesto.

So, there you have it! A list of some of the best cooking oils for heart health. Be sure to incorporate these healthy ingredients into your diet and enjoy the benefits!

Honorable mentions: canola, grapeseed, sunflower, and safflower. These are also pretty good for you! Give them a try if you’re curious.

Worst Cooking Oils

Partially hydrogenated oils are created when manufacturers add hydrogen to liquid vegetable oils to make them more solid. This process also creates trans fats. Trans fats increase your ‘bad’ LDL cholesterol and decrease your ‘good’ HDL cholesterol. They also contribute to inflammation, which is a risk factor for heart disease. While the FDA has banned trans fats from being added to foods, some companies are still using them in small amounts. You can avoid these by checking the nutrition label for ‘partially hydrogenated vegetable oil’. When it comes to cooking, it’s best to avoid all oils that have been partially hydrogenated.

Coconut oil has become a popular alternative to other cooking oils in recent years. But despite its trendy status, coconut oil is not a healthy choice. Coconut oil is high in saturated fat, which can raise your ‘bad’ LDL cholesterol and increase your risk of heart disease.

Palm oil is another type of oil that has been getting attention lately. Like coconut oil, palm oil is high in saturated fat. And while it doesn’t have the same effect on cholesterol levels, it does contribute to inflammation. So if you’re trying to avoid inflammatory foods, palm oil is one to watch out for.

These are just some of the worst cooking oils that you should avoid. When it comes to choosing a healthy cooking oil, stick with unsaturated options like the ones we talk about above. And always check the nutrition label to make sure you’re not consuming any partially hydrogenated oils.

Key Takeaways

The next time you’re at the grocery store, don’t be so quick to reach for that bottle of vegetable oil. Cooking oils are more complex than they seem, and a good or bad cooking oil can change the healthfulness of your meal. Always consider the smoke point of your cooking oil and if it is primarily saturated (bad) or unsaturated (good) fats. The good news is, there are plenty of healthy cooking oils to choose from that will add a variety of different flavors to your food!

When it comes to fat, there’s a lot of misinformation out there. Healthy fats (including those that are in cooking oils) are an important part of a healthy diet. Check out our other articles to learn more!