What Are The Healthiest Oils To Cook With

Home cooks have plenty of options when it comes to choosing the healthiest oils to cook with. However, most healthy cooking oils are less popular than olive oil and avocado oil. Therefore, home cooks have no idea what they are missing out on. In this blog post, we will share some of the healthiest oils to cook with. These oils not only promote good health but control cholesterol levels as well. So, without further delay, let's explore the healthiest cooking oils.

Best Oils to Cook With 

The quest to living healthy has led many people to look for the best oils to cook with. That is why we have shared the 6 best cooking oils that promote good cholesterols and reduce saturated fats. 

Olive Oil 

Nutrition and health experts agree that the healthiest oil to cook with is olive oil as long as it's "extra virgin." The label "extra virgin" confirms that olive oil has not been refined and overly processed. Otherwise, olive oil will lose its high concentration of monounsaturated fats, which is a good source of fat for the body. 

Olive oil has a low smoke point than other oils; therefore, it's best for low and medium-heat cooking. Moreover, many studies have found olive oil to be the healthiest oil for the heart as it reduces the risk of stroke and other heart diseases.  

One thing to keep in mind is that not all olive oils labeled "extra virgin" actually follow the guideline. In 2015 National Consumers League tested 11 bottles of extra virgin oil, and 6 failed to meet the standards. Check this list of extra virgin oil brands that met the criteria in this test so you know your choices while shopping.

Coconut Oil 

Depending on who you ask, coconut oils are a topic of debate among dieticians and health experts. Coconut oil is rich in saturated fat, which is linked to various diseases. Not everyone agrees that such a high concentration of saturated fat is a no-go for cooking. However, the American Heart Association argues that replacing saturated fat with unsaturated can positively approach healthy eating. On the other hand, some studies point out that not all saturated fats are bad for consumption. 

Regardless of which side you are on, the debate over coconut oil will continue for years until research makes a groundbreaking discovery. While coconut oil has a high concentration of saturated fat, it's still one of the healthiest oil to cook with if consumed in moderation. 

Chef pouring oil on vegetables

Canola Oil

Canola oil is derived from rapeseed, a flowering plant, and contains a decent amount of monounsaturated and polyunsaturated fats out of all the vegetable oils. It has a high smoke point, making it ideal for high-heat cooking and the healthiest oil to cook with. However, Canola oil is highly processed in the United States, meaning its nutrient value is lost during processing. On the other hand, some sellers offer canola oil, but it's hard to find it in its purest form. 

Avacado Oil

One of the most expensive and healthiest oils to cook with is Avacado oil. The high price tag for this magnificent cooking oil is because it's unrefined like extra virgin olive oil. Moreover, Avacado oil lacks flavour, making it an ideal oil for high-heat cooking as its smoke point is high. On the other hand, Avacado oil contains vitamin E and is excellent for minimizing heart diseases. The only downside of this oil is that it's expensive and out of reach for Americans with a limited budget.

Vegetable Oil

The term "vegetable oil" refers to any oil made from plants, and its health benefits depend on its plant sources. Generally, vegetable oils are made from a blend of canola, corn, soybean, safflower, palm, and sunflower oils. However, most fitness experts advise against using canola oil and claim olive oil to be a better substitute. Though vegetable oil isn't necessarily bad, it not the healthiest oil to cook with when compared to olive oil. 

Regardless of the plant source, vegetable oils are highly processed and refined, meaning they lack flavour and nutrients. Processed oils are not considered the healthiest oils to cook with because they have been pushed past their heat tolerance and have become rancid. 

Sunflower Oil 

High in vitamin E and lacks strong flavour, sunflower oil is the best substitute for avocado oil minus the missing beneficial properties of avocado. Sunflower oil is healthy cooking oil, and its best part is that it's not too expensive. A mere one tablespoon of sunflower oil contains 28% of a person's daily nutrient intake. However, sunflower oil is rich in omega 6 fatty acid, which is pro-inflammatory. Therefore, consuming too many omega 6s without balancing out with omega 3 fatty acids could cause excessive inflammation. 

Oil in a pan

The Bottom Line 

Finding the healthiest oil to cook with is an excellent start to healthy living. Cooking oils play a significant role in our food, and avoiding oil is impossible. Instead of using harmful cooking oil that can lead to several heart diseases and other problems, it's best to consume healthy cooking oils to protect yourself from illness. Moreover, some of the healthiest cooking oils are relatively expensive, but there are alternatives to those oils. Regardless of your financial condition, you should spare some money for consuming the healthiest oils for cooking because health is wealth, and compromising on cooking oils can lead to health issues and heavy hospital bills.