Healthy Cooking Oils + How to Choose the Healthiest Oil

The healthiest oil to use for each type of cooking and the most healthy cooking oils to keep on hand in your kitchen.

Healthy Cooking Oils + How to Choose the Healthiest Oil

There is a lot of false information regarding fats and oils out there, but people continue to ask me, "What are good cooking oils I can use?" or "which cooking oils should I stay away from?"

For example, you can hear one day that coconut oil is the BEST oil and that you should consume it in large quantities, and the next that it is actually harmful to your health.

There is so much conflicting information out there, and it is quite confusing.

I wanted to finally set the record straight and inform you of what is and is not healthy.

We'll go through all the information you need to feel comfortable in the kitchen. You'll be able to fill your kitchen with the healthiest cooking oils and discover which oil to use when.

What Cooking Oils Should I Avoid?

So let's begin with the cooking fats you should steer clear of. You can then examine your pantry and throw away any items that might be hiding there. Additionally, this will make room for better oils to replace them.

Initially, you should search for anything that contains the word "hydrogenated." These are the problematic fats that will harm your body the most.

The government forbade businesses from producing partly hydrogenated oils beginning in 2018. These are the oils that a lot of fast food restaurants and restaurants used to use to fry their food. Additionally, they can be found in many packaged and processed meals, including chips and snack items.

These partially hydrogenated oils were one of the biggest sources of the most harmful trans fat. Fortunately, it's becoming increasingly difficult to find anything made with these oils.

However, completely hydrogenated oils are still available.

Manufacturers can convert liquid fats like vegetable oil, soybean oil, corn oil, and cottonseed oil into solid fats at room temperature by adding hydrogen to the liquid fat.

The procedure produces harmful saturated fat but also gives the oils a more stable and extended shelf life.

Avoid using these kinds of hydrogenated oils, especially in large quantities. And instead, decide to fill your cupboard with nutritious oils that will also offer a ton of nutritional advantages.

To be clear, you CAN add a lot of solid state oils and fats to your meals without compromising their nutritional value. The best oils to keep on hand in your kitchen are listed below.

The Healthiest Cooking Oils:

Let's first take a brief moment to discuss the smoking point.

The temperature at which an oil will begin to burn and emit smoke is known as the "smoke point" of that particular oil. In addition to impacting flavor, exposure to heat can lead to oxidation and the breakdown of nutrients.

You can find the smoke point for each oil in the list below; this is the highest temperature you should use when using that particular oil in a recipe.

Extra virgin olive oil:

The Mediterranean diet, which is known for being heart-healthy, includes olive oil as a mainstay. And many of us frequently use it to drizzle on salads, spaghetti, and bread. But first, some additional information on olive oil and how to pick the best kind.

First, extra virgin olive oil is the highest grade, and virgin olive oil refers to oil that has been extracted without the use of chemicals. Antioxidants and polyphenols found in extra-virgin olive oil may help reduce inflammation.

Due to its increased concentration of heart-healthy monounsaturated fats, olive oil is fantastic for cardiovascular health. Additionally, monounsaturated fat can help lower your LDL ("bad") cholesterol levels and perhaps raise HDL ("good") cholesterol, which lowers your chance of developing heart disease.

Olive oil can be used for sautéed foods and as a finishing oil, however because of its low smoke point, it shouldn't be used for cooking at high temperatures, such as those between 350 and 375 degrees Fahrenheit.

Choose 100% Italian, Greek, or Californian olive oil, and make sure it comes in a dark green bottle, and make sure it is of high quality. (Did you know that one of the most frequently faked goods ever is olive oil?)

Coconut Oil:

Medium-chain triglycerides, a form of naturally occurring saturated fat, are abundant in coconut oil. They are a fantastic source of energy AND could promote fat loss when consumed.

Furthermore, despite the fact that saturated fats have long had a poor reputation, there have been a lot more research discussing this particular form of naturally occurring fat.

But like anything else, saturated fats are entirely OK when consumed in moderation; in fact, our bodies require a tiny quantity of them.

And because it has a higher smoke point than other saturated fats, coconut oil is typically a better oil to use when cooking at high temperatures.

Coconut oil is a fantastic oil to use while baking, especially when vegan dishes call for butter to be replaced!

It's also fantastic to grease baking dishes without using hydrogenated oils, such as muffin tins and cake pans.

Unrefined coconut oil has a smoke point of 350 degrees Fahrenheit, while refined coconut oil has a smoke point of 450 degrees Fahrenheit. Both are excellent, but refined does undergo some processing.

Avocado oil:

One of the healthiest cooking oils is avocado oil, which is high in monounsaturated fat (again, sometimes promoted as a good fat or healthy fat). When we go grocery shopping for healthy foods, we prefer to purchase a big liter of avocado oil.

Additionally, refined avocado oil has a smoke point that is around 500°F higher than other cooking oils made from plants. It is one of the most useful pantry goods as a result.

It can be used for grilling, drizzling, searing, roasting, and sautéing.

Its light, buttery flavor complements both savory and sweet dishes. Additionally, the flavor is not overpowering and is delicate. Once it's been opened, there's no need to put it in the fridge; just keep it somewhere cool and dark.

Sesame oil:

Both omega-3 and omega-6 fatty acids are abundant in sesame oil. These polyunsaturated fats are crucial to your diet and have a significant role in preventing heart disease.

Additionally, it contains sesamol and sesaminol, two antioxidants that may aid in lowering the amount of cell damage brought on by free radicals as well as preventing inflammation and disease. 

Many different meals benefit from the delightful, nutty flavor that sesame oil adds. It's a well-liked component in Asian cooking.

Unrefined sesame is best used when cooked at low to medium heat, below 350°F. It is light in color and has a nutty flavor.

Refined sesame oil has a neutral flavor, is lightly processed, and is ideal for deep-frying or stir-frying up to 400°F. It works well for roasting Asian-inspired vegetables as well.

Organic Grass-Fed Ghee:

Ghee is clarified butter, not officially an oil. But I'll still bring it up because it's a fantastic alternative for cooking as well.

Butter is melted, the fat is skimmed off to save it, and the remaining liquid is discarded to create ghee. It is, in essence, butter's BEST component.

It contains a lot of beneficial fat-soluble vitamins, including vitamins A, D, E, and K. These vitamins are crucial for supporting bone health, cognitive health, and immune system support.

Think stir-fry! Ghee is ideal for high heat cooking since it won't break down into free radicals like other oils when cooking at high heats, up to roughly 475°F.

How to choose the Healthiest Oils for Different Cooking Methods

Best Oils for Baking:

Coconut oil is the best oil for baking and greasing baking pans because it is solid at room temperature.

Best Oils for Sautéing:

Coconut oil, avocado oil, and sesame oil are your best choices, depending on what you are sautéing.

Coconut oil and sesame oil are fantastic with foods with an Asian influence, while avocado oil is an excellent neutral oil for sautéing.

In meals like this Korean BBQ Bowl or this Thai basil stir fry, I adore using coconut oil. Additionally, sesame oil is ideal for more Chinese-influenced recipes like teriyaki chicken and fried rice.

Best Oils for Roasting:

Due to its high smoke point, avocado oil is a fantastic choice for roasting because it is a high heat type of cooking (often around 400°F).

Roasting is a fantastic and incredibly hands-off method of cooking, especially when it comes to vegetables. I have a whole guide on how to roast vegetables if you haven't before, and I really suggest using avocado oil.

Best Oils for Grilling:

Similar to roasting, grilling involves high heat, so ghee or avocado oil are excellent choices.

Take a fresh paper towel or kitchen towel and roll it tightly before dipping it in ghee or avocado oil for grilling. After that, lightly coat the grill grates with your oil using tongs to hold the cloth to prevent sticking while you cook.

Best Oil for Garnishing + Finishing:

Currently, some oils with low smoke points work better as salad dressings and dish finishes. They produce excellent sauces and marinades without the need for heat.

The healthiest oils to use when cooking without heat are listed below.

Healthy Oils to Have on Hand, but NOT for Cooking with…

Sweet Almond Oil:

The fact that unrefined almond oil is a good source of the antioxidant vitamin E, which shields cells from free radicals, makes it a perfect oil to keep on hand as a finishing oil even if it is a somewhat fragile oil that can't sustain very high cooking temperatures.

It works well to make a simple vinaigrette for a salad or to drizzle over some roasted veggies to finish them. Or you can use it to make a simple pasta topping by drizzling it over cooked noodles.

With incredible moisturizing qualities for your hair, skin, and nails, sweet almond oil is a fantastic oil to keep on hand for your beauty routine as well.

Flaxseed oil:

Omega-3 fatty acids, notably alpha-linolenic acid, are abundant in flaxseed oil (also called ALA). Because your body cannot create omega-3 polyunsaturated fats on its own, they are a crucial complement to any diet.

Additionally, flax oil has been demonstrated to provide a number of health advantages, including improved regularity, increased cognitive function, and lowered blood pressure, even if it shouldn't be cooked above 225°F. Use it in salads or even add a tablespoon to your smoothie for a potent heart and brain stimulant as easy ways to get this great oil into your diet.

It's a fantastic oil for seasoning cast iron cookware as well. High heat transforms flaxseed oil into a long-lasting flavor coating that other oils lack.

My suggestion would be avocado oil if you're searching for the BEST all-purpose go-to oil for your cupboard.