What is the healthiest cooking oil? | Corewell Health

Nothing adds more flavor or texture to a dish than a good cooking oil.

These added oils can improve lubricity and crispiness, as well as mouthfeel and absorption of fat-soluble nutrients.

But it’s not just about the type of oil. Your storage and cooking methods, as well as the amount of oil used, can all affect the health benefits.

Even the food manufacturer’s processing methods will shape the nutritional value.

Petroleum processes and storage

Cooking oils are given grades based on the method of extraction.

Processors extract unrefined extra virgin oils by physical methods, such as pressing or heating without chemicals. This prevents the loss of nutrients.

Cold-pressed oil extraction is similar, but is performed at lower temperatures to prevent oil damage and nutrient loss.

Grinding the seeds at high temperatures and then treating them with chemicals and deodorants to remove off-flavors produces refined oils. If it doesn’t say “virgin” or “extra virgin” on the label, an oil is probably refined.

Expeller-pressed options do not use chemical extractors, but apply heat, bleaches, and deodorizers during processing. This method generates a better yield with a higher smoke point and lower cost, but it also destroys many beneficial nutrients. Excess heat during processing can cause the oil to oxidize and turn rancid.

When storing oils at home, remember that heat, light and air are the enemies of oil. Store cooking oil in a sealed dark glass or stainless steel container. Then place it in a cool, dark place, not above the stove.

Let’s break down some of the most popular cooking oils.

Olive oil

Extra virgin olive oil can have a fruity, bitter, and pungent flavor. Avoid oils that taste rancid, vinegary or metallic.

Extra virgin olive oil may help reduce the risk of developing heart disease, Parkinson’s disease, and Alzheimer’s disease. It may also help reduce the risk of breast cancer and colorectal cancer, as well as improve blood sugar levels.

Olive oil’s monounsaturated oleic acid and high polyphenol content — the latter giving it a peppery, bitter flavor — offer health benefits.

Look for extra virgin options packaged in dark glass, with a harvest date within the last 15 months. The color of the oil does not determine the quality. Buy only the amount you will use within eight to ten weeks.

Olive oil can be replaced by other vegetable oils in cooking and baking.

Some people may be concerned about oil burning at higher temperatures, but the higher polyphenols in virgin options prevent this from happening. You can cook with olive oil at higher temperatures.

For extra virgin olive oil, the typical smoke point — the temperature at which it smokes or burns — is 383 F.

That said, heat depletes many of the beneficial polyphenols. To preserve them, use a lower temperature when cooking or simply add the oil later in the cooking process.

You can also add olive oil to your dish after cooking. Many people prefer to drizzle it over a salad or other dish as a dressing.

Refined olive oils won’t have high polyphenol benefits, but they do offer a higher smoke point and smoother flavor.

Avocado oil

Extracted from avocado pulp, this oil has a pleasant mushroom flavor with a buttery, herbaceous aroma. (You should avoid oils that smell rancid or musty.)

Avocado oil contains heart-healthy monounsaturated and polyunsaturated oils, such as oleic acid. It also provides beta-sitosterol, which can help lower cholesterol levels and prostate health, and it contains lutein for eye health. Used topically, it can provide vitamin E for skin health.

The smoke point is higher for the extra virgin options, with a range of 375-400 F. Use it for sautéing, grilling, roasting, or in salad dressings.

Keep in mind that avocado oil is more expensive than other oils. It should be green in color and a bit hazy for the less fancy option. Refined oil appears more yellow and clear.

Only buy what you will use in a few months, because avocado oil oxidizes with heat, and with exposure to air, it spoils. Also be sure to look at the production date of the oil, as you will want the most recent version available.

Canola oil

Canola oil comes from a genetically modified plant called rapeseed. It has a neutral flavor.

This oil is rich in monounsaturated fats, as well as omega-3 polyunsaturated fats. When replaced with saturated fats in the diet, canola oil may help lower LDL cholesterol — the bad kind — and reduce your risk of heart disease.

With a smoke point of 460 F, you can use canola oil for baking, sautéing, grilling, or making salad dressings. And although it is less expensive, it is also a highly refined oil.

coconut oil

Unrefined coconut oil – virgin, cold pressed – adds a distinct coconut flavor. Refined versions have a more neutral flavor.

Cold-pressed virgin coconut oil contains high levels of medium-chain triglycerides, a saturated fat. Refined coconut oils have even higher levels of medium chain triglycerides.

Research on medium-chain triglycerides shows promise in the treatment of Alzheimer’s disease and epilepsy. It may also help with weight loss and fat malabsorption, but the jury is still out on that.

Given its high saturated fat content, experts fear it may raise LDL cholesterol and increase the risk of heart disease.

The smoke point of coconut oil is 350 F, so it’s best used for cooking or cooking at that temperature. It solidifies when cold or at room temperature. Substitute it for butter in recipes to change the flavor, or make it dairy- or plant-based free.

Virgin coconut oil options deliver the strongest coconut flavor at the lowest smoke point. For higher cooking temperatures or a more neutral flavor, look for a refined version.

Corn, soy and vegetable oil

Vegetable oil is a blend of vegetable oils, usually soybean, corn or canola, which are often genetically modified. The refining process gives these oils a versatile, neutral flavor.

Corn, soy and vegetable oils have a similar fat profile: high in monounsaturated fat and low in saturated fat.

Similar to canola oil, where saturated fat is replaced with unsaturated fat, heart disease risk decreases with corn, soy, and vegetable oil. However, given the refining process and the high content of omega-6 fatty acids in these oils, they can cause inflammation.

Soybean oil tends to have the highest vitamin content; lowest corn oil.

With a higher smoke point of 460 F, these types of oils can be used for frying and cooking. Their low cost and versatility make them a popular choice for processed food and fast food fryers.

The dietitian’s choice

For the healthiest approach to cooking, limit your use of products containing corn oil, soybean oil, or vegetable oil. Choose extra virgin olive oil as the main oil.