3 healthy cooking oils (and 4 to avoid)

Written by Paris Kazemian

Why cooking oils are important?

Most people use cooking oils on a daily basis, as you can use them to prepare all sorts of foods. In this article, we focus on how to choose a healthy oil over many available options. Yet, the quality of oil when it comes off of the grocery shelf is only a part of the story.

It’s also important to consider whether the oil is still healthy to consume after you’ve heated it during cooking. This is because cooking oils have a range of smoke points or temperatures at which they’re no longer stable. You should not use cooking oils to cook at temperatures above their smoke point.

What is smoke point?

Cooking oils reach their smoke point when heated, especially at high temperatures. This is the point at which the oil loses its stability and starts to Breaking down. This temperature can be different in different types of oils. When oils reach their smoke point, a chemical known as acrolein is released, which has an unpleasant burned flavour and smell. Acrolein inhaled through the air might be harmful to your lungs.

Processing Oils

Seeds, nuts, and fruits are used to make a variety of cooking oils. Typically, they are either expeller-pressed or chemically extracted. Oils can be refined to change the appearance, taste, smell, and more. Extraction and refinement are what is collectively called oil processing. Many health-conscious people avoid chemically extracted oils and prefer those made by pressing, such as cold-pressed olive oil.

The amount of processing a cooking oil is important, as this can affect directly the quality of the oil. Highly refined oils have a uniform appearance and tend to be less expensive, whereas oils that have undergone minimal processing may contain sediment particles, have a cloudier appearance, and maintain more of their natural flavour and colour.

On the other hand, Unrefined oils may contain more nutrients, but they’re also more sensitive to heat and may go rancid more quickly than highly processed cooking oils. Refined oils tend to have higher smoke points than unrefined oils.

Keep in mind that oils from different sources can vary significantly in their nutritional composition, including the proportion and types of fatty acids they contain. This can significantly influence their health effects.

1- Olive oil

Olive oil is a multipurpose oil. It has a slight peppery or grassy flavour and may be baked, sautéed, or used in cold dressings. It has a smoke point of around 350°F (176°C), which is a popular cooking temperature for many recipes, especially baked products. Vitamin E, which functions as an antioxidant, is abundant in olive oil. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid, which studies have shown may have anti-cancer and anti-inflammatory properties

Olive oil includes anti-inflammatory antioxidant chemicals called oleocanthal and oleuropein, which help prevent LDL (bad) cholesterol from oxidising.

Also, Olive oil includes heart-healthy chemicals that may help prevent obesity, metabolic syndrome, and type 2 diabetes, according to some researchs.

Olive oil comes in three different grades:

• Refined olive oil
• Virgin olive oil
• Extra virgin olive oil

Some olive oil benefits:

• Reduces inflammation 
• Reduces oxidation of LDL (bad) cholesterol
• Improves blood vessel health
• Helps manage blood clotting
• Lowers blood pressure 
• Prevent some types of cancer and Alzheimer’s disease

2-Avocado oil

Avocado oil has a neutral, avocado-like taste and may be used in the same way as olive oil can. It also has a similar nutritional profile to olive oil, with a high percentage of the heart-healthy fat oleic acid. Also, this oil has a smoke point of around 520 degrees Fahrenheit (271 degrees Celsius), making it perfect for high-heat cooking such as deep frying.

Some avocado oil benefits:

• Help lower blood pressure
• Reduces oxidation of LDL (bad) cholesterol
• Reduces triglycerides
• Increase your risk of heart disease
• Reducing painful joint inflammation
• Enhancing the absorption of other nutrients
• Protecting cells against free radical damage
• Benefits for the eyes
• Improves skin and enhances wound healing

Avocado oil nutritional value and purity are determined by a number of factors, including where the avocados were produced and the extraction process employed.

3. Sesame oil

Sesame oil works well for sautéing, general-purpose cooking, and even as a salad dressing. It offers a mild nutty flavour. Sesame oil has a smoke point of around 410°F (210°C). Sesame oil is an excellent option for sautéing and general-purpose cooking, offering a mild nutty flavour. It is important to note that regular sesame oil differs from toasted sesame oil; the latter has a more intense nutty flavour, making it better suited for finishing a dish rather than cooking it.

Some Sesame oil benefits:

• Potential neuroprotective effects against certain diseases like Parkinson’s
• Has strong anti-inflammatory properties
• High in antioxidants and vitamin E
• Has strong anti-inflammatory properties
• Reduce risk of developing heart disease
• It May help control blood sugar.
• It May help treat arthritis and joint pain
• It May help heals wounds and burns
• May protect against UV rays

Oils that should not be used in high-temperature cooking

Not all oils are stable or suitable for cooking in high-heat usage. Some oils due to having low smoke points are better choices in cold dishes.

Also, The healthiest cooking oils for high-heat frying are those that contain mostly saturated fats or monounsaturated fats, such as olive oil, because they are less likely to react with oxygen when heated

1. Flaxseed oil: While high in the heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), this oil has a low smoke point at around 225°F (107°C).
2. Walnut oil: Due to its high Alpha Lipoic Acid (ALA) content, walnut oil has some anti-inflammatory and potential anticancer properties. But its smoke point is about 320°F (160°C). so it is not suitable for high-temperature cooking.
3. Fish oil: it is intended to be an omega-3-rich dietary supplement that you should take cold and in small doses.
4. Grapeseed oil: The smoke point of grapeseed oil is moderately high. It is therefore promoted as an excellent option for high-heat cookery, such as frying. This might be incorrect advise, though, as grapeseed oil also contains a lot of polyunsaturated fatty acids. These lipids frequently generate hazardous chemicals and free radicals when oxygen and heat are combined. Because grapeseed oil is incredibly high in polyunsaturated fats, it may be one of the worst oils you could use for frying.

Tips for Caring for Your Cooking Oils

It’s essential to keep in mind a few factors to avoid rancidity in oils.

Avoid making bulk purchases. Purchase smaller ones so you may utilise them more quickly before they have a chance to go rancid.

Also, It’s important to store unsaturated fats like olive, palm, avocado, and other types of oil in a setting where they have a lower risk of oxidising and go rancid. Heat, oxygen, and light are the primary causes of oxidative damage to cooking oils. As a result, store them in a cold, dry, and dark location, and always secure the lid after use.

Conclusion

It’s necessary to use suitable oils at high temperatures cooking. It is needed to choose some oils that keep their stability when cooking at high temperatures. Remember, oils that are heated above their smoke point, get degraded and can create harmful chemicals. Some of the healthiest cooking oils that can withstand higher cooking temperatures include olive oil, avocado oil, sesame oil, and safflower oil.

On the other hand, certain oils are better suited for use in cold dishes, as nutritional supplements, and they’re not recommended for high-heat cooking.  Some examples include fish oil, flax oil, palm oil, and walnut oil.

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