As you can imagine, there are a number of options out there. So we decided to put together a collection and let you decide which you think is best.
Fatty Acids
On the whole, oils come in three categories as far as what types of fatty acids they have:
Saturated fatty acids are extremely stable even when exposed to heat and light. Oils with high levels of saturated fatty acids are the best choice for cooking. A diet high in saturated fat has been linked with elevated cholesterol levels and increased risk for heart disease.
Monounsaturated fatty acids work well when cooking at low-to-medium temperatures and have been associated with lowering LDL levels (see here).
Polyunsaturated fatty acids should not be used for cooking as they have low smoke points.
Smoke Point
When you heat oil it will begin to smoke at some stage. Olive oil, while good in many ways, has quite a low smoke point and so isn't ideal when you're cooking food which needs a high temperature.
Several oils are good for you because of their nutritional content, but may have lower smoke points, which means their nutrients can oxidize and lead to the formation of carcinogens which are bad for your health.
At an oil’s smoke point, nutrients are destroyed and potentially health-harming compounds are formed. If your oil starts to change colour, that’s a sign that it’s starting to degrade from too much heat.
For an explanation to the effects of omega-3,-6 & -9, see here.
Healthy Cooking Oils
Almond oil
This oil is full of monounsaturated fats and has a high smoke point. Great for all sorts of cooking, and also works great in desserts because of its natural almond flavour. Also contains healthy omega-3 fatty acids.
Avocado oil
This oil can withstand very high heat, and is chock full of monounsaturated fats. Provides added health benefits like the potential reduction of heart disease. Plus it's a good source of vitamin E but virtually no omega 3.
Coconut oil
Coconut oil is nearly a completely saturated fat, however contains Lauric Acid, which can reduce cholesterol and help kill bacteria and other pathogens. It may also have other health benefits like increasing energy, promoting fat loss and promoting a healthy digestive tract. It can withstand the heat for most recipes and the “virgin” variety is virtually scent-free. However, there still needs to be more research done to confirm these benefits.
Rapeseed oil
A good source of both polyunsaturated and monounsaturated fat - rapeseed has the lowest saturated fat of any oil and ten times as much omega 3 as olive oil. It can be heated to high temperatures without degrading.
Red palm oil (not palm kernel oil)
Taken from the fruit of the palm, it’s high in saturated fat. New research is finding health benefits similar to olive oil. It contains a high content of carotenes, including lycopene, and numerous tocotrienols, highly potent forms of vitamin E.
Healthy Oils for Low-to-Medium Heat Cooking
Some oils that contain nutritional benefits but have low smoke points are listed below; be sure to purchase organic versions that are free of aflatoxins which can negatively affect your health.
Extra-virgin olive oil
Olive oil is a great source of healthy monounsaturated fats, which help control cholesterol levels and have been linked with heart health. At temperatures over 200 it can oxidize, which may not be good for your body. It is also good in its non-heated form.
Olive oil has been linked to lower risk of heart disease and breast cancer - possibly because of its high monounsaturated fat content, which lowers cholesterol (It can raise HDL and lower the amount of oxidized LDL cholesterol circulating in your bloodstream).
Extra virgin oil is rich in is a great source of phytochemicals such as natural plant antioxidants that can protect us against damaging free radicals and may help prevent some types of cancer. And compared to other fats, research suggests extra virgin olive oil was more likely to increase a person's feeling of fullness after a meal.
Peanut oil
Use this oil sparingly, as it does have a lot of omega-6 fatty acids which in excess have been linked to the increase in probability of various diseases.
Sesame seed oil
Best used for low-heat baking. It has a nice light flavour and is linked to health benefits like lowering blood pressure and reducing the risk of heart disease.
Walnut oil
This is full of healthy omega-3 fatty acids and has about a medium-high smoke point. It also adds a hint of walnut flavour, making it good for salads, marinades, and sautés.
Healthy Oils That Aren’t So Good for Cooking
Many oils are very good for you, but break down more easily when exposed to light, heat, and air, which means they’re not as healthy for cooking. Some include the following:
Evening primrose
This oil has a high level of healthy omega-3 fatty acids, but it doesn’t deal well with heat.
Fish oil
Fish oil is very rich in the animal form of Omega-3 fatty acids. The best fish oil is cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the world is deficient in.
However, due to its high concentration of polyunsaturated fats, fish oil should never be used for cooking. It’s best used as a supplement, one tablespoon per day. Keep in a cool, dry and dark place.
Flaxseed oil
Another oil that’s a good source of omega-3 fatty acids, but it has a low smoke point. Stir it into dishes after heating or into salad dressings.
Flax oil contains lots of the plant form of Omega-3, Alpha Linolenic Acid (ALA).
Unless you’re vegan, then we recommend that you use fish oil instead.
Evidence shows that the human body doesn’t efficiently convert ALA to the active forms, EPA and DHA, of which fish oil has plenty.
Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking.
Grapeseed oil
This healthy oil has a low saturated fat level, making it good for your waistline as well as your recipes. A medium-high smoke point which would make this a good cooking oil, but grapeseed is mostly polyunsaturated fats, which are unstable. It can oxidize easily when exposed to light, air, and heat, so it’s very delicate. Good source of vitamin E and oleic acid.
Hemp oil
Full of healthy fatty acids that, according to studies, may reduce risk of diabetes. It’s too delicate to be heated, however, so save for dips and dressings.
Hazelnut oil
Provides vitamin E and healthy monounsaturated fats. Too low a smoke point for cooking, use on cooked rice, quinoa, or oatmeal.
Linseed oil
A much richer source of omega 3 than any other oil, and a great choice for vegetarians, particularly the strict type who need to get omega 3 solely from plant foods. Regular use of linseed oil may help lower cholesterol.
Unsuitable for cooking. It can become oxidised (rancid) if you don't keep it in a cool, dark place, and if this happens the benefits are negated and possibly reversed.
Oils that May Have Negative Health Effects
Many of these are rich in omega 6 fatty acids, which aren’t inherently unhealthy, but in excess have been linked to increasing probability of various diseases.
Recent studies have also found that some polyunsaturated vegetables oils can become rancid more easily than others. This is another thing to consider when choosing cooking oils.
Canola oil
Contains health-promoting omega-9 fatty acids, and has some omega-3s as well. Has a high smoke point and a neutral flavour. Yet it has a good amount of omega-6 fatty acids, which may lead to health problems. It also goes rancid quite easily and can form high concentrations of trans fatty acids. Canola may also come from GMO crops.
Cottonseed oil
About half of this oil is made up of polyunsaturated fatty acids, which are unstable. Also contains a good amount of omega-6 fatty acids.
Corn oil
Another oil that can produce harmful chemicals when heated. It’s also high in omega-6 fatty acids, and has only a medium-high smoke point. Much of the available corn oil comes from genetically engineered plants.
Palm oil
Contains vitamin E and carotenes - which have been shown to help protect the body from free-radical damage. Palm kernel oil is 85 per cent saturated fat means a woman will get more than her daily quota of cholesterol-raising saturated fat in two tablespoons. The demand for palm oil plantations is also driving rainforest destruction worldwide.
Safflower oil
This has a high smoke point and a low saturated fat level, but it can form dangerous free radicals when exposed to heat or oxygen. Polyunsaturated safflower oils contain a lot of linoleic acid and may produce free radicals when exposed to heat. A recent study also found that eating omega-6 fats like those in safflower oil may lead to a higher risk of heart problems.
Soybean oil
This oil is high in omega-6 fats, which aren’t necessarily bad for you, but can lead to health problems. Sources for this oil are likely GMO crops, and most options are highly processed with chemicals.
Sunflower oil
It has a high smoke point, is a great source of vitamin E, and most of its fat is unsaturated. In packaged foods, however, it’s often partially hydrogenated, which means it has unhealthy trans fats. It’s also high in omega-6 fatty acids, which have been linked with obesity, diabetes, and heart disease. Reusing the oil could result in the formation of harmful trans fats.
Conclusion
There are clearly many different options when it comes to cooking oil, and we've shown that it is best to read labels before deciding which to consume. It is also important to not let your oil go rancid or heat above the smoke-point.
In general industrial seed and vegetable oils have been linked with serious diseases, including heart disease and cancer. These oils include:
Soybean Oil;
Corn Oil;
Cottonseed Oil;
Canola Oil;
Rapeseed Oil;
Sunflower Oil;
Sesame Oil;
Grapeseed Oil;
Safflower Oil;
Rice Bran Oil.
There are also many nut oils available and some of them taste awesome.
However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking and the same applies to peanut oil (Peanuts are technically legumes).
There is one exception, however, and that is macadamia nut oil, which is mostly monounsaturated (like olive oil) and you can use macadamia oil for low or medium-heat cooking.
If you have any questions then feel free to contact us and we will be sure to help you out!
