There are so many cooking oils to choose from, and the information overload of which ones are ‘good’ and ‘bad’ is confusing. The truth is most things are okay to have in moderation, and the issues lie with excessive or imbalanced consumption. There is an old saying that ‘the dose makes the poison’, which I believe to be completely true when it comes to the consumption of cooking oils.
In saying that, there are some fats and oils that are healthier than others, usually ones that are unrefined, cold-pressed, contain antioxidant compounds and are high in omega-3. Let’s look at some of my favorites!
- Unrefined coconut oil
- Hemp seed oil
- Avocado oil
- Pumpkin seed oil
- Chia oil
- Extra virgin olive oil.
What Makes A Cooking Oil Healthy?
The healthiest cooking fats and oils are unrefined and high in antioxidants and essential fatty acids (EFAs). Essential fatty acids are named so because they are essential for human health, and you need them in the diet as your body cannot produce them on its own. EFAs include monounsaturated fat, as well as polyunsaturated fat, such as omega-3s and omega-6s. Having the right balance of both types in your diet is important.
Unrefined oils are less processed, retaining more natural flavor and nutritional value. Pressed oils, whether cold pressed, expeller pressed, or centrifugated, are not exposed to high temperatures during extraction, helping them retain more of their compounds. Of these methods, cold pressing is considered to be the gold standard. Refined oils, on the other hand, are often extracted using heat and chemicals, removing much of their flavor and nutrition.
Then, there are the antioxidant compounds. Some oils have higher levels of polyphenols, vitamin E, carotenoids and other antioxidants, making them more effective at fighting oxidation. Extra virgin olive oil is a great example; particularly high in polyphenols, lignans and flavones.
What Makes A Cooking Oil Unhealthy?
The main things that make cooking fat or oil unhealthy are excessive or unbalanced consumption, overheating them that they oxidize, or eating the wrong fat for your specific health needs. Any fats that are called ‘hydrogenated’ fats or ‘trans’ fat are not healthy and should be avoided. These are created by processing the oil with hydrogen gas, making it solid at room temperature, such as Crisco. This type of fat has been linked to an increased risk of coronary heart disease and stroke.
There is debate on the inflammatory nature of some seed and vegetable oil due to their high levels of polyunsaturated fat, particularly omega-6. Omega-6 is not the devil. It is an essential fatty acid needed for normal body processes. However, it is a double-edged sword. Eating too much of it can cause inflammation and lead to poor health outcomes, and unfortunately, the modern diet does have an excessive amount of it in foods, particularly anything deep-fried or packaged. It is best to eat these oils in moderation and focus on consuming more monounsaturated fats.
Be sure to select the correct type of fat for the temperature you are cooking at. Overheating fats and oils produce free radicals and carcinogens, which can cause damage to the body. Knowing the heat and smoke points of your oils is important!
Finally, choose the right kind of fat for your diet. For example, people who need to reduce their cholesterol should avoid consuming too much fat from animal sources, such as butter or lard, plus they should also avoid hydrogenated and trans fats. Those at higher risk of heart issues should choose an oil that is high in heart-healthy compounds and antioxidants, such as olive oil.
What Is So Special About These Healthy Cooking Oils?
Now, let’s look at my top 5 oils for health! Just a note that this is a broad pick to cover different types of oil and their varied health benefits, and the top oils for your particular dietary needs may vary.
Unrefined Coconut Oil: A Taste Of The Tropics
Unrefined coconut oil, particularly if cold pressed, contains highly beneficial compounds that are great for health.
Unrefined coconut oil is cholesterol and trans-fat-free and contains lauric acid, caprylic acid and vitamin E. It also has antimicrobial properties, which can help kill harmful bacteria, viruses and fungi. The health benefits of unrefined coconut oil include regulating cholesterol levels, improving digestion and reducing inflammation.
My favorite thing about unrefined coconut oil is the medium-chain triglycerides it contains. These MCTs help to boost energy and improve brain function! And while coconut oil is high in saturated fat, not all saturated fat is bad for you.
Unrefined or virgin coconut oil has a relatively low smoke point, so it will burn at temperatures above 350 degrees.
Extra Virgin Olive Oil: The Mediterranean Marvel
This delicious oil is widely known for its taste and potential health benefits, especially if you can get your hands on it freshly cold-pressed! Extra virgin olive oil, also known as EVOO, is high in antioxidants that can help fight inflammation and promote health.
EVOO is rich in monounsaturated fat, which can help reduce bad cholesterol and improve heart health. EVOO is a key component of the Mediterranean diet, known for health benefits such as weight loss and reduced risk of heart attack. For best results, this oil should be used as a finishing oil on or in foods, as high heat can degrade the antioxidants and other beneficial compounds.
When selecting your bottle of EVOO, make sure it clearly states that it is extra virgin olive oil on the label and that the bottle is dark colored, as this helps to protect the oil from any oxidation while it is being stored.
Avocado Oil: The Versatile Virtuoso
This yummy oil is made by cold pressing the flesh of ripe avocados. It is packed with vitamin E, an antioxidant that promotes healthy skin and boosts the immune system. It is super high in monounsaturated fats, which can help to lower bad cholesterol and increase good cholesterol. Avocado oil also contains lutein, which is an antioxidant that helps to protect the eyes from damage.
Avocado oil has a higher smoke point than many other oils, making it more likely to be stable at higher temperatures without damaging its beneficial components. However, consuming it raw or at low temperatures is always best. It also has a milder flavor than other oils, making it great for baking.
Hemp Seed Oil: The Nutrient-Rich Powerhouse
In recent years, Hemp seed oil has gained popularity for its numerous health benefits and culinary uses. While some hemp seed oils are solvent extracted, check the label and buy one that is cold pressed, as it retains more nutrients.
Hemp oil is high in vitamins and minerals such as vitamin E, phosphorus, potassium, and magnesium, plus a balanced ratio of omega-3 and omega-6 which can support heart health, brain function, and overall well-being.
This is not an oil you want to heat much at all, as it is very sensitive and will oxidize. Be sure to keep it in the fridge!
Chia Seed Oil: A Tiny Seed with Large Benefits
I’ve noticed chia seed oil more recently sneaking into skincare products as an anti-aging ingredient and for good reason. Chia seed oil is rich in antioxidants, vitamins and minerals and is exceptionally high in omega-3. In fact, it is one of the best plant-based sources of omega-3!
Omega-3 has been very, very well researched and comes with a plethora of health benefits, including supporting cardiovascular health, brain function and mood regulation. Omega-3 is essential for our bodies, however, many of us are lacking in this department. Therefore, supplementing with chia seed oil can be a great way to ensure you’re getting enough!
When heated, chia seed oil loses its nutritional benefits, tastes yucky, and turns bitter. Best to keep it refrigerated and use it in raw cooking.
Pumpkin Seed Oil: The ‘Fall Special’ of Health
Also known as pepita oil, pumpkin seed oil is simply oil extracted from pumpkin seeds. It is rich in healthy fats and antioxidants. You can find it in both roasted and cold-pressed versions; the roasted has a better flavor but less nutrition. The cold pressed is lighter in taste but packs a bigger nutritional punch.
Pumpkin seed oil has high levels of phytosterols and carotenoids. These are compounds found in plants that have many health benefits. They can help reduce inflammation, lower cholesterol levels, and protect against heart disease. Some even take pumpkin seed oil to help with overactive bladders and hair loss. It’s also an excellent source of Vitamin E, which can help protect your cells from damage caused by free radicals.
It has a lower smoke point, so it works best as a raw/finishing oil and tastes bitter if it goes rancid, so keep it in the fridge or a cool place.
FAQs
Extra virgin olive oil is one of the most well-studied oils for its beneficial effect on the heart and cholesterol levels. Omega 3 can also help improve cholesterol levels, so chia seed oil may be helpful if you are not already taking fish oil supplements.
I avoid any refined/chemically processed oils, and I stick to the cold-pressed kind. Then I simply avoid having too much of any of them. I absolutely avoid partially hydrogenated and trans fats, and I try my best not to eat deep-fried or packaged food made with an excessive amount of oil. Remember, the dose is the poison!
Probably avocado oil and extra virgin olive oil, though for the latter, make sure not to heat it too high, or it will oxidize.
Oils high in omega-3 fatty acids are the most well-researched for arthritis, so things like like chia seed oil and flaxseed oil. Coconut oil also has anti-inflammatory properties, as does olive oil, so you might want to look into those too.
Leave a Comment