4 Healthy Cooking Oils (and 4 to Avoid) (2024)

FAQs

4 Healthy Cooking Oils (and 4 to Avoid)? ›

Not all fats or cooking oils are unhealthy. In fact, in their natural and unrefined state, fats can be healthy. When possible, Shanahan recommends avoiding or limiting these eight oils: corn, canola, cottonseed, soy, safflower, sunflower, grapeseed, and rice bran oils, which may lead to inflammation over time.

Not all fats or cooking oils are unhealthy. In fact, in their natural and unrefined state, fats can be healthy. When possible, Shanahan recommends avoiding or limiting these eight oils: corn, canola, cottonseed, soy, safflower, sunflower, grapeseed, and rice bran oils, which may lead to inflammation over time.

Omega 6 Fatty Acids

Omega-6s are found in oils such as corn, safflower, sunflower, soy and vegetable and products made with those oils. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s.

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it's versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings. Olive oil is rich in vitamin E, which acts as an antioxidant.

Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.

Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.

Consider the following enemies of cooking oil: Oxygen, salt, soap, heat, carbon buildup and water. All of these elements pose a great threat to the quality of your restaurant's cooking oil and food you serve, and are abundant in any commercial kitchen.

Olive oil. Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it's extra virgin. “You want an oil that is not refined and overly processed,” says Howard.

What vegetable oils should you avoid? ›

The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food. Oh, and they'll give you a big fat health risk in the meantime.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

Once in our kitchens, we cook them in our canola-blend oil so you can have them crispy and hot—just the way you like them. Want to hear more about our fry ingredients? Get the down low on how we flavor our fries.

Edible oils must contain at least 70 percent oleic acid to meet the criteria for this qualified health claim. Specific edible oils include: high oleic sunflower oil, high oleic safflower oil, high oleic canola oil, olive oil and high oleic algal oil.

Studies have shown that consuming olive oil can help lower the risk of cardiovascular disease, several types of cancer and death from all causes. “Two other oils for good health are canola oil and soybean oil,” Mozaffarian says.

Coconut oil is high in saturated fat and may, therefore, raise serum cholesterol concentrations, but beneficial effects on other cardiovascular risk factors have also been suggested.

Keep cheese portions small and weigh them to reduce temptation. Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat.

It's also important to consider the saturated fats in oils since they can cause cholesterol build-up. For example, coconut oil, palm oil and palm kernel oil contain saturated fat that can increase so-called “bad” cholesterol.

According to the Arthritis Foundation, a person with arthritis should limit the following: Omega 6 fatty acids: Several oils, such as corn, safflower, sunflower, and vegetable, contain high levels of these acids.

Are eggs inflammatory? ›

Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.

Nightshade Vegetables

Eggplants, peppers, tomatoes and potatoes are all members of the nightshade family. These vegetables contain the chemical solanine, which some people claim aggravates arthritis pain and inflammation.

Oil Oxidation

When frying oil encounters the air, it forms hydroperoxides through the process of oxidation. This breaks down the quality of the cooking oil, which in effect compromises the flavor profile of the food.

Soybean Oil

"Because it is highly modified during processing, this type of oil does not contain any healthy antioxidants anymore," she explains. "It is very high in omega-6 fatty acids, which leads to inflammation and digestive issues such as bloating and gas."

CANOLA OIL: Derived from the rapeseed, canola oil is one of the healthiest oils. Belonging to the cabbage family, this liquid oil contains monounsaturated fat, which is great for blood pressure and heart health. Canola oil has just 7 per cent of saturated fats and has 35 per cent of polyunsaturated fat.

Avocado Oil

This pale green oil is rich in monounsaturated fats, which can lower heart disease and stroke risks. Research also suggests avocado oil has an anti-inflammatory effect, reducing CRP. It's also a good source of the antioxidant vitamin E.

Olive oil and avocado oil are good choices for deep frying. Peanut and palm oils are less suitable, either for health or environmental reasons.

Peanut oil and grapeseed oil are often heralded as healthy substitutes for vegetable oil. Both have a high smoke point and are good for: broiling. stir-frying.

1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).

Is extra virgin olive oil good for you? ›

Extra virgin olive oil is loaded with heart-healthy fats and antioxidants, making it a great addition to a nutritious diet ( 6 ). It has also been linked to a long list of benefits and may protect against inflammation, heart disease, breast cancer, and type 2 diabetes ( 54 ).

One simple way to eat less vegetable oil is to simply not cook with methods that require it. For higher heat (like oven roasting) go avocado. Avocado oil is more expensive than some other options, but when used sparingly it will last. I grab mine for anything going in the oven oven 400 degrees.

If you choose to include plant oils in your diet, minimally processed extra virgin olive oil is the healthier choice when compared with vegetable oil.

Cruciferous Vegetables

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.

Oatmeal has anti-Inflammatory properties.

Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.

Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it's extra virgin. “You want an oil that is not refined and overly processed,” says Howard. An “extra virgin” label means that the olive oil is not refined, and therefore of high quality.

Is avocado oil better than olive oil? ›

Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.

The Bottom Line

Hands down, avocado oil is a healthier option for regular use than coconut oil due to its fat profile and antioxidant properties. Fenn agrees: "We have solid scientific data that supports minimizing saturated fat in the diet to reduce your risk of heart disease and Alzheimer's.

Olive oil and avocado oil are good choices for deep frying. Peanut and palm oils are less suitable, either for health or environmental reasons.

Avocado oil contains large quantities of Omega-9 and Omega-3 fatty acids and is particularly high in oleic acid. Unsaturated fatty acids like these have been shown to lower bad cholesterol and the risk of heart disease. This makes avocado oil the healthiest choice when frying.

Along with coconut oil and olive oil, avocado oil is a good oil to use for shallow frying. Avocado oil contains high levels of monounsaturated fat, which means that it stays fairly stable when heated. Avocado oil raises the levels of good cholesterol in the body and lowers the bad.

Avocado oil has a higher smoke point than olive oil

“Avocado oil has a higher smoke point than olive oil which is better suited for cooking at high temperature,” Michalczyk says. For this reason, if you're using an oil to sauté, roast or bake with, she recommends going for avocado oil instead of olive oil.

“Saturated fats, often found in meat and dairy products as well as coconut oil, can increase LDL levels in your blood,” says Dr. Russell. “This in turn increases your risk of heart disease, peripheral artery disease and stroke.” Eating foods that contain coconut oil can increase your risk for heart problems.

Possible Side Effects of Avocado Oil

Excess consumption of avocado oil may lead to allergic reactions like itching, redness, eczema, and hives for some skin types. Therefore, you should always consume it in moderation. In addition, if you are allergic to vegetable oils, you should avoid using avocado oil.

Vegetable Oil: Best All-Purpose Oil for Frying

It's great for all different methods of frying and all kinds of foods, like breaded chicken, fries, and more. It has a high smoke point (around 400˚ to 450˚), which means it can withstand a high temperature before it starts to burn.

Which oil is best for belly fat? ›

Canola oil. Another oil that is super healthy is canola oil that is low in saturated fat. And because of its great properties, it helps to improve your cardiovascular health and promotes weight loss. Research says that the consumption of canola oil every single day for four weeks helped to lower belly fat by 1.6%.

Grapefruit essential oil helps to break down body fat and increase your metabolism. Massaging your stomach with grapefruit essential oil may help reduce belly fat and waist circumference, revealed a study.