3 Healthy Oils for Cooking: Choosing the Right One

“What is the healthiest oils for cooking?” Cooking is a great way to enjoy food without compromising health. However, cooking oils can be harmful to our body. What should I do?

Cooking oil is a vital part of every kitchen. It provides flavor, aroma, and texture to food. There are two types of cooking oils: refined and unrefined. Refined oils are processed using heat or chemicals to remove their natural properties. Unrefined oils contain high levels of antioxidants and other nutrients that are good for us.

Unrefined oils provide better nutritional value than refined oils. They also have fewer calories per gram than refined ones. In addition to being healthier, they taste better too. The three main types of unrefined oils include olive oil, sesame oil, and coconut oil. Each has its unique benefits.

healthiest oils for cooking

This article reviews four healthy oil options that tolerate high heat and discuss some unhealthy ones to stay away from entirely when using them for frying.

The 3 Healthiest Oils For Cooking

  • Olive Oil
  • Flaxseed Oil
  • Avocado Oil

Olive Oil

Olive oil is considered to be one of the best oils to cook because it contains high amounts of monounsaturated fats. These types of fats have been known to help reduce cholesterol levels and lower the risk of heart disease. In addition, olive oil is rich in antioxidants and vitamins A, B, C, D, E, K, and folate (vitamin B9).

There are numerous varieties of olive oils available widely, but each one serves a different purpose. Extra virgin olive oils are best for salad dressings, breads, and dips. Olives are rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

However, they shouldn’t be used for frying since they contain high levels of PUFAs. However, olive oil can still be used for light cooking. It’s best for salad dressings, marinades, and dipping sauces.

Tip: Including extra virgin olive oil in your regular meal plan boosts metabolism and aids in weight management.

Flaxseed Oil

Flaxseed oil is a rich source of omega-3 fatty acids. These fats have been shown to help protect against heart disease, cancer, diabetes, arthritis, depression, obesity, and many other health conditions. Omega-3 fatty acids reduce inflammation in the body and help maintain normal blood pressure levels. Flaxseeds are high in fiber and protein, making them a good choice for vegetarians and vegans.

Hemp seed oil is similar to flaxseed oil, but contains less fat and more protein. Hemp seeds are also a great source of iron, zinc, copper, manganese, phosphorous, and vitamin B12.

Flaxseed is not recommended for people who have blood clotting disorders because it increases their risk of having a bleed. Those who are going through any kind of surgical procedure or are about to undergo them should avoid eating flaxseed oil for at least two weeks prior to their operation.

Tip: Flaxseed oil should be kept refrigerated once opened.

Avocado Oil

Avocado oil is similar to coconut oil, except it is even healthier. Avocado oil contains no trans-fatty acids, making it ideal for those who avoid these harmful fats. Like coconut oil, avocados are loaded with vitamin E and omega fatty acids.

It is also good for frying purposes but it’s too expensive to use regularly so that wouldn’t be ideal for deep frying everything else. Try it with salads and pan-seared foods like fish or kebab because it gives them an extra nutty flavor.

Monosaturated fats are healthier than polyunsaturated fats because they’re less likely to raise cholesterol levels. If you want to reap the health benefits of avocados, eat them raw.

Tip: Avocado oils have the highest smoking points, so they’re the safest oils to use for cooking. So, fry everything! Roast everything!

Worst Oils For Cooking In Certain Conditions

Coconut oil (refined)

Coconut oil is great for cooking and baking, however, it is not recommended for frying. Once heated, coconut oil becomes solid at room temperature and can become rancid if stored improperly. When cooking with coconut oil, use low temperatures and avoid overcooking.

Olive Oil (refined)

Olive oil is good for cooking and can be used for high-heat cooking, although it is not recommended to fry. Oils with a strong flavor may overpower the taste of foods, so use olive oil sparingly. Store extra virgin olive oil in the refrigerator and consume within 6 months.

Avocado Oil

Avocado oil is best for salad dressing, but should never be used for deep frying. Use avocado oil only for salads and dressings.

Sesame Oil

Sesame oil is delicious and nutritious, but should never be consumed raw. Heat sesame oil before consuming.

Canola Oil

Canola oil is a neutral-tasting oil that is suitable for cooking and baking. Avoid using canola oil for deep frying.

Peanut Oil

Peanut oil is rich in monounsaturated fats and contains antioxidants, making it ideal for cooking. However, peanut oil is extremely toxic if ingested and should never be consumed raw or without heating first.

Palm Oil

Palm oil is a derivative of palm fruit and is often used in processed food products. Consuming palm oil may cause digestive problems, including diarrhea.


Can I use olive oil for deep frying potatoes?

Of course, deep fry it but we prefer a heavy bottom pot with a frying thermometer.

What are some healthy cooking oils that aren’t preferred for frying?

You shouldn’t heat healthy cooking oils like extra virgin organic coconut, flaxseed, walnuts, etc. at high temperatures because they have lower smoke points than regular vegetable oils. Heating oil can reverse its negative health effects and turn it into something good again.
It can increase your risk for heart disease. Flaxseed oil has a shelf life of up to two years when stored properly. However, heating it for extended periods of time may cause it to go bad. These oils are best used when dressing salad and are ideal for consumption raw.

What is the best cooking oil for the heart?

You want to choose oils that are good for your heart. There are two types of fats: saturated fats and unsaturated fats. Both are essential, but only unsaturated fats (like olive oil) are considered healthy. Saturated fats increase cholesterol levels in the blood and raise the risk of cardiovascular disease. Unsaturated fats lower cholesterol and reduce the risk of heart attacks.

Can I reuse frying oil?

Reusing cooking oils can also increase free radical levels in the body, which may lead to inflammation – the root cause of most diseases, especially obesity, cardiovascular disease, and diabetes. Inflammatory conditions in the body can also lower your immune system, increases stress and anxiety, and make you vulnerable to infection.

What is the healthiest oil to pan-fry with?

Olive oil and Canola oil is the best option for pan-frying.

Last Word

There are plenty of options for choosing which oil to use. When using oil for high-temperature cooking, it’ll be important to use oils that don’t break down at high temperatures. Heated oils burn off and can produce unhealthy compounds when they’re heated beyond their smoking points.

You can use healthy cooking oils that can stand up to high heat, including olive, avocado, sesame, and safflower oils.

They also include various unsaturated fats, antioxidants, and other substances that may offer some kind of benefit for your body.

Some oil types are better suited for certain uses than others. For example, olive oil is good for salad dressings but not so good for deep frying. Some common sources of omega-3 fatty acids include salmon, tuna, sardines, mackerel, herring, trout, and anchovies.

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