If you’ve been to the grocery store, no doubt you’ve been inundated with the number of cooking oils on the shelves. Gone are the days when one would reach for the olive oil or canola oil and call it a day. From coconut oil to avocado oil to grape-seed oil, there seems to be a new oil to try out each week. But which oils are the healthiest? And which oils are the best to cook with?
Before you choose an oil, there are a few things to consider. For starters, you’ll want to look at the oil’s smoke point, which is the point at which an oil begins to smoke and become ineffective. Most oils with a high smoke point (above 375 degrees F) are more refined because refining removes impurities and free fatty acids that can cause the oil to smoke. Oils with high smoke points are best used for cooking food at high temperatures, like frying and baking. For sautéing and searing, you’ll want to use an oil that has more flavor and a lower smoke point.
When choosing the right oil for your needs, you’ll also want to consider the oil’s health benefits; though some fats are considered “healthy” now, not all fats are created equal. “There has been so much controversy around fats, which ones are good… and even are they good at all?” Dr. Dawn DeSylvia tells SheKnows, adding that it’s important to consult with a certified practitioner or consultant if you have any questions about your health.
But to make sure you understand everything your doctor or nutritionist is telling you, here’s an inside look at several different cooking oils and the health benefits (or risks) of each.
Avocado Oil
Almost 70 percent of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid, according to DeSylvia.
“This fatty acid is also the main component of olive oil and believed to be partly responsible for its health benefits It is a relatively good source of lutein, a carotenoid that’s naturally found in your eyes," she explains. "Eating plenty of lutein may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.”
Smoke point: 520 degrees F
Uses: Searing, frying, grilling, roasting, baking and salad dressings
Almond Oil
Almond oil is high in monounsaturated fat (70 percent) and is an excellent source of vitamin E (one tablespoon provides 5.3 milligrams, one-third of a day’s worth) as well as a potent antioxidant, DeSylvia notes.
Smoke point: 430 degrees F
Uses: Frying, grilling, roasting, baking and salad dressings
Coconut Oil
According to DeSylvia, there are multiple benefits of coconut oil, including improving blood's lipid profile and being anti-inflammatory and antimicrobial.
Smoke point: 350 degrees F
Uses: Sautéing and baking
Extra-Virgin Olive Oil
EVOO is a good source of vitamin E and antioxidants called polyphenols, says DeSylvia. “And like avocado oil, it’s a good source of lutein. Your body doesn't produce lutein, so you must obtain it from your diet,” she adds.
Smoke point: 410 degrees F
Uses: Sautéing and frying over medium-high heat and salad dressings
Flax Oil
According to DeSylvia, flax oil is an excellent source of the omega-3 fatty acid alpha-Linolenic acid, and one tablespoon provides 7.2 grams, which is more than four days’ worth.
Smoke point: 225 degrees F
Uses: Salad dressings, smoothies and drizzling over cooked foods
Grape-Seed Oil
Grape-seed oil has been tied to lower cholesterol levels, has antimicrobial effects and is linked to improved heart health, DeSylvia says. However, it's not the best choice for cooking because it’s known to oxidize easily and become toxic, she adds.
Grape-seed oil has a moderately higher smoke point than olive oil or certain other polyunsaturated fatty acid vegetable oils. It’s also a good source of vitamin E, serving up 4 milligrams per tablespoon, which is 25 percent of an adult’s daily requirement, DeSylvia notes.
Smoke point: 400 degrees F
Uses: Sautéing, frying, baking and salad dressings
Sunflower Oil
According to DeSylvia, sunflower oil should not be cooked because it's rich in polyunsaturates and generate very high levels of aldehydes — toxic compounds that can be found in some oils when heated to a suitable temperature for frying.
“When you are frying or cooking at a high temperature (at or close 356 degrees F), the molecular structures of the fats and oils you are using change," she explains. "They undergo what's called oxidation — they react with oxygen in the air to form aldehydes; These can be damaging to your cells and your DNA.”
Consuming or inhaling aldehydes, even in small amounts, has been linked to increased risk of heart disease and cancer, she adds. However, she does add that sunflower oil can be used topically, which can be used to soothe skin injuries and wounds.
Smoke point: 440 degrees F
Uses: Topical (on skin); avoid in cooking
Sesame Oil
Sesame seeds contain up to 55 percent oil and 20 percent protein, making them a high source of both essential fatty acids and certain amino acids, DeSylvia explains.
“Sesame oil has also been known to have many other healing properties: Research shows that sesame seed oil is a potent antioxidant," she adds. "In the tissues beneath the skin, this oil will neutralize oxygen radicals. It’s also been shown to lower bad (LDL) cholesterol.”
Smoke point: 350 to 410 degrees F
Uses: Sautéing
Vegetable Oils
Like sunflower oil, DeSylvia recommends eliminating peanut, canola, corn and any nondescript or generic "vegetable" oils from your diet because they are also highly allergenic.
Smoke point: Varies
Uses: Avoid
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