What makes one cooking oil healthy or “better for you” over another? Here's a deep dive into some factors that can contribute to an oil’s health benefits and which oils you may want to limit in your diet.
Olive Oil
Olive oil is extracted from the ripe fruit of the olive tree. Extra-virgin olive oil, a common feature of the Mediterranean diet, is especially healthy because it has only been pressed once, and has received no further treatment after its pressing. Olive oil is high in monounsaturated fats, with 9.8 grams per tablespoon. Studies show that olive oil may have a positive effect on cardiovascular health and reduce risk for obesity and insulin resistance. It also has anti-inflammatory and antioxidant properties. It has a smoke point of 325-275 degrees, which makes it suitable for cooking, although it’s not ideal for high-heat cooking such as deep frying. The health effects of olive oil are most potent if it is not heated or cooked, so you may want to try using it as a finisher on your plate or add it to a salad dressing.
Avocado oil comes from the avocado fruit. It is high in monounsaturated fats, with 9.9 grams per tablespoon. It has a relatively high smoke point of 375-400 degrees, making it a good choice for high-heat cooking. Studies show that it maintains its nutritional quality at high temperatures. Avocado oil may also reduce inflammation in joints, having a beneficial effect on osteoarthritis. Avocado oil is packed with monounsaturated fats, and because it has a higher smoke point, it retains its nutrients even at high temperatures. Avocado oil has a high smoke point (up to 500 degrees Fahrenheit), making it ideal for high-heat cooking.
Coconut oil is extracted from the kernel of coconuts, which is the white meat inside the shell. Coconut oil also has some notable health benefits. It contains antioxidants, which may reduce inflammation and the risk of degenerative diseases. Coconut oil can be controversial due to its high saturated fat content: one tablespoon has 11 grams of saturated fat. For this reason, it may be a good idea for some people to limit their consumption of coconut oil to below 13 grams as recommended by the American Heart Association. Coconut oil has a smoke point of 350 degrees, making it suitable for cooking, though, like olive oil, you may want to avoid using it in high-heat cooking like deep frying.
A good rule of thumb when searching for a healthy cooking oil is opting for something that contains monounsaturated fats, rather than trans fats. A diet high in these types of fats may lead to elevated cholesterol levels and can put you at higher risk for heart disease.
Monounsaturated fats, on the other hand, have been associated with lower LDL cholesterol levels and a reduced risk of heart disease and stroke.
Heavily processed oils, such as most vegetable oils, canola oil, soybean oil, corn oil, or those labeled as pure or light olive oil, or any refined oils that have been refined through processes like de-gumming, bleaching, or deodorizing. These refined oils often have reduced nutritional value and can contain unhealthy trans fats.
Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated fats found in vegetable oils, nuts, seeds, and seafood. Your body does not produce these fatty acids, so you must get them from your diet.
Research shows that omega-3s have an anti-inflammatory effect and that eating a good balance of omega-3 fatty acids and omega-6 fatty acids may reduce inflammation.
Fish oil is strictly used as a dietary supplement to help you consume more DHA and EPA, which are highly active forms of omega-3 fatty acids. Fish oil should not be cooked at high temperatures, as it has a low smoke point and can develop a fishy taste.
The ratio of omega-6 to omega-3 is important, as a diet high in omega-6 fatty acids but low in omega-3 fatty acids has been linked to increased inflammation. Studies show that the typical Western diet is deficient in omega-3s, and the ratio of omega-6 to omega-3 consumption is about 16:1. This may be due to an increased consumption of vegetable oils.
Eating large amounts of processed cooking oils that are high in omega-6 fatty acids may contribute to inflammation, increase the risk of obesity, and be associated with coronary heart disease. Researchers generally recommend a ratio of 4:1 when with omega-6 and omega-3 consumption to reduce the risk of health conditions like type 2 diabetes.
When considering what kind of oil to use, keep portion size in mind. Oils are calorically dense, containing 9 calories per gram. While dietary fat is essential for overall health and is needed for the body to absorb vitamins A, D, E, and K, too much of any oil may add unnecessary calories.
Christina Wilson
Author